Shop
Adductor Exercises
Body Part:
Groin & Hips
Equipment:
Osteopressure Tool (Spherical Handle)
Level:
Beginner
Score Against Groin Pain with These 10-Minute Adductor Exercises
If you’re a sucker for soccer, fanatical about football, or live for long-distance running, you’re probably no stranger to groin pain. Repetitive actions like jumping, kicking, and running can strain the muscles, tendons, and ligaments in your groin area. The result is pain inside your upper thigh (your adductors), along your hip flexors, and around your pelvis. Pain may develop slowly over time, or it might appear immediately if you’ve injured yourself.
But groin pain isn’t only for enthusiastic athletes — it can happen to anyone. If you are experiencing groin pain, especially when you close your legs, lift your knees, or climb stars, our adductor exercises can help.
We’ve developed an easy-to-follow 10-minute routine that targets your inner thighs, hip flexors, and groin muscles. Our adductor exercises can also reduce inflammation of the pubic joint. All you need is our osteopressure tool with the spherical handle. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our adductor exercises.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
2 Part Hip Flexor Stretch
Warm-Up
- Get on your hands and knees with your hands slightly wider than shoulder-width apart.
- Straighten your lower back by rolling your pelvis forward.
- Maintaining a straight back, lower your pelvis as close to the floor as you can.
- You’ll feel a stretch in your hip flexors and groin area.
- Hold for about 1 minute.
Part 1
- Bring your left foot to your right knee.
- Tilt your hips to the right slightly until you feel a stretch along your hip flexor.
- Pull your foot away from your knee until you feel a stretch in your adductor (the inside of your thigh).
- Intensify the stretch by lowering your pelvis to the floor, locking your arms, and pulling your shoulders down.
- Hold for about 2 minutes.
Ready for a challenge? Lift yourself higher by balancing on top of your fists or putting a book under each hand.
Part 2
- Slide your left knee up until your thigh is horizontal and pull your pelvis up.
- Press both knees into the floor and tilt your pelvis to the right.
- You should feel a stretch in your groin and along your thighs.
- Increase the intensity of the stretch by pressing your knees forcefully into the floor, tilting your pelvis further to the right, and bringing your groin closer to the floor.
- Tense up for about ten seconds and release. Repeat for about 2 minutes.
- Straighten your left leg, bring your right foot to your left knee and repeat on the other side.
pelvic osteopressure exercise
For this exercise, you’ll need the osteopressure tool with the spherical handle with the soft flat attachment.
- Lie on your back.
- Walk your fingers down from your belly button until you find your pubic bone.
- Press the osteopressure tool with the spherical handle into the right edge of your pubic bone at a 45° angle.
- Apply pressure until you reach between 8 and 9 on your personal pain scale. Hold for about 1 minute.
- Repeat on the other side.
- Finish.
field Groin Pain
Perform our adductor exercises 6 days a week for a 3 week sprint. When your groin pain subsides, you can stop exercising. If it persists, continue until the pain is alleviated.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Did this contribution help you?
Then we would be happy if you shared it with your friends: