Groin Strain Recovery: Effective Stretches & Healing Tips

A pulled groin can be an overstretched or torn adductor muscle. These types of groin injuries are typically treated with a combination of rest, ice, heat, and over the counter medications such as acetaminophen and ibuprofen to relieve pain. As healing progresses, there are a few stretching exercises that assist the healing process of the groin.

Instructions

Butterfly Stretch

• 1

  Sit on the ground on your buttocks.

• 2

  Bend at the knees and bring both feet together so that the bottoms of your shoes are against each other.

• 3

  Hold on to your shoes. Using your elbows, push the knees toward the floor.

• 4

  Hold the position for 10-15 seconds.

Standing Groin Stretch

• 5

  Spread your feet far apart (much farther than shoulder width).

• 6

  Use your body weight to lean to the right. Place your right elbow onto your right knee to stretch the left groin. Keep the feet pointed forward.

• 7

  Hold position for 15-20 seconds.

• 8

  Switch sides and repeat steps two and three for a right groin stretch.

Lunges

• 9

  Begin in the lunge position. Place your right foot and left knee on the floor.

• 10

  Make sure you are sitting up straight and that your right leg is perpendicular to the floor.

• 11

  Lean forward to intensify the left groin stretch. Hold the position for 10 seconds.

• 12

  Switch legs and repeat steps one through three for the right groin stretch.