Top Treatments for a Pulled Groin – Groin Strain Exercises

by birtanpublished on August 28, 2020

in an acute groin strain it is recommended to place ice on the injured area when you can stretch pain free try the butterfly stretch you can intensify the stretch by pushing down the knees hold for 20 to 30 seconds and perform

Three to four sets be careful not to over stretch place a pillow between the knees and begin to squeeze hold for 5 seconds and work up to 30 repetitions make sure you are not pushing through sharp pains

you can stretch the groin in a more advanced way by placing a strap around your foot now pull your leg out to the side until you feel a stretch hold for 20 to 30 seconds and perform three to

Four sets like before be careful not to over stretch with the strap around your foot also stretch the hamstrings pull your leg straight up in front until you feel a stretch it is important to try and keep your leg as straight as

Possible now try the four away hip exercise to begin lay on the affected side now raise the leg up off the table and control it back down now lay on your stomach in this position lift the affected leg off

The table trying your best to maintain a straight leg rotate onto your unaffected side bend the bottom leg for stability now raise your top leg upwards the final position is laying on your back maintaining a straight leg raise your

Leg to the height of your other knee for each position work up to three sets of 10 repetitions if this becomes easy add an ankle weight for additional resistance

An advanced way to do this exercise is standing with a stretch band it is recommended to do this exercise on both legs place the bottom of the loop in the door and loop it around the injured legs ankle begin by moving your leg out to

The side while maintaining control now stand facing away from the door and move your leg away from the door it is important to maintain a straight leg now turn and with control allow the leg to move away from you now bring it back to

Your other leg the final position is facing the door move your leg behind you while maintaining a straight leg you can switch legs easily by performing this technique perform the same steps outlined before do not compensate by

Leaning forward it can cause you to lose balance and is wrong this is the correct way if you need to hold on to something a chair works well for stability be sure to place the chair in the positions shown for safety purposes never use a

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