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

16. Elevated Butterfly Stretch

This modified butterfly stretch uses a yoga block or cushion for added comfort and depth. Sit on the edge of the block with the soles of your feet pressed together and knees falling to the sides. The slight elevation encourages a natural pelvic tilt that allows for deeper groin and hip opening without rounding your spine. Gently press your elbows into your thighs for more intensity, or simply breathe into the position for 30–60 seconds. It’s ideal for tight hips and groin muscles, and especially helpful if standard butterfly stretches feel too intense or unsupported.