Side Lying Groin Stretch is a great exercise for strengthening and stretching the inner thigh muscles. It begins with lying on your side with your right knee bent in front of you to stabilize the torso. The head can be rested on the right hand or shoulder, and the left leg is lifted upward and held by the back of the knee or foot. The left knee is then pulled in towards the left shoulder, while the foot or knee is pressed down towards the floor. To increase the intensity of the stretch, the left leg can be straightened. This exercise should be repeated on both sides to ensure an even workout.
One way to incorporate the Side Lying Groin Stretch into your workout routine is to include it as a warm-up or cool-down exercise. You can perform this stretch before or after your main workout to help prepare your muscles for movement or to aid in their recovery.
Here's an example of how you can incorporate the Side Lying Groin Stretch into your workout:
1. Start your workout with a 5-10 minute warm-up, such as light jogging or jumping jacks, to increase your heart rate and warm up your muscles.
2. After the warm-up, find a comfortable space on the floor and lie on your right side.
3. Bend your right knee in front of you to stabilize your torso. Rest your head on your right hand or shoulder for support.
4. Lift your left leg upward and hold it by the back of the knee or the foot, depending on your flexibility. Choose the variation that feels challenging but not painful.
5. Pull your left knee in towards your left shoulder while simultaneously pressing your foot or knee down towards the floor. This will stretch your inner thigh muscles.
6. Hold the stretch for 20-30 seconds, feeling a gentle pull in your inner thigh.
7. If you want to intensify the stretch, you can straighten your left leg while maintaining the pull towards your shoulder.
8. Release the stretch and switch sides, repeating the same steps on your left side.
9. After completing the stretch on both sides, continue with your