Stretching the Groin Muscle for Martial Arts

Failing to stretch your groin muscles before practicing martial arts is inviting disaster. Because you use your groin muscles for a number of kicks and other moves, you increase the risk of straining or even tearing a muscle if you don't properly stretch. Before you start to think about kicking the air, a target or an opponent, devote several minutes to loosening up your groin muscles.

  1. Dynamic Stretching

    • Although stretching before and after your workout is important, avoid using the same type of stretch in your warm-up as in your cool-down. Try dynamic stretches before your workout to prepare for the exercise. Dynamic stretches put the muscle through its range of motion while also increasing your circulation and body temperature. Unlike traditional stretches that you hold for several seconds, dynamic stretches are short and fluid.

    Dynamic Groin Stretch

    • For a simple dynamic stretch for your groin muscles, set a stability ball on the floor and stand to the right of it. Lift and bend your left leg and place your knee on the top of the ball so that your weight is distributed evenly. While keeping your right foot planted, push the ball away from you with your left knee until you feel a stretch in your left groin, and then pull the ball back to the starting position to complete one rep. Complete 10 reps of this exercise on each side.

    Static Stretching

    • After you've practiced martial arts, give yourself time to stretch your groin muscles using static stretches. These traditional-style stretches relax your muscles, allow your core temperature to decrease and improve your flexibility. Always hold static stretches for roughly 30 seconds and repeat them between four and six times, recommends "Shape" magazine. Holding them less than 30 seconds won't give the muscle time to stretch adequately, while holding them too long can strain the muscle.

    Static Groin Stretch

    • After you've finished your martial arts workout, sit on the floor with a straight back and square shoulders. Bend your legs and place the soles of your feet together as close to your body as you can. Place your hands on your lower legs to gently push your knees toward the floor. Hold the pose for 30 seconds when you feel a stretch in your groin muscles and then release it. Repeat the stretch between four and six times.