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Exercises for Pulled Groin Muscles

A groin muscle pull – also known as a strain or over-stretch – can be one of the more painful and debilitating muscle injuries you can sustain. You're constantly using your groin muscles to walk, change directions, sit, stand and perform many other movements. Certain strengthening and stretching exercises can help you recover from a groin muscle pull and get back to the action.

Ball Contractions

Contraction muscles help strengthen the groin muscles without stretching them, which can help in the rehabilitation process. Find an exercise ball or a sports ball you can squeeze with your legs. Lie on the floor on your back in the classic situp position, with your feet flat on the floor and your legs bent at the knees. Place the exercise ball between your knees. Slowly squeeze the ball as much as you can and hold for five to 10 seconds. Repeat 10 times as part of your groin muscle rehab exercises.

  • Contraction muscles help strengthen the groin muscles without stretching them, which can help in the rehabilitation process.
  • Place the exercise ball between your knees.

Side-Lying Hip Adduction

Stretches to Help Popliteus Tendinitis

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This is another exercise that contracts your adductor muscles without stretching them out. Lie on your side with your legs extended. Put your arm closest to the floor under your head for support and to keep your spine straight. Move your top leg so your top foot is now resting behind your bottom foot. Take a deep breath and slowly lift your front leg off the floor as far as you can. You should feel a stretch on the inside of your front leg. Hold this move for 10 to 15 seconds, then lower your leg to the floor. Repeat two or three times.

  • This is another exercise that contracts your adductor muscles without stretching them out.

Straight-Leg Raise Across

To do the straight-leg raise across, sit on the floor or on the edge of a bed or couch with both legs extended in front of you or hanging over the edge of the couch or bed. Slowly lift your injured leg and extend it in front of you with your toes pointed. Move your leg out to the side, keeping it straight. Extend your leg as much as you can, then hold for five seconds. Move your leg back to the starting position for one repetition. Do 10 to 15 repetitions with your injured leg, then rest.

  • To do the straight-leg raise across, sit on the floor or on the edge of a bed or couch with both legs extended in front of you or hanging over the edge of the couch or bed.
  • Slowly lift your injured leg and extend it in front of you with your toes pointed.

Resistance Band Adduction

Exercises to Increase Hip Size

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Using a resistance band is an easy and effective way to work out your adductor muscles. Attach one end of a resistance band to the leg of a table or another low, sturdy object. Tie the other end to the ankle of your injured leg. Stand next to the table with your feet shoulder-width apart and your hands on your hips. Lift your injured leg off the floor slightly, and keeping your leg straight, move your foot away from the base the band is attached to. Your leg should move in front of your other leg slightly. Do 10 to 15 repetitions, then rest and repeat two or three more times.

  • Using a resistance band is an easy and effective way to work out your adductor muscles.
  • Lift your injured leg off the floor slightly, and keeping your leg straight, move your foot away from the base the band is attached to.
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