Side-Lying Groin Stretches

The cover of Bob Anderson's popular book, "Stretching," features a man lying on his left side with his hips stacked and his head propped up by his left hand. He has extended his top, or right, leg toward the ceiling and is casually gripping the sole of his right foot with his right hand. This, in a nutshell, is a side-lying groin stretch. Add it to your repertoire of lower-body stretches to boost your resistance to groin strain.

  1. Benefits

    • The side-lying groin stretch targets your adductors, the inner-thigh muscles responsible for moving your leg inward toward your body's midline. Groin strain is the most common cause of pain in the groin area, according to the Mayo Clinic, and occurs often in sports involving quick starts and stops, frequent changes in direction and sudden bursts of speed. Stretches such as the side-lying groin stretch help lower the risk of groin injury by keeping the muscles long, loose and more pliable. The side-lying groin stretch also lengthens the hamstrings, the group of muscles behind your thigh. Stretching the hamstrings regularly can help prevent certain debilitating conditions, including lower-back pain.

    Frequency

    • Ideally, you should stretch your groin after a rigorous cardio or strength-training workout, when your muscles are already warm and supple. When that's not possible, precede the side-lying groin stretch with a brief low-intensity aerobic warm-up to raise your core body temperature, increase circulation to your lower body and prepare your groin for stretching. Once you move into the side-lying position and extend your leg, relax, breathe evenly and hold the stretch for 15 to 30 seconds. If the feeling of tension subsides during that period, pull the leg a little closer to your shoulder and hold again. Perform the exercise on both legs even if one side seems tighter than the other.

    Tips and Variations

    • Gripping the sole of the foot is the most intense version of the side-lying exercise. If you find it difficult or impossible to hold your foot while maintaining proper body alignment, take hold of your thigh or calf instead. Don't compromise on form in order to grasp your foot. Keep your hips stacked from beginning to end and avoid rolling your top hip forward or back. For a dynamic version of the side-lying groin stretch -- one that involves continuous, repetitive motion -- assume a side-lying position and do eight to 12 lateral kicks. The dynamic variation of the stretch is appropriate for pre-cardio warm-ups. Make sure you maintain total control of the movement at all times.

    Reminders and Concerns

    • Applying too much force to the raised leg, jerking, bouncing or pulling too quickly can lead to groin injury. Instead, apply gentle, even force. When you feel light to moderate tension along the inner thigh, hold the position and avoid movement elsewhere in the body. If you find it difficult to keep your hips stacked and feel your top hip consistently drifting forward or back, consider using an alternative groin stretch, such as the seated butterfly or back-lying wall straddle. If you've injured your groin in the past, speak to your doctor, physical therapist or personal trainer about the advisability of specific groin exercises. Stretching the groin too soon after an injury can lead to re-injury.