Stretching increases oxygen levels and helps jump-start muscle-building. Stretching after your workouts is just as important as stretching before them. When it comes to exercise-related groin and hip pain, stretching is often one of the best remedies for reducing both its frequency and intensity.
You don’t need a personal trainer to do these four simple stretches at home. Remember to always take a few minutes to warm-up before stretching in order to prevent hyper-extensions and injury.
And if you’ve been experiencing groin and hip pain due to injury, arthritis, inflammation or other causes, don’t hesitate to reach out to our dedicated and talented team at Main Street Health today to get the help you deserve.
Stretches to Ease Groin and Hip Pain
1. Seated Floor Stretch
The first stretch you should begin with takes place while seated on the floor. This stretch will target your core and your hips. First, start with your legs together and your back straight. Next, lean forward as far as you can with your arms out.
Grab the furthest point your hands can reach and hold this position for between 20 to 30 seconds. Release, then spread your legs apart and repeat this same stretch. You should start to feel your hips open up and your lower back extending.
This is a great exercise to do before hopping out of bed every morning. It can help increase your energy levels and reduce stiffness.
2. Squatting
Doing squats is essentially an advanced form of stretching. You will get a lot of mileage out of squatting for groin and hip health so long as you maintain proper form. Start by standing straight, feet shoulder-width apart.
Breathe in as you dip down, stopping with your knees just above your toes. Resist the urge to go down further than that or you’ll place too much pressure on your knees. After about five seconds, breathe out as you ascend back up.
If you so desire and if you’re ready for it, a kettlebell or other weight can be included to further develop hip, glute, hamstring and quadriceps musculature while increasing your range of motion. It is important to note that squats work best as a preventative stretch, as they can become too intense when you’re already in pain.
3. Bending the Knee
As an alternative to squats, you can achieve similar results from simply kneeling down. Start with your feet together, then squat all the way down with your knees on the floor. With your feet under your butt, place all your weight on your toes and hold it for 30 seconds.
Carrying out this stretch against a wall can help with your balance. When in position, you can slowly open and close your legs. This will stretch out all your joints and ligaments slowly. You should feel your hips and groin loosen up while in this position.
4. Heisman Lunges
If you’re looking for a more intense stretch and strengthening exercise combination, lunges are great for both. We recommend starting with standard forward lunges before moving on to Heismans. The difference between the two is subtle, but important.
Heisman lunges take your forward stretch and add in a twist. As you descend into your lunge, you turn to the left or right. Twist until your elbow crosses your thigh opposite to it. Hold this position for 30-60 seconds each time.
For added strength training, you can carry a weight in your hands.
Need More Assistance? – call or reach out today
From sports and work injuries to accidents and chronic conditions such as arthritis, our team of dedicated and talented medical and rehabilitative professionals at Main Street Health are ready and eager to help. Call today to set up an appointment.
