Standing groin stretch

Your adductors are the muscles that run along your inner thighs and groin. Although there are many different ways to stretch your adductors, this stretch is probably the easiest way to stretch your entire groin area without tensing your neck, shoulders, and back. Grab a chair for this exercise — and make sure that the chair is sturdy and stable. No rolling office chairs for this stretch!
To do this stretch, follow these steps:

1. Stand next to a chair and raise your leg that’s closest to the chair to place your foot on the seat of the chair. Make sure to keep your hips and shoulders facing forward.
2. Exhale slowly as you bend forward and lower your hands toward the floor. Let gravity do the work —you shouldn’t have to. If you feel too much strain, place one hand on the seat of the chair to give you a little more control over the stretch.
3. Gradually deepen the stretch with every exhale as you hold this stretch for 30 seconds. Shake your head “no” to make sure that you aren’t holding tension in your neck.
4. Roll up slowly and repeat the stretch with your other leg.

A few do’s and don’ts for this stretch:

• Do tilt your pelvis back so you feel the stretch a little deeper in your groin.
• Don’t rush!
• Don’t bounce or force the stretch because those motions can cause the muscles to tighten up rather than relax and lengthen.