Seated Groin Stretch

The Seated Groin Stretch is an effective exercise to improve flexibility in the groin and inner thighs. This exercise is particularly good for those who want better mobility and injury prevention, especially in sports activities where hip mobility plays an important role. It can be performed by beginners and experienced alike, and is an essential part of any stretching or mobility routine.

Correct form and technique

To perform the Seated Groin Stretch with proper technique, follow the steps below:

  1. Sit on the floor, bend your knees and bring the soles of your feet together in front of you.
  2. Grab your ankles or feet and gently pull them closer to your body.
  3. Let the knees drop towards the floor so that you feel a stretch in the groin and inner thighs.
  4. Keep your back straight and your shoulders relaxed.
  5. Hold the position for 20-30 seconds and focus on deep, relaxing breathing.

Repeat the exercise 2-3 times, gradually increasing the stretch with each repetition to get the most out of it.

Video: Seated Groin Stretch Technique

Watch this video to gain a deeper understanding of how to perform the Seated Groin Stretch correctly and avoid common mistakes:

Common errors

Some Common Seated Groin Stretch Mistakes and Ways to Avoid Them:

  • Arches the back: Keep the back straight. A rounded back can lead to the stretch not reaching the groin optimally and can lead to lower back tension.
  • Pressing the knees down: Do not use your hands to press the knees down towards the floor, as this can strain the knees. Let gravity do the work.
  • Holding your breath: Be sure to breathe calmly and deeply throughout the stretch to help the muscles relax.

Modifications and Variations

To adapt the Seated Groin Stretch to your level, try these variations:

  • Sit on a pillow: If you have difficulty keeping your back straight, you can place a pillow under your hips, which makes it easier to stretch.
  • Block under the knees: If the groin feels too tight, place yoga blocks or pillows under the knees for support.
  • Backrest against a wall: If you want support for your back, you can sit against a wall, which ensures that your back remains straight.

Reps and sets

It is recommended to hold the Seated Groin Stretch for 20-30 seconds per set and repeat it 2-3 times. This repetition allows the muscles to relax and gradually increase flexibility.

Breathing tips

To maximize the benefits of the stretch, focus on taking deep, relaxing breaths. Breathe in deeply through the nose and exhale slowly through the mouth. By synchronizing exhalation with a deeper stretch, you will be able to get further into the position and achieve greater flexibility.

Video: Alternative Approach to Seated Groin Stretch

Watch an alternative approach to the Seated Groin Stretch in this video, where the focus is on keeping a dynamic and gentle movement that can help loosen the hips:

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