Seated Groin Stretch

Seated Groin Stretch is an effective stretching exercise to loosen up the groin and inner thighs. This exercise is especially useful for those who want increased flexibility in the hips and thighs, and it can help improve mobility in the lower body. Seated Groin Stretch can be a good choice both before and after training.

How to perform the Seated Groin Stretch correctly

Here's a step-by-step guide to performing the Seated Groin Stretch correctly:

  1. Sit on the floor with your feet together in front of you and your knees bent out to the sides.
  2. Grasp your feet with both hands and gently pull them closer to your body.
  3. Use your elbows to gently press your knees down toward the floor until you feel a stretch in your groin and inner thighs.
  4. Keep your back straight and avoid bending forward so that your lower back remains neutral.
  5. Hold the stretch for 20-30 seconds and breathe deeply to relax the muscles.

Typical errors in Seated Groin Stretch

In order to get the most out of the stretch and avoid injuries, you should be aware of the following typical mistakes:

  • Rounding the back : Make sure to keep your back straight when sitting in the stretch to avoid unnecessary strain on the lower back.
  • Too much pressure on the knees : The stretch must be gentle and without pain, so avoid pressing the knees down too hard.
  • Knees lift too high : Let gravity help lower the knees to the floor, pressing only gently.

Variations and Adjustments for the Seated Groin Stretch

Depending on your flexibility and comfort, you can try the following variations of the Seated Groin Stretch :

  • Lying groin stretch : Lie on your back, pull your knees up and let them fall out to the sides. This provides a more relaxed stretch of the groin and supports the back.
  • Butterfly stretch with weight : If you want a deeper stretch, you can place light weights (eg dumbbells) on your knees to gently intensify the stretch.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds and repeat 2-3 times. The exercise can be performed daily or after training to loosen up the groin and improve flexibility in the inner thighs.

Breathing during the exercise

Remember to breathe deeply during the entire stretch. Breathe in as you enter the stretch and exhale slowly to help the muscles relax and make the stretch more effective.

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