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

Lisette Marie

7. Adductor Stretch With Bent Knees

Girl shakes the abs with a medicine ball. Girl working out with a fitness ball. Photo Credit: Envato @borodai

Stretching the adductors will also help speed the recovery of a pulled groin. This stretch is easy to perform, particularly because the individual performing it can do so lying down! Once lying down, bend your knees and keep your feet flat on the floor. Place a small medicine ball between your knees and squeeze your knees together in intervals of five seconds. Increase the number of repetitions you perform as well as the duration of this stretch as your recovery progresses. The medicine ball is a crucial component of this stretch, as placing it between the knees creates more resistance and, as a result, provides more stretch.

8. Adductor Exercise With Straight Legs

Young woman doing exercises for legs with pilates ball while lying on yoga mat. Photo Credit: Envato @StudioVK

Like the previous adductor stretch, start lying down with your back to the floor. However, keep your legs fully straightened out rather than bent. Place a small medicine ball between the ankles before squeezing the ankles together like in the previous stretch. Once again, start in intervals of about five seconds with ten repetitions each and slowly increase both as your strength improves. A static strengthening exercise like this one is a great stretch to begin the pulled groin recovery process with, since it helps ease patients into recovery and does not immediately dive into things way too quickly and pull any muscles.

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7. Adductor Stretch With Bent Knees

8. Adductor Exercise With Straight Legs

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