Side Lying Groin Stretch

A passive stretching exercise performed from a side-lying position where one leg is lifted and pulled toward the shoulder to stretch the adductor and groin muscles.

Instructions

1. Start by lying on your right side on a yoga mat or padded floor.
2. Bend your right knee in front of you, placing your right foot flat on the floor for stability.
3. Rest your head on your right hand or shoulder for comfort.
4. Lift your left leg upward, bending at the knee.
5. Hold your left leg by the back of the knee (easier option) or by the foot (more advanced option).
6. Pull your left knee gently in toward your left shoulder.
7. Simultaneously press your left foot or knee down toward the floor to intensify the stretch.
8. To increase the stretch further, straighten your left leg while maintaining the pulling motion.
9. Hold the stretch position, breathing deeply and relaxing into the stretch.

Tips

• Hold each stretch for 20-30 seconds on each side, breathing deeply throughout.
• Do not bounce or force the stretch; maintain a gentle, consistent pulling motion.
• Feel the stretch in your groin and inner thigh of your lifted leg.
• Use the modified position (bent leg) when beginning, and progress to the straight leg version.
• Perform this stretch after your workout when muscles are warm and more flexible.