The inner thigh muscles play an important role when exercising or doing daily activities, such as running, climbing stairs, playing tennis, or just walking leisurely. Get in the habit of stretching your inner thigh muscles before exercising to prevent injury and relieve tension in tight muscles. Be careful when stretching your groin muscles so you don't injure yourself. In addition, the stiffness of the groin muscles makes the hip flexors and hamstrings (hamstrings) problematic, triggering other problems. Make sure you stay comfortable while the muscle is stretched as it is stretched. Stop stretching if the muscle feels sore.
Step
Method 1 of 3: Performing Basic Muscle Stretching Postures
Step 1. Touch your toes with your hands while standing
This exercise is useful for lengthening the hamstrings and inner thighs. First, stretch while straightening your toes. After that, do the same movement while bending your toes up. Hold for at least 20 seconds while taking long, slow breaths instead of holding your breath. Relax your body each time you exhale.
Step 2. Do the butterfly posture
Sit on the floor as if you want to cross-legged. Bring your feet together and gently press your knees with your elbows to the floor. Don't swing your legs while pressing them firmly with your elbows to get them down as far to the floor as possible. Gently press your knee until you feel a stretch in your inner thigh, but no pain. This stretch is very useful for flexing both sides of the inner thigh at the same time.
Step 3. Perform side lunges
Step your right leg to the side as far as possible then bend your right knee while lowering your body. Lean forward while straightening your back and pushing your buttocks back to stretch your left inner thigh. Stay in this position for a few seconds and then stand back up straight with your feet together. Perform the same movement by doing a lunge to the left.
Step 4. Rest your feet on the wall
Lie on the floor with your buttocks close to the wall and rest your feet on the wall perpendicular to the floor. Spread your legs apart as far as they are comfortable. Gravity will pull the leg down so that the inner thigh is stretched little by little. Hold this position for 10-15 breaths and then return to the starting position.
Method 2 of 3: Doing Yoga Postures
Step 1. Do the frog posture
Kneel on the floor and place your elbows on the floor under your shoulders. Spread your knees out to the sides as far as possible, but don't hurt them so you don't hurt yourself. Make sure you feel your inner thigh muscles stretched, not painful. Stay in a position that is comfortable enough for you to be able to stretch for a long time.
Step 2. Perform a triangular posture while lowering your body to the floor
Stand straight and spread your feet apart so that your feet and the floor form an equilateral triangle. Lean forward while straightening your back and place your palms on the floor. While keeping your back straight, lower your head to the floor as slowly as you can so that your body is perpendicular to the floor. Slowly slide the soles of the feet away from each other while resting on the palms of the hands.
- Use your toes to support your body, instead of resting on your heels.
- In yoga, this posture is called prasarita padottanasana. This exercise is useful for stretching the inner thigh, hip, and hamstring muscles.
Step 3. Do the groin stretch while lying down
This exercise is basically the same as the butterfly posture, but is done lying on your back on the floor, instead of sitting up straight. After you lie on your back on the floor, place your feet flat on the floor. Bring your heels close to your buttocks and spread your knees apart while holding your feet together. With the help of your hands, press your knees down as close to the floor as you can. This relaxing posture is beneficial for flexing the inner thighs.
Method 3 of 3: Prepare Before Practicing
Step 1. Wear comfortable shirts and shorts/long pants for exercise
Choose clothes that allow you to move freely. Muscles can't be stretched if you're wearing jeans or other stiff material. When you want to practice, wear clothes that do not restrict body and leg movement. You can wear underwear if you're practicing alone.
Step 2. Put on non-slip shoes or remove socks
You can slip and sprain if you wear socks while practicing stretching, especially when standing with your feet apart or staying in a certain position. Take off your socks and make sure the soles of your feet don't move when you stand up.
Step 3. Create a practice schedule
Don't expect muscles to become flexible in a short time. Set aside time to practice 15-20 minutes each day doing the movements and postures described in this article.
Step 4. Don't stretch your muscles right away when you wake up in the morning
Practicing stretching muscles without an adequate warm-up can make the problem worse, especially if you have a lower back injury. After getting up in the morning, delay practicing for at least 1 hour.
Tips
- Overstretching the muscles is at risk of triggering cramps. Stretch as much as you can and don't push yourself.
- Muscles don't become flexible if you practice stretching only once. Remember, muscles take more than a day so experiencing stiffness and muscle flexing takes more than a day. Practice consistently.
- Hold for a maximum of 1 minute while stretching the muscles because the benefits are the same even if you last longer.
- Muscles stay flexible and easy to move if you do some light stretching after a workout. Muscle stretching needs to be done before and after exercise so that the body is not stiff.
- Get in the habit of doing warm-up exercises before stretching your muscles to prevent injury.
- Don't stretch until you fall asleep because your muscles will be sore when you wake up!
- Join a yoga class. If you don't like practicing alone or don't like practicing, start by sticking to a consistent schedule by joining a yoga class to practice with other people.
Warning
- Do not stretch the inner thigh muscles if there is a chance of slipping. Stretching your legs too wide or too fast can trigger a groin injury.
- Stiffness of the groin muscles is sometimes an early indication of a problem with the hip. Consult a doctor if the groin area experiences chronic pain or discomfort.
