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

15. Standing Wall-Assisted Adductor Stretch

This underrated stretch uses a wall to deepen the stretch safely and effectively. Stand side-on next to a wall, with your feet wide apart. Place your hand on the wall for support. Shift your weight toward the leg farthest from the wall, bending that knee into a side lunge while keeping the other leg straight. You should feel a deep stretch along the inner thigh of your extended leg. Hold for 20–30 seconds, then switch sides. The wall helps maintain posture and balance, making this a great option for those easing back into movement post-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.