6 groin stretches to relieve pain and prevent injuries

The groin area is located between your abdomen and thighs, and it’s made up of muscles, ligaments, and tendons that are essential for hip and leg movement and stability. Like any part of the body, these tissues can become tight and stiff over time. That’s why groin stretches are so valuable for reducing pain and improving mobility.

If you play sports, you might be familiar with a groin strain, often called a pulled groin — one of the most common injuries athletes face. But you don’t need to kick a ball or swing a bat to overstretch a groin muscle. Groin strains can happen to anyone, sometimes causing discomfort in daily activities or even sidelining you from your favorite hobbies, whether that’s a pick-up basketball game or simply going about your routine.

Read on to learn how groin stretches can relieve pain and get moves recommended by Hinge Health physical therapists to support your recovery. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

6 groin stretches to ease pain

The following exercises are recommended by Hinge Health physical therapists to stretch your groin area. You’ll notice a focus on the adductor muscles, an important group of muscles in your groin that pull your thighs together, rotate your upper leg inward, and stabilize your hip. Keeping these muscles, along with all the structures in your groin flexible and mobile, can help prevent tightness that can lead to an injury.

This is a gentle seated groin stretch that is great for stretching the muscles of your inner thigh, says Katie Schaner, PT, DPT, a physical therapist at Hinge Health. “This area can be sensitive to stretching if this is your first time trying this stretch,” she adds. “The seated position makes it a great option for gently easing into the stretch in a supported and comfortable position. It doesn’t add pressure to knees or other joints since you’re supported by a chair.” 

How to do it:

• Sit in a chair with your feet flat on the floor.

• Reach one leg straight out to the side with your foot resting on the floor. 

• Scoot toward that side of the chair as needed. Your knees should be straight with your toes pointing forward. 

• Hold the stretch and then return to the starting position. 

• PT tip: Choose a sturdy chair and make sure it isn’t going to move on the floor as you move your leg.

This is a deeper inner thigh stretch that targets your hip adductors, a group of muscles that bring your legs together. Doing this in a standing position stretches all your hip adductor muscles at once, says Dr. Schaner.  

How to do it:  

• Stand with your feet wider than hip-distance apart. 

• Shift your weight to one leg and bend slightly into that knee as you keep your other leg straight. 

• Return to the starting position. 

• PT tip: Stand by a counter or chair the first time you try this stretch for extra balance support.

“This is a very relaxing and rejuvenating stretch for your inner thigh muscles and pelvic floor,” says Dr. Schaner. “Gravity helps gently pull your legs down and stretch the muscles of your inner thigh.” She also recommends pairing this stretch with diaphragmatic breathing to promote even greater relaxation. 

How to do it: 

• Start next to a wall. Lie on your side and scoot your butt as close to the wall as possible.

• Roll to your back and place one leg at a time on the wall until your feet are facing up toward the ceiling, with a comfortable bend in your knees.

• Straighten your legs and slide your legs apart along the wall. Your feet will be slightly wider than shoulder width.

• Slide your legs back together and bend your knees slightly to return to the starting position. 

• PT tip: Feel free to use a small towel under your low back if it feels more comfortable.

This is a deeper hip adductor stretch that Dr. Schaner recommends trying once you feel comfortable with some of the more gentle stretches above. You can control how intense the stretch becomes by varying how far you rock your hips back toward your heel.

How to do it:

• Begin in a high kneeling position with your knees, hips, and head in a straight line. 

• Step one foot out to the side with your leg straight and your toes pointing forward.

• Lean forward and place your hands on the ground directly underneath your shoulders to stretch your groin. 

• PT tip: Add a small pillow or towel under your kneeling knee if it’s more comfortable.

This is a safe and gentle way to begin strengthening your hip adductors. “It’s an isometric exercise which means your muscles aren’t getting longer or shorter during the motion,” explains Dr. Schaner. “Isometrics are natural pain relievers so it’s common to feel better right after performing them.”

How to do it:

• Sit upright in a chair with your feet flat on the floor and a ball or big towel rolled between your knees.

• Squeeze the ball or towel by pressing your knees together.

• Hold and then relax back to the starting position.

This is another gentle inner thigh strengthening exercise that provides more challenge to your groin muscles than the seated version. “It’s important to gradually challenge your muscles so they can continue to improve,” says Dr. Schaner. You can start this exercise with a small range of motion and gradually increase from there.

How to do it:

• Lie on your side with your legs extended and stacked on top of each other. Use your arm or a cushion for head support.

• Bend your top leg and place your foot flat on the floor in front of your bottom leg near your knee. 

• Lift the inside of your bottom leg up toward the ceiling without rolling your hips backward or forward. 

• Relax your leg down to the floor. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your groin stretches

Note: Some of these moves may feel challenging if you’re dealing with a pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of groin stretches

Stretching your groin can help improve flexibility, mobility, and stability — all things you need to maintain a pain-free, active lifestyle. Some of the biggest benefits of groin stretches include:

• Injury prevention. Groin stretches, along with strengthening exercises, can help prevent a groin strain by making sure the area is flexible and less likely to get overstretched during activity. If you’ve already experienced a groin injury, working with a physical therapist (PT) to develop a stretching routine can aid in pain relief and prevent the recurrence of injuries. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. 

• Improved mobility. Inner thigh muscles that are part of the groin often get overlooked unless they’re injured, but they’re important muscles for walking, running, climbing stairs, and getting into and out of a bed or car. Stretching these muscles can help improve mobility during daily activities.

• More restful sleep. Tightness in the groin area can make it hard to get comfortable when you get in bed, affecting not only your ability to fall asleep but the quality of the sleep you do get. “Performing groin stretches with diaphragmatic breathing before bed can improve how well you sleep,” says Dr. Schaner. And if you’re already experiencing groin pain, sleeping with a pillow between your knees can add extra support.

• Less discomfort while sitting. Tightness in your groin area can make it challenging to sit comfortably in chairs for longer periods of time. Addressing the strength and mobility in these muscles can improve comfort when sitting, whether you’re stuck in the car in traffic, on a plane, or in a meeting. 

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Morelli, V., & Smith, V. (2001). Groin Injuries in Athletes. American Family Physician, 64(8), 1405–1415. https://www.aafp.org/pubs/afp/issues/2001/1015/p1405.html 

2. Vasileios Mitrousias, Dimitrios Chytas, Konstantinos Banios, Apostolos Fyllos, Vasileios Raoulis, Georgios Chalatsis, Kyriaki Baxevanidou, & Aristeidis Zibis. (2023). Anatomy and Terminology of Groin Pain: Current Concepts. Journal of ISAKOS, 8(5), 381–386. doi:10.1016/j.jisako.2023.05.006

3. Groin strain. (2014). Physiopedia. https://www.physio-pedia.com/Groin_strain