\u00a9 2021 wikiHow, Inc. All rights reserved. Last medically reviewed on August 20, 2019, Muscles in your legs can get tight after exercising or playing sports. Put some ankle weights on and stand up straight. Exercises like these will help keep them strong and stable. The inner thigh is most often associated with the groin muscles, but the … There are 11 references cited in this article, which can be found at the bottom of the page. To stretch out your quadriceps, pull up on your foot. wikiHow's. Talk to your doctor if you have any concerns about stretching, especially if you have an injury or medical condition. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. To stay safe while stretching, keep these tips in mind: You should also see a doctor if you experience intense pain that gets worse when you walk or sit, or that makes it hard to move your legs. The opposing muscle group (abductors) is contracted, allowing the adductors to relax. Stand with your feet shoulder-width apart. Stop stretching if you feel any pain. The purpose of the adductors is to move your legs toward, or across the mid-line, of your body. Laura Campedelli, PT, DPT on March 21, 2020 Building key muscle groups like your neglected adductors (inner thighs) is one of the most effective ways to fend off back pain. Try to move your feet closer to your buttocks with each stretch. Performing the simple toe grab inner thigh stretch will help to relieve the tension build up within the muscle region. On how to lose thigh fat using the Natarajasana, this yoga tones and stretches all muscles in your leg past your pelvis to your feet. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. For the lover of dancing, this could be the best stretch that you can try. Bend your knees and move your soles inward so that they’re touching. References. • Step one of the legs out until you feel the pull in the groin area. This inner thigh exercise will help you strengthen your inner thigh muscles and improve your stability and balance. Lift your right leg off the ground, and keep your weight on the heel of your left foot. Every time you walk, turn, or bend, these muscles play a key role in keeping you balanced, stable, and moving safely. We’ll show you ways to loosen up tight hamstrings, plus provide tips for preventing hamstring tightness and improving flexibility. Ice Compression. Keep your back straight while you do this stretch. Stretching Inner Thigh. Level up your tech skills and stay ahead of the curve. Causes of Inner Thigh Pain. Before you stretch and loosen your adductors, warm up your legs. Breathe deeply and hold this position for 15 to 30 seconds. Stretching out your quads is also a great way to help prevent cramps in your legs. Repeat 3 times. This stretch targets the muscles in your inner thighs, hips, and lower back. Hold the stretch for several seconds, then repeat it on the other side. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Adductors are eased gradually into the stretch. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. It’s like an inner-thigh version of the iliotibial band, or IT band, a tract of tissue – but not a muscle – covering the majority of the outer thigh, from the hip to the knee. We use cookies to make wikiHow great. After resting your adductors for a few days, begin gentle inner thigh stretches. As with the left leg, pull up on the foot to stretch your quads. In this article, we’ll take a closer look at why it’s important to pay attention to these muscles when you stretch. When you switch, kneel with your left leg and place your right leg in front of you. The muscles along the insides of your thighs are known as adductors. And if you want examples of effective, easy stretches, we have those, too. Sit on the floor, or if need be your bed. Step 1 Stand with chair support.Bring feet apart as far as comfortable. Healthline Media does not provide medical advice, diagnosis, or treatment. Start with your feet together, then step to the left with your left foot. It targets your inner thighs, hips, and glutes. take a big step outward so your feet are about 4 feet apart with your toes pointed forward. All rights reserved. Fitness experts recommend doing dynamic stretches before you start exercising. You’ll feel slight pressure on your groin muscles. Move your knees down toward the floor so that you feel your groin muscles stretching. The biggest muscle in the body (Gluteus maximus) i.e. Try a curtsey lunge to strengthen and stretch the outer thigh… Sit on the floor with your knees bent out to your sides and the soles of your feet flat against each other. Thanks to all authors for creating a page that has been read 48,196 times. Step to the left again with your left foot, and bring your right foot to join your left foot. Inner Thigh. Learn about the most crucial muscle areas for runners, along with stretches to keep them healthy. Keep your knees locked throughout this stretch. They go from the back of your knee up to your hips. Keep the other leg bent upwards, making sure that the sole of the bent leg is in direct contact with the inner thigh of the straight leg – it is less complicated than it sounds, trust us. Starting slowly, swing your right leg like a pendulum from side to side. Your inner thigh muscles, or adductors, help you with your stabilization as you walk, step up a set of stairs, run, and when you walk on unstable surfaces such as ice and the beach. Besides helping you move safely, your adductors are also crucial to stabilizing your hips, knees, low back, and core. These are stretches that you hold in place for a period of time, without any movement. Not only does this stretch out the muscles of your upper thighs area, it also stretches your lower back and opens up your hips. You can adjust the amount that your inner thighs stretch by bringing your knees closer to or farther from your torso. They’re made up of five different muscles. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Straight Bent Leg Stretch. Before you start exercising, or if your groin muscles feel tight, spend about five minutes doing dynamic stretches. Poor hip stability from weak or tight adductors can lead to low back pain or make it worse. This stretch can be potentially painful for people with injured or weak knees. While you’re holding the stretch, push your hips forwards to stretch the muscles even farther. Strengthen the inner thigh muscles, aka the medial thigh muscles and the hip adductors, to prevent and manage thigh injuries.. Try to continue for at least 2 to 3 minutes. The inner thigh muscles are called the adductors. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Although you can expect to have some discomfort, pain during stretching can indicate that you are further injuring your muscles. Starting with one foot, twist your ankle towards your other foot. Lean forward until you feel your left quad stretch. Side Lunge. A pulled muscle in the inner thigh can be deeply painful and prevent people from performing simple daily activities, let alone exercising. Stand with one leg in front of the other. An inner and outer hip + thigh workout to stretch, strengthen, and tone the entire core, including the pelvic floor. The most obvious way to release tension from your inner thigh muscles is to stretch, of course. Your hips are expanded and all the energy trapped in the legs are let lose. Increase your functional ability in standing, walking and stepping. • Then repeat the stretch again. Sports such as football and those require lateral (side) movements can often cause the adductor (inner thigh muscles) to be overstretched. Stretch your adductors as well as other inner quadriceps, hamstrings and hip rotator muscles that attach to your pelvis, as demonstrated by the Ohio State University Wexner Medical Center. Sit on the ground, and place the soles of your feet together in front of you. All tip submissions are carefully reviewed before being published, This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Stretching your adductors regularly can improve your flexibility and performance, and also prevent injury and stiffness. If you find this stretch uncomfortable, try placing a blanket or a thin pillow behind you on the wall. Cross your right foot in front of your left leg. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Place your hands on your feet as you pull your heels toward you. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Static stretches, on the other hand, are most beneficial when they’re done after a workout. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. 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