Tip How to Really Stretch Your Groin Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Really Stretch Your Groin Stretch your inner thigh and groin muscles the right way Here' s how by Tessa Gurley August 7, 2017August 18, 2019 Tags Mobility, Tips, Training You've probably seen that guy at the gym awkwardly stroking his groin or inner thigh. No, he's not being a creeper. He just pulled a groin muscle and is attempting to look nonchalant, even though he's most likely thinking, "Shit, I hope this isn't serious." Why Your Groin Might Be Tight Groin muscles can be tricky. There are multiple reasons for tight groins, but one can be your chronically weak gluteus medius. This causes something called altered reciprocal inhibition or ARI. When one muscle is too weak, the antagonist (the muscle that does the opposite action) becomes too tight. So, for the groin, the adductors are the antagonists of the gluteus medii. If the glute medius is weak, the adductors tighten up. If the gluteus medii is tight, the adductors become weak. Why Most Groin Stretches Fail Stretching your groin can be hard because most lifters are too tight in other areas (hamstrings, hip flexors and thoracic spine) to be able to access many of the groin stretches available. As a result, you can't even "reach" your groin muscles to stretch them in the first place. How to Stretch Your Groin Stretching your groin isn't going to fix the problem entirely, but this will certainly help: Grab a pillow, towel or anything that's roughly 2-4 inches high, depending on your flexibility – shorter if you're more flexible, higher if you're not very flexible. Put your butt at the edge of your prop and let your pelvis tilt forward slightly. Bring your legs to a wide-legged position. Make them wide enough to feel a stretch, but nothing extreme. Think a 5 on a stretch scale of 1-10. Point your toes up to the ceiling and dig your heels into the ground. Bring your fingers out in front of you. Now pull your ribcage back as if someone had their hands around you from behind and was pulling your torso back. Another way to think of this is to arch your mid-lower back. Re-walk your fingers out in front of you until you feel a slight stretch in your inner thigh. Keep an arch in your back. Breathe and hold for 1-2 minutes. Don't snap out of the stretch. When you're done, slowly sit up, bring your hands under your knees and move your legs back together with your hands. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Be Unstoppable 5 Workout Strategies for Resilience The best way to keep making gains? Don't get injured. These workout strategies will not only make you stronger but also more resilient. It Hurts. Fix It. Athletic Performance Dr Tim DiFrancesco January 27 Training Tate Talks Hypertrophy - Part 1 The legendary strength athlete tells us why muscle growth is vital for max lifts, and why it's not the same for powerlifters as it is for bodybuilders. Powerlifting & Strength, Training Chris Shugart January 11 Training Supersets for Super Results Supersets can increase strength, improve joint health, and promote left-right symmetry. Oh yeah, and build muscle! Try these workouts. Bodybuilding, Training John Paul Catanzaro May 29 Training Tip Train Your Abs Directly No, the big compound lifts aren't enough for real core strength. Here's why. Tips, Training Christian Thibaudeau May 3