Stretching - Gilmore's Groin
Example stretching exercises for Gilmore's groin . This is for information purposes only. We recommend seeking professional advice before undertaking any rehabilitation programme.
Stretching for Gilmore's groin should aim to maintain or improve the flexibility at the hip joint as a whole. Therefore it is important to stretch not only the groin muscles, but also the hip flexors, hamstrings and glutes.
Standing groin stretch
- Stand with a wide stance
- Bend the knee of the leg you are not stretching and lean towards that side
- You should feel a stretch on the inside of the straight leg.
- Hold for 20-30 seconds and repeat 2-3 times.
- This exercise stretches the long adductor muscles
Short adductor stretch
- Sit on the floor and place the soles of your feet together
- Place your elbows on your knees and apply a downward pressure until you feel a stretch on the inner groin.
- Hold for 20-30 seconds and repeat 2-3 times.
Hip flexor stretch
- Place one knee on the floor and the other foot flat on the floor in front of you.
- Push your hips forwards, keeping your back upright, until you feel a stretch at the front of the hip.
- Hold for 20-30 seconds and repeat 2-3 times.
Hamstring stretch
- Sit on the floor with the back upright.
- Lean forwards from the hips until you feel a stretch in the hamstrings at the back of the thigh.
- Hold for 20-30 seconds, and repeat 2-3 times.
Gluteal stretch
- Lay on the floor on your back
- Bring your knee up towards your chest
- Pull the knee in towards you and across your body, towards the opposite shoulder.
- You should feel a stretch in the buttock.
- Hold for 20-30 seconds and repeat 2-3 times.
