Groin Stretches

Groin Stretches: A Simple Guide To Easing Groin Pain

If you're an athlete or just someone who likes to stay active, you've probably experienced some form of groin pain at one point or another. It's common in sports like soccer, track, hockey, and football. Groin discomfort usually arises from tight muscles or minor injuries, but the good news is that with a consistent warm-up and stretching routine, you can help reduce this pain and even prevent it.

In this blog, I'll explore the causes of groin pain and walk you through six effective stretches that you can do right at home. These stretches are designed to ease your discomfort and improve your overall flexibility.

Benefits Of Adding Groin Stretches To Your Routine

Including groin stretches in your workout routine can:

  • Ease discomfort and pain.
  • Improve flexibility and mobility.
  • Prevent injuries.
  • Enhance performance in sports like runners, footballers, and everyday activities.

Regular stretching is also crucial in rehabilitation programs for groin pain and injuries. If your groin pain persists or worsens, visit a physical therapist for proper guidance.

Groin Stretches

What Are Groin Muscles?

The groin area comprises six muscles: the adductor magnus, adductor brevis, adductor longus, gracilis, and pectineus. These muscles run from your pubic bone to the top of your thigh and the inside of your knee. They are responsible for pulling your leg back to the center when it's moved to the side. The adductors are the largest group and the most prone to injuries, such as strains or tears.

The Best Groin Stretches To Ease Pain

To tackle groin pain, it's beneficial to incorporate stretches into your warm-up and cool-down routines. Below, we outline four effective groin stretches you can perform at home.

Standing Groin Stretch

This stretch helps lengthen and relax the groin muscles, relieving tightness.


  • Stand with your legs wide apart.
  • Shift your weight to the left and bend your left knee over your left foot.
  • Keep your right leg straight and feel the stretch in your right groin.
  • Hold for 20-30 seconds.
  • Repeat on the opposite side, performing three sets on each side.

Hip Opener And Groin Stretch

This exercise targets the hips, groin, and lower back, promoting flexibility and reducing tension.


  • Start in a forward lunge position and drop your left knee to the ground.
  • Place your right elbow inside your right knee.
  • Press your right elbow into your knee and twist your torso to the left.
  • Extend your left arm behind you to feel a stretch in your lower back and right groin.
  • Hold for 20-30 seconds, then switch sides.

Lunge Stretch

The lunge stretch is a dynamic move that warms and stretches the groin muscles.


  • Take a wide stance with feet turned out at about 45 degrees.
  • Bend your left knee and lunge to the left side, stretching the inner thigh of your right leg.
  • Return to the standing position and repeat on the other side.
  • Perform three sets on each side, holding for 30 seconds.

Butterfly Stretch

This static stretch targets the inner thighs and groin, improving overall flexibility.


  • Sit on the yoga mat with knees bent and feet together.
  • Hold your ankles and keep your spine straight.
  • Gently press your knees towards the mat with your elbows.
  • Hold the Butterfly position for 20-30 seconds, then release.
  • Repeat three times, bringing your feet closer for a deeper stretch.
yoga mat

Seated Groin Stretch

The seated groin stretch, also known as the butterfly stretch, helps loosen the inner thighs and groin.


  • Sit with your knees bent and the soles of your feet together.
  • Hold your feet and rest your elbows on your knees.
  • Let your knees fall towards the ground, keeping your back straight.
  • Apply gentle pressure on your knees to deepen the stretch.
  • Hold for 20-30 seconds and repeat three times.

Squatting Groin Stretch

This advanced stretch works both sides of the groin simultaneously, enhancing flexibility.


  • Stand with your feet wide apart, toes pointing outwards.
  • Squat down until your knees are over your ankles at a 90-degree angle.
  • Place your hands on your inner thighs and push outward to open your hips.
  • Feel the stretch in both groin muscles.
  • Hold for 20-30 seconds, relax, and repeat three times.


Incorporating these stretches into your regular routine can significantly improve your groin pain and flexibility. Always listen to your body and avoid pushing too hard, especially if you're new to stretching or recovering from an injury. If your pain continues or worsens, seek professional advice to ensure you're on the right track to recovery.

By making these stretches a habit, you'll improve your sports performance and ease your everyday movements. Keep stretching and stay active!

Frequently Asked Questions

What Causes Groin Pain?

Groin pain occurs where the upper thigh and abdomen meet and is often caused by tight or weak groin muscles or strains. It can also result from hip injuries or conditions like osteoarthritis. While sometimes called a "sports hernia," this isn't an actual hernia. Symptoms usually worsen with movements like squeezing the legs together or lifting a knee, and severe cases might involve swelling or bruising.

Is It Okay To Stretch A Pulled Groin?

Once the initial pain decreases, you can start gentle stretches and exercises to help heal a groin injury. Depending on the severity of the strain, this can typically be done within a few days.

Should I Massage A Groin Strain?

Massaging the groin can help reduce muscle tension from a pull or tear. However, to avoid causing further pain, only do gentle massages once the area isn't tender.