7 Groin Strain Stretches & Exercises - Ask Doctor Jo

Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.

Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.

Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.

Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.

Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.

Related Videos:

Pulled Groin Pain Stretches:

Inner Thigh Strengthening Exercises:

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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7 Groin Strain Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[brianbogosian]

Just a dull ache on right top of quad/groin area that I could do without. Your video is perfect for my needs.Thank you

[justinsims]

The knee roll out and hip abductor stretch feels amazing.

[rhythmsaint]

Thank you so much for this!!
I suffered a groom stretch from an ex instructor by a trainer and have suffered . Today is the first day in few years I have felt relief . 😊🙏🏼🌎☘️📿

[IGetPeopleFit]

you are a magician. I strained the groin muscle 2 days ago and can't get in to see my doctor over the weekend. Found this video and it was almost like instant relief. definitely takes about 30 minutes to do this is you follow all the instructions and I feel loads better. Will update again in a week.

[nicolasmith-sb]

Just started to doing these now as I have sprained my groin let u know how it goes !!

[pervezmistry]

Thanks Doc, much appreciated. your rehab really works.

[ciptojohn]

Thank you, I did this 1 time already feel the released pain amd tension

[fredymendez]

Gona try this.. all my life i felt that my lower left groin region is an issue because when i was younger i had costmetic sugery for my right ear. I was young so i dont exactly know what they did to me but they took some skin from my left pelvis region or at the very least opened it up because i have scar from the surgery. The feeling i get sometimes is as if my closed scar is gona burst out because sometimes carrying too heavy or straining myself gives me that mental image. Never tried these stretches becuase i never felt the need but ill give it a try

[slimjim]

Thank you i pulled my groin and this really helped 🙏

[MichaelChudy-dlke]

is very nice AskDoctorJo and doggo :).

[hamidrezajavidan]

Hi. I got a groin muscle injury from overstretching while playing soccer. My outerside of left leg feels pain. How can I recover this muscle.

[sellwithkathy]

Will this exercise be ok for SI joint as I have groin pain and diagnosed with mild sacroiliitis. Please let me know.

[bowjana]

What would a massage on a torn groin feel like

[quinnjensen]

I could barely run properly, thank you for this

[SoulfulLust]

The thing is that I want it to heal so that I can sit in Lotus and actually practicing the butterfly pose cause when I do I have one leg grounded and the other flying 🤪🙈 I've been practicing Yoga regularly for almost 3 years now and most of the moves you suggest are included in my practice, on the "ok" side they look fine, on the injured side they look funny and they hurt 😢 so I'm wandering if I should keep stretching to my comfort? Will the pain go away at some point or do I need to do something further?

[soldierbamba]

Hi Doctor Is that possible to cross your legs after hip replacement ? I mean later ?

[zephyr]

Hi, I am wondering, where can I purchase your Purple Pillow? Might you happen to sell them? Thanks

[harshitdusad]

Can the stretches be done with ice packs application