Groin-Saving Stretches That Will Help You Bounce Back from Injury

19. Standing Figure-Four Stretch

Balance and groin flexibility meet in this dynamic, joint-friendly stretch. Stand tall and cross your right ankle over your left thigh, creating a “figure-four” shape. Slowly bend your standing leg as if sitting into a chair, keeping your spine long and chest lifted. You’ll feel a deep stretch in your outer hip and inner thigh of the crossed leg. Hold for 20–30 seconds, then switch sides. This move also helps strengthen stabilizers and improve balance—key for preventing re-injury during return to sport or daily movement.

From Setback to Strength

A pulled groin might slow you down—but it doesn’t have to stop you. With the right stretches, a bit of patience, and consistent movement, recovery becomes more than just healing—it becomes rebuilding. These 19 groin-saving stretches aren’t just about flexibility; they’re about control, balance, and learning to move smarter. Each stretch is designed to help you reconnect with your body, reduce re-injury risk, and restore the strength that pain once took away. Whether you're getting back on the field, into the gym, or just reclaiming ease in everyday movement, these targeted exercises are your foundation. Remember: progress doesn’t always look dramatic—it often starts small, quiet, and consistent. So take it one stretch at a time. Listen to your body. And trust that the path from injury to power isn’t just possible—it’s already underway. You've got this.