Do you suffer from pain or stiffness in your groin? Try these 5 groin exercises to relieve discomfort, improve mobility, and build muscle strength in your thighs.
Groin pain is one of those problems that people tend to ignore until it begins to interfere with daily movements. Whether it’s discomfort when walking, stiffness during training, or pain after sudden movements, weak or tight groin muscles can quietly affect your mobility. The groin, which is made up of inner thigh muscles called adductors, plays a crucial role in stabilizing the hips, pelvis, and lower body. These muscles are often neglected in regular workout programs, even though they support almost every movement we perform. But you can relieve pain and increase lower body strength with the right combination of groin strengthening and stretching exercises.
How Do Groin Exercises Help Reduce Pain?
The groin muscles act as stabilizers of the pelvis and hips, especially when walking, running or changing direction. Weak adductors can put extra pressure on surrounding muscles, increasing the risk of strain and stiffness. A study published in the Annals of the Joint Review found that low groin strength is closely linked to chronic groin pain and reduced hip mobility. However, fitness expert Yash Agarwal tells Health Shots that regular groin-focused workouts release endorphins, which naturally reduce the perception of pain. A study in the Hawaii Medical Journal also highlights how physical activity helps manage muscle pain by improving circulation and reducing inflammation.
Best Exercises to Strengthen and Support the Groin
Here are 5 easy and effective groin exercises to increase strength and flexibility:
1. Strengthening the kidnappers
- Lie on your back on a mat.
- Keep your legs straight and your arms relaxed at your sides.
- Slowly move both legs outward, away from each other.
- Lift them slightly off the ground and hold them for 10 to 20 seconds.
- Bring legs together and repeat 3 times.
2. Standing Groin Stretch
- Stand with your feet hip-width apart.
- Step one leg back, keeping the front knee slightly bent.
- Bend forward from the hips while keeping your back straight.
- Feel the stretch in your inner thigh and groin.
- Hold the position for 20 to 30 seconds, then switch sides.
3. Butterfly Stretch
- Sit on the floor with your spine straight.
- Bring the soles of your feet together.
- Let your knees drop toward the floor.
- Gently press your knees with your hands.
- Hold for 30 to 60 seconds while breathing deeply.
4. Resistance Band Abduction
- Place a resistance band around both ankles.
- Stand tall with your core engaged.
- Slowly move one leg outward against the resistance of the band.
- Return to the starting position with control.
- Repeat 10 to 12 times on each side.
5. Clamshell exercise
- Lie on your side with your knees bent at a 45-degree angle.
- Keep your feet together and your hips stacked.
- Slowly raise your upper knee while keeping your pelvis stable.
- Lower it gently.
- Perform 12 to 15 repetitions on each side.
Poor form or overexertion can cause pain or strain. Start slowly, focus on proper technique, and stop if you feel sharp pain, warns Agarwal!
Disclaimer: At Health Shots, we are committed to providing accurate, reliable and authentic information to support your health and well-being. However, the content of this website is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional for personalized advice regarding your specific health condition or concerns.
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