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Flexibility Training - Groin

(hold all stretches for 10 seconds)
 

 

Thigh Adductors

Thigh Adductors

With feet together, lower knees to floor until stretch is felt.

Sitting straight or with back against wall, gently push knees to floor until stretch is felt.
   

Thigh Adductors

Thigh Adductors

Grasping feet with hands and bending from hips, gently pull forward until stretch is felt.
   

With legs apart, slide hands forward until stretch is felt.

Thigh Adductors

Thigh Adductors

Erect on sit bones, hands on full roller, bend one leg across in front, move other straight to side.  Roll arms, leaning trunk forward.  Feel stretch in inner thighs.
   

With elbows inside knees and thumbs inside feet, gently push knees outward until stretch is felt.
   

Thigh Adductors

Thigh Adductors

Lie with buttocks 3-5 inches from wall.  If too close, you might feel tightness in low back.  Place soles of feet together, resting them against the wall.  Lower knees gently out to sides until a stretch is felt.

Lie with buttocks 3-5 inches from wall.  Place soles of feet together, resting them against the wall.  Lower knees out to sides and gently push down on inside of thighs, increasing the stretch.

Thigh Adductors

Thigh Adductors

Place soles of feet together.  Hold feet with one hand while that arm holds down leg on same side.  Other hand on other leg below knee, gently push downward for isolation stretch to that side of groin.
   

Spread legs as wide as possible.  Reach one arm across body.  Raise other arm over head.  Reaching across head, extend torso and arm toward leg.  Repeat on other side.

Thigh Adductors

Thigh Adductors

Sit on floor and bend one leg, placing outside on floor.  Position other leg with foot flat on floor and heel against other shin.  Bend torso forward.
   

Stand with one foot on stool or chair.  Bend over, reaching toward floor.
   
 
 

 

 
 

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