7 Groin Strain Stretches & Exercises – Ask Doctor Jo

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The groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process. More groin strain stretches from Dr. Jo: https://www.youtube.com/watch?v=wiLfp6iM07s&index=23&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.

Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.

Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.

Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.

Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.

Related Videos:

Pulled Groin Pain Stretches:

Inner Thigh Strengthening Exercises:


Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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7 Groin Strain Stretches & Exercises:

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AskDoctorJo says:

Buy a worksheet with these Groin Strain Stretches & Exercises at: https://www.askdoctorjo.com/7-groin-strain-worksheet
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David Todora says:

Thank you Dr Jo. You have helped me the most. I am still in pain in the scrotum area.I went to a PA and he said I have no hernia. Just a bad Scrotum Sprain. Any suggestions? If Iโ€™m not getting better in about 3 more days. Thank you!

David Todora says:

Thanks Dr. It helps my man area sprain. God Bless. ๐Ÿ™

Watcher of YouTube says:

You are a godsend. I can sleep now!

Gayla Corsentino says:

Can you tell me where to get a headrest pillow like you use in your videos?

JT Piano says:

had a hard time playing hockey till i found your stretches, thank you sooooooo much

mafiososamgiancana says:

I have a pain near this groin area came after daily one hour walking first the pain started after 30 minutes while walking but it wasn't that bad and was gone later it started pain after 10 minutes of walk. Went to doctor he saw nothing in xray said i need to do MRI and i can't afford that very expensive here. Doc it's been a year now i can't walk or run the pain is still there and the pain starts when I start walking after 2 or 3 minutes and somtimes starts pain when even laying on bed when I move my legs :'( hope it's not somthing very bad.

Bishwajeet Singh says:

provided instant relief

Vaishali Kadam says:

how much time will it take to completely heal

Pamela Cogan says:

I did a lot of gardening last Friday for about 2 hours.I was bending down a lot and when I woke the following morning I had an achy groin on my right hand side.Does that sound like DOMS?

Gokul Shekar says:

Thank you soo very much Jo, already feel better after the first time itself

Andrew Webb says:

Thanks Dr Jo, I have minor injuries from the gym from time to time and your stretches are always MONEY. Thanks again!

Jacob Schultz says:

Omg thank you I was in so much pain.

Jayrian.2goated says:

What if u canโ€™t get ur knees up?

G H O S T - C H A N says:

I can't do any exercise when ever I try it hurt so much ๐Ÿ˜ž!

Matt Fosterp says:

How often are people doing these exercises, i have doing it in morning and evening?

Timmy N says:

Love all your videos. So helpful. Thank you ๐Ÿ™‚

msaleem durani says:

I'm driving my bike suddenly due to Speed breaker on the road i hurt my groin,,, please help

Neil Beech says:

thanks for your exercises

Neil Beech says:

thanks for the exercises

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