If you suffer from pain in the inguinal area, these
stretches can be very helpful. Indeed, they are easy and take only a few
minutes.
Pain in the groin can be caused by several reasons, such as
muscle tension, lack of adductor strength, overtraining, among others. In the
following article, we share several stretches to soothe the pain.
The groin is the part of the body where the thigh and the
torso meet. Indeed, it is composed of the pectinated muscle, graceful,
adductor, long and short muscles. These work together to allow the full range
of leg movements.
By doing different exercises or movements, you will probably
feel pain or tension in the groin. Indeed, stretching in this area helps to
reduce discomfort and give more strength and resistance to muscles.
Moreover, in this way, stretching is useful not only for
groin pain but also to prevent muscle hardening and increase your mobility. For
these important reasons, pay attention to the following six exercises:
1. Butterfly stretch
Ballet dancers practice it. It is nicknamed the 'butterfly'.
In addition, it extends the adductors and the inner part of the thighs. To put
it into practice, follow these instructions:
Sit on a carpet with your back straight and look ahead.
Bend your knees and join the soles of your feet.
Place one hand on each ankle to keep your feet in position.
You can hold the posture or apply pressure on your knees by pointing them to
the ground. Be careful not to put too much force on your knees. Besides, you
will feel the tension in the groin.
Then, repeat four times. With more flexibility, you can get
closer to the inguinal region.
2. Stretching the abdominals
The squat exercise depicted in the picture at the top of
this article is quite intense and effective. In addition, he works the balance
and stretches both sides of the groin at a time. To do this, proceed as
follows:
Stand with your feet a little wider than the width of your
hips.
Point your feet slightly to the sides and not to the inside.
Bend your knees until your calves are at an angle of ninety
degrees.
Put your hands on your thighs and gently push outward to
open your hips.
You will feel a small stretch in the groin. Hold for thirty
seconds. Then, rest a little and repeat at least three times.
3. Stretch with one leg
This exercise works the groin, opens the hips, extends the
lower back and gives strength to the legs. To carry it out, it's very simple:
Stay firm and take a step forward by flexing your right leg,
as if you are doing a lunge.
Drop the knee from the left leg to the ground. Indeed, it
means that all the weight is maintained by the right leg. Now, place your right
elbow on the inner thigh of the leg in action. Then turn the torso to the left.
Hold for thirty seconds. Then, return to the initial
position and start again with the other leg.
4. Lateral thrust
The lateral thrust has a dual function: to strengthen and
stretch the muscles. That's why it's important that you have warmed up well
before. To put it into practice, proceed as follows:
Stand with your hands on your hips or arms at the chest.
Spread one leg and bend the knee of the leg making the
movement. Meanwhile, the other leg should be stretched.
You will feel a slight stretch in your leg without sagging.
Be sure to bend the leg that holds the weight well. Half
bending will have no effect. Actually, your calf should be at an angle of
ninety degrees and you’re back straight.
Your feet should always be directed forward to ensure the
correct use of all muscles.
Groin pain is usually quite uncomfortable because it is a
group of muscles put into practice for simple actions like walking or sitting.
Therefore, it is imperative that they be healthy and strong.
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