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The Best Stretches for a Sports Hernia

A sports hernia is caused by the weakening of the muscles or tendon in the lower abdominal wall. When these weakened muscles are overexerted or overused, a muscle tear occurs inside the groin and in the oblique abdominal muscles. Sport hernia rehabilitation programs focus on stretching the lower abdominal muscles as well as muscles in the lower extremities. These stretches target the hamstrings, quadriceps, hip abductors and lumbar spine.

Side Bends

A side bend is a gentle stretch. Stand up straight with both arms at your side and feet at shoulder width. Lift your left arm straight up above your head and bend to right side of your body. Hold this position for 30 seconds and return your arm and torso to the starting position. Repeat this exercise with your right arm and bend towards your left side. Repeat this exercise four times.

  • A side bend is a gentle stretch.
  • Repeat this exercise with your right arm and bend towards your left side.

Hip Extension

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Hip extension is another stretch that is good to do during the first two weeks of a sports hernia. Lie down on your stomach and lift one leg 6 to 8 inches off the floor. Ensure that your leg is as straight as possible and hold this position for 30 seconds. Return your leg to the ground and raise your other leg, ensuring that is straight and at least 6 inches off the ground. Repeat this exercise four times.

  • Hip extension is another stretch that is good to do during the first two weeks of a sports hernia.
  • Return your leg to the ground and raise your other leg, ensuring that is straight and at least 6 inches off the ground.

Sitting Groin Stretch

The sitting groin stretch can be used for a tear inside the groin. Sit down and grab the soles of your feet with both hands. Bring your feet together and pull the heels of your feet towards your body. Gently bring your upper body towards the ground until you a feel a stretch in your groin area. Hold this stretch for 15 to 30 seconds and repeat four to five times daily.

  • The sitting groin stretch can be used for a tear inside the groin.
  • Gently bring your upper body towards the ground until you a feel a stretch in your groin area.

Lunge Stretch

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A lunge stretch is also good for a tear inside the groin. Kneel down on your left knee and turn your left knee inside. Bend your right knee to an 90-degree angle and place both hands on the floor between both knees. Extend your hips downwards to the floor to stretch your right groin. Hold this stretch for 15 to 30 seconds. Alternate and repeat four to five times daily.

  • A lunge stretch is also good for a tear inside the groin.
  • Extend your hips downwards to the floor to stretch your right groin.
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