The following exercise stretch and mobilise the hip and groin. Click on the links below to see more detail on muscles stretched, teaching points, variations, and related injuries.
The following exercises help prevent and recover from groin pain related injuries.
Gluteus Maximus Stretch
Teaching Points
- Lay on the floor on your back
- Pull your bent knee up towards the opposite shoulder
- Hold for between 10 and 30 seconds
Variations
- Perform sitting and leaning back on the other hand
Muscles Stretched
Related Injuries
Outer Hip Stretch
Teaching Points
- Lay on the floor on your back
- Cross the right foot over the left knee, keeping the right knee bent
- Use your left hand to pull the right knee across your body
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Piriformis Stretch
Teaching Points
- Lay on the floor on your back and cross the right ankle over the left knee
- Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor
- Pull the knee further towards you to increase the stretch
- Hold for between 10 and 30 seconds
Variations
- Perform in sitting with the back supported
Muscles Stretched
Related Injuries
Gluteal Stretch
Teaching Points
- Lay on your stomach and bend one leg up under your stomach
- Lean forwards to further rotate and flex the leg and increase the stretch
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Short Adductor Stretch
Teaching Points
- Sit on the floor with your knees bent and feet together
- Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Long Adductor Stretch
Teaching Points
- Sit on the floor with your legs as far apart as possible and knee straight
- Keep the back straight and lean forwards from the hips
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Standing Groin Stretch
Teaching Points
- Stand with your feet wide apart and knees straight
- Bend the right knee out to the side and lean to the right
- Hold for between 10 and 30 seconds
Variations
Muscles Stretched
Related Injuries
Hip Flexor Stretch
Teaching Points
- Kneel with one knee on the floor and the other foot in front with the knee bent
- Push your hips forwards and keep the back upright
- Hold for between 10 and 30 seconds
Variations
- Sit on the ground with one leg tucked under your buttocks
- Lean backward slowly
Muscles Stretched
Related Injuries
Standing Outer Hip Stretch
Teaching Points
- Stand side on to a wall with the leg to be stretched crossed behind the other
- Balance yourself using one hand on the wall
- Push your hips away from the wall, keeping the knees straight
- Hold for between 10 and 30 seconds
Variations
- Perform leaning forwards, using the wall or a table for support
- Take the leg being stretched as far across your body as possible
- Push the hips away
Muscles Stretched
- Tensor Fasciae Latae
- Iliotibial Band
- Sartorius
Related Injuries
- Iliotibial Band Syndrome (Runner’s knee)
