We demonstrate the standing inner thigh stretch that helps loosen four muscles that attach near each other in the groin.
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In this exercise analysis (Quicktime ipod compatible, 10MB; Google streaming flash video), Nancy Arnold and I (Bud) demonstrate a standing inner thigh stretch. As illustrated in the first picture on the left, the inner thigh contains a whole series of muscles (gracilis, adductor magnus, adductor longus, and adductor brevis) all of which attach up in the groin near the same spot circled in green. Given my anatomy, it's easier for me to do most leg exercises sumo (knees angled out). It's this way for many men. Unfortunately, as the weights you lift go up, this stance puts a lot of stress on the circled attach point, sometimes leading to pain and inflammation.
I had been complaining to Nancy about how it felt like I was about to pull my groin. So, she suggested the standing inner thigh stretch. As Nancy demonstrates in the second and third photos on the left, the stretch is accomplished by first standing with a spread legged stance with both feet flat on the ground. Then shift your weight by bending one knee and keeping the other leg straight with the foot flat on the ground. Stop when you feel a good stretch in your inner thigh. Hold steady for about 20 seconds. Then, switch to the other side.
In the fourth and fifth photos on the left, you can see that my stance is not as wide as Nancy's. Basically, I just have narrower and tighter hips (a male/female difference). I also remark that I feel some pains in the bent knee. Nancy suggests that this might be alleviated with a wider stance.
More generally, the issue is that I have been pushing heavy weight lately that has been straining my tendons and ligaments. Stretching helps loosen things up and eases the strain. Alternating exercises, another strategy I have been using also helps by taking the strain off the particular affected areas. Basically, if it hurts, you have to do something to alleviate the strain, and this stretch is one option.
Additional Links
- This wikipedia article discusses the femoral triangle, the area where I am feeling my tightness. The article provides several anatomical drawings that help understand where problem areas might arise.
- This Cornell University page shows the stretch we demonstrate here and a seated stretch.
- This page shows a whole series of stretches for the legs.
