Seated Groin Stretch
This guide is about the Seated Groin Stretch , an exercise that helps increase the flexibility of your inner thigh muscles and hip muscles. It is an important exercise for those looking to improve mobility and prevent injury, especially for sports such as football and running where hip mobility is essential.
Correct form and technique
To perform the Seated Groin Stretch correctly, follow these steps:
- Sit on the floor with both legs bent and bring the soles of your feet together in front of you.
- Keep your hands around your ankles for support.
- Slowly draw your feet closer to your body until you feel a stretch in your groin and inner thighs.
- Keep your back straight and your shoulders relaxed.
- Hold this position for 20-30 seconds, breathing deeply and calmly.
Repeat the exercise 2-3 times, and try to go a little deeper into the stretch each time, without pushing yourself to the point of discomfort.
Video: Seated Groin Stretch - Technique and Guidance
Here is a video showing the correct execution of the Seated Groin Stretch . Notice how the back is kept straight and the feet are pulled close to the body:
Common errors
Here are some common mistakes to avoid during the Seated Groin Stretch :
- Back curves: Be sure to keep your back straight, as a rounded back can reduce the effectiveness of the stretch and strain the lower back.
- Pressure on the knees: Try not to press your knees to the floor. Let gravity work naturally and avoid forcing your legs down.
- Holding your breath: Many people forget to breathe calmly and deeply. Remember to breathe so that the muscles can relax and yield during the stretch.
Modifications and Variations
If you're new to the exercise or have limited flexibility, try these variations:
- Sit on a pillow: Raise your hips a little by sitting on a pillow so that it becomes easier to achieve correct posture.
- Support for the knees: Place a block under each knee if you feel tension or discomfort in the groin.
- Easier variation: Sit with your back against a wall to ensure you keep a straight back.
Reps and sets
To get the most out of the Seated Groin Stretch , it is recommended to hold the stretch for 20-30 seconds and repeat it 2-3 times. This gives your muscles time to relax and improves your flexibility over time.
Breathing tips
For optimal effect, focus on breathing deeply and calmly throughout the stretch. Inhaling helps you stay relaxed, and exhaling allows you to go deeper into the stretch without overstressing the muscles.
Video: Alternative Approach to Seated Groin Stretch
In this video, a variation of the Seated Groin Stretch is shown, where the focus is on small movements to loosen the hips. This method can be good for you who want a dynamic version of the stretch: