Gilmores Groin Strengthening Exercises
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Below are strengthening exercises used in the rehabilitation of Gilmore's Groin injury following surgery. Always seek professional advice before starting any rehabilitation program.
Strengthening the transversus and multifidus muscles
Kneel on all fours. Relax and allow the stomach to sag down. Very gently pull in your tummy so that your belly button moves closer to your spine. Do not contract too hard or other muscles will come into play. You should be able to hold this contraction whilst breathing or having a conversation. Begin by holding the contraction for 5 seconds, repeat 20 times. Perform the exercises twice a day. Gradually increase the duration of contraction up to 10 seconds. To increase the exercise still further, perform the static contractions in other positions such as sitting or standing.
Lie on your back with the knees bent. Slide your hands up your thighs to your knees, then hold for 5 seconds. Alternatively, you can place your hands on your temples. Repeat 6 times.
Single leg raise
In a sitting position, raise the straight leg a few inches off the floor. Hold for 5 seconds before slowly lowering the leg back down. Repeat 10 times. This exercise can be progressed by moving the leg out to the side.
Static groin contraction
The first place to start when strengthening the groin is with static contractions. Place a ball between the knees and squeeze inwards, hold for 5-10 seconds, rest and repeat. You should also do this with straight legs and the ball between the ankles to work the long adductors.
Hip adduction holds
Lay on your side, with your trunk straight, with the top leg rested on a chair as shown. Raise the lower leg off the floor, keeping the knee straight. Lift as high as you can, hold for 5 seconds and lower back to the floor.
Stand with a wide stance, one leg in front of the other. Bend the back knee down towards the floor and the front knee forwards over your foot. Keep your back upright throughout. Stop before the back knee touches the floor. Perform 5-10 reps. Progress to lunging forward holding a medicine ball in outstretched arms and then twist in alternate directions, right then left.
Lay on your back with a swiss ball between your bent knees. Spread your arms out on the floor for balance. Roll first to the left then to the right. Repeat 10 times (5 each side).