Groin and Back Stretch

A static stretching exercise that targets the inner thigh adductors by bringing the knees into external rotation with a forward lean.

Instructions

1. Sit on the floor with your knees bent, feet together, and soles of your feet touching (butterfly position).
2. Keep your back straight initially and hold your feet or ankles with your hands.
3. Gently lean forward from the hips, allowing your elbows to press softly on the inside of your thighs.
4. Continue forward until you feel a comfortable stretch in the groin and inner thighs.
5. Hold this stretched position for 20-30 seconds while breathing deeply.
6. Relax and return to the starting position.
7. Repeat for the prescribed duration or number of sets.

Tips

• Do not bounce or use jerky movements - this is a static stretch
• If the stretch is too intense with feet pulled close, move feet further away
• Press down gently on your knees with your elbows to deepen the stretch
• Breathe deeply to help relax the muscles being stretched
• Perform this stretch when muscles are warm, such as after a workout