Your major adductor is the largest muscle in the groin. This muscle has two parts: the hamstrings and the adductor part. The two work together to help with hip adduction, flexion, and extension. We use this muscle during any type of athletic movement that requires moving your legs from side to side, such as ice skating, kicking a soccer ball, or flying in tennis. Stretching this muscle can help prevent and rehabilitate groin injuries, so we teach you four key stretches.
Standing stretch
For this stretch, you will need a knee-resistant surface, such as a low chair or table. Stand facing forward, with the chair on the right side of your body. Place your right foot on the chair, toes pointing forward. Slightly bend your right knee and slowly bend your torso forward between your legs, letting your arms hang loose in front of you. You should feel a stretch in the inner thigh. Hold this stretch for 30 seconds, then release and repeat on the opposite leg.
Adductor long stretch
Sit on the floor with your legs stretched out as far apart as possible, your feet flexed and your toes pointing toward the ceiling. Lean forward from the hip joint, keeping your back straight. Stretch as far forward as possible without bending your knees. Hold the stretch for 30 seconds, then slowly return to a sitting position.
Cobra frog pose
The Cobra Frog Pose is a yoga pose that stretches all the adductor muscles of the leg, including the major adductor. Start with your hands and knees, with your knees touching. Open your knees so that your groin is open to the ground, bringing the soles of your feet together. You must make a diamond shape with your legs. Drop your hips to the floor, keeping your arms straight and aligned with your shoulders. Look up at the ceiling. Hold this pose for 30 seconds, then release it.
Bound Angle Pose
Sit on the floor with your legs stretched out in front of you. Bend your knees and bring your heels to your pelvis. Spread your knees sideways and press the soles of your feet together. Hold your feet with both hands and bring your heels closer to the groin area as close as possible while keeping your knees down. Use your elbows on your inner thighs to help press your knees closer to the ground. Keep your back straight and shoulders relaxed. Hold this pose for 30 seconds and then release it.
