19 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.