Hip and Groin Stretching Exercises

Hip and Groin Stretching Exercises
The following exercise will stretch and mobilise the hip and groin. Click on the links below to see more detail on muscles stretched, teaching points, variations and related injuries. Gluteus Maximus Stretch Teaching Points Lay on the floor on your back Pull your bent knee up towards the opposite shoulder Hold for between 10 and 30 seconds Variations Perform sitting and leaning back on the other hand Muscles Stretched Gluteus Maximus Related Injuries Outer Hip Stretch Lay on the floor on your back Cross the right foot over the left knee, keeping the right knee bent Use your left hand to pull the right knee across your body Hold for between 10 and 30 seconds Variations Standing Outer Hip Stretch Muscles Stretched Related Injuries Piriformis Stretch Lay on the floor on your back and cross the right ankle over the left knee Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor Pull the knee further towards you to increase the stretch Hold for between 10 and 30 seconds Variations Perform in sitting with the back supported Muscles Stretched Piriformis Related Injuries Piriformis syndrome Gluteal Stretch Lay on your stomach and bend one leg up under your stomach Lean forwards to further rotate and flex the leg and increase the stretch Hold for between 10 and 30 seconds Variations Muscles Stretched Related Injuries Short Adductor Stretch Teaching Points Sit on the floor with your knees bent and feet together Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch Hold for between 10 and 30 seconds Variations Long Adductor Stretch Muscles Stretched Related Injuries Groin Strain Long Adductor Stretch Sit on the floor with your legs as far apart as possible and knee straight Keep the back straight and lean forwards from the hips Hold for between 10 and 30 seconds Variations Standing Groin Stretch Muscles Stretched Related Injuries Groin Strain Standing Groin Stretch Teaching Points Stand with your feet wide apart and knees straight Bend the right knee out to the side and lean to the right Hold for between 10 and 30 seconds Variations Long Adductor Stretch Muscles Stretched Related Injuries Groin Strain Hip Flexor Stretch Teaching Points Kneel with one knee on the floor and the other foot in front with the knee bent Push your hips forwards and keep the back upright Hold for between 10 and 30 seconds Variations Sit on the ground with one leg tucked under your buttocks Lean backwards slowly Muscles Stretched Related Injuries Standing Outer Hip Stretch Teaching Points Stand side on to a wall with the leg to be stretched crossed behind the other Balance yourself using one hand on the wall Push your hips away from the wall, keeping the knees straight Hold for between 10 and 30 seconds Variations Perform leaning forwards, using the wall or a table for support Take the leg being stretched as far across your body as possible Push the hips away Muscles Stretched Related Injuries Iliotibial Band Syndrome (Runners knee) Original article and pictures take http://www.teachpe.com/stretching/groin.php site