In this video, I'm going to show you how to relieve groin
muscle pain in 30 seconds. Stay tuned!
Hey, everyone. Dr. Rowe coming to you from SpineCare in Saint
Joseph, Michigan. In this video, I want to show multiple
groin pain relief exercises that are geared towards getting
quick pain relief. Even in as little as 30 seconds. All of
these exercises hit the pelvic and groin areas just a little
bit differently. They're going to focus on different muscles.
So, make sure to go through all of them. Take what is most
effective for you. As a bonus, all of these exercises can be
done at home. Do not require any special equipment. So,
let's get started and fix that growing pain right now. Here is
a great groin exercise that you can do in bed or on the floor.
I really like this one because it puts a lot of dynamic motion
into the pelvis, hips, and groin to help stretch and
strengthen things in such a little amount of time. Let's
start off on our back just like this. I'm going to bend the
knees, keep my feet flat. Let's straighten one leg out at the
knee like this. During this exercise, we want to keep this
knee as straight as possible. You'll get better results. Take
your hand put them on the back of the leg right over the
hamstring and then pull the leg up towards the ceiling. The
goal is to have this leg pretty much straight up towards the
ceiling. If you're not able to get up there, go as far as
you're able to go. From here, we're going to feel a very good
stretch into the back of the leg, the hamstring going up
into the knee. You can hold this for a couple of seconds if
you feel good. If it does feel good. From here, we want to
take this straight leg 45 degrees away from the body.
So, I'm going to just lower it towards my side very very
slowly. It should take you about five seconds. When you do
this, focus on feeling it inside the leg right here over
those adductor muscles. You should feel a lot of things
firing into the groin and on the inside of the leg. Go down
as far as you feel comfortable. From here, we're just going to
kind of swing the leg forward like this and then repeat. On
the next repetition, try to drive the leg back even
further. Activate those hamstrings and those muscles
and then again, slowly go down. You want to do this very, very
slowly for about 10 to 15 complete repetitions,
challenging yourself with each repetition to go a little bit
further with it and when you're done on one side, always switch
to the other to keep them both in balance. Here's a great
groin pain relief exercise known as a half-kneel rock
back. We can do this one on the floor starting off on all fours
just like this. Make sure to put a pillow or towel
underneath your knees too for extra comfort. The first
movement is going to be very easy. I'm just going to
straighten one leg, place the leg roughly 45 degrees away
from the body. So, straight out. During this exercise, keep
the knees straight as possible. You'll get better results and
try to keep the foot planted firmly on the floor. Just slide
the foot away from the body as much as you can. The more that
you slide the foot away, the more intense the stretch is
going to be felt inside the leg into the pelvis into the groin.
Really focus on that. Once you feel a great stretch, this is
how we're going to take it to the next level. We're going to
rock the whole body backwards. Kinda like taking my butt down
towards my and this becomes a very deep stretch. So again,
only to your comfort level. Once we get that great stretch,
let's hold this for 15 to 20 seconds From there, just rock
back, take a breather. On the next repetition, try to slide
your foot away just a little bit more and rock your body
into it to get that better stretch. You want to do this
for 3 to 5 repetitions and when you're done on one side, always
switch to the other to keep them both in balance. Here's a
groin pain relief exercise that I really because it puts a lot
of dynamic motion into the hips, the pelvis, into the
groin to help really identify movements and help target tight
achy muscles just a little bit easier. It's called a groin
slider. We are going to use something that's going to help
take friction out of this movement. So, if you have
carpeted floors, you can use a piece of cardboard, a paper
plate. I'm going to be using a furniture mover. If you have
hardwood floors, just throw a towel underneath your foot. So,
I'm gonna start with very good upright posture. My hands go on
my hips like this. Whatever leg has the slider underneath it,
we're going to keep that knee bent and take it out 45 degrees
away from the body. So, straight out from the body. The
other leg's knee can go slightly bent. When you do
this, the more that you slide the foot out, the more intense
the stretch is going to be felt inside the inner part of the
leg into the groin into the pelvis. So, really focus on
that. And if you do have difficulty while doing this
exercise, you can have a chair right here or do it next to a
door or a wall but go towards a very good stretch. Hold that
for about five seconds. And then slowly come back just like this
and then you're just going to repeat. On the next repetition,
go out just a little bit further with it. Challenge
those muscles but you want to do this nice and slow for about
10 complete repetitions. How we can take this one to the next
level is to incorporate kind of an arc motion into it. So, I'm
going to, instead of going straight out with it, I'm going
to take it slightly back like this and then do the same
thing. You'll notice that the muscles into the groin get hit
just a little bit differently. So, I do that and then I just
go at a little bit of a an angle from there until the
point where I'm going all the way towards the front so a
complete arc going from the back all the way towards the
front make note of any movement that just feels very, very tight
and achy maybe it's hitting that groin area just a little
bit better you want to throw more repetitions in at that
point but do that find the spots that needed the most and
when you're done on one side always switch to the other to
keep them both in balance so this exercise is known as a
side lunge growing stretch and I'm gonna start off on my knees
so make sure to put a pillow or towel underneath it for extra
comfort. The other knee is also going to go bend at 90 degrees.
The foot is going to be flat on the floor. The goal with this
exercise is to take the forward bent knee right here and swing
it off to our side. Almost like 45° out to the point where it
is in line with our ear. So, I'm just going to take my foot
and slowly inch this knee outwards as much as I can. The
more that we swing this knee out, the more intense the
stretch is going to be felt into the groin into the pelvis.
So go out as far as you feel comfortable. If you're not able
to go all the way out, just go as far as you feel comfortable.
With each repetition, you'll notice that you have a little
bit more flexibility. So, right here is about as much as I I'm
able to go out and I really feel it into the groin into the
pelvis. This is how we're going to take it to the next level.
I'm gonna put my hands on my hips, and then in a straight
line with my knee, I'm going to lunge my body towards the side
and this really intensifies that stretch into the groin.
So, only go to your comfort level. Once we hit a very deep
but comfortable stretch, let's hold this for 10 to 15 seconds.
From there, you're just going to relax, take a breather. On
the next repetition, you're going to notice you have a little
bit more flexibility to take that knee out. So, challenge
yourself to get that initial stretch a little bit more each
time and then lunge into it. You want to do this for 3-5
complete repetitions and when you're done on one side, always
switch to the other to keep them both in balance. So, here
is a really easy growing pain relief exercise that you can do
next to a wall. What I'm going to do is start off with my back
flat against the wall to help support it. That way, we have
everything relaxed and we can really target and isolate the
pelvic muscles and also into the groin. My feet are going to
go together and I'm just going to slide my heels back towards
me as much as I can. This will cause an initial stretch to
happen into the pelvis, into the groin. From there, I'm
going to go into a prayer-like position. So, my hands go
together just like this and I'm going to place my elbows on the
inside of the knees just like this. The Goal is to lower the
hands down which will cause our elbows to press into the knees
weighing them down towards the floor. The more that the knees
go down, the more intense the stretch is going to get. So,
let's start off right at the knees and do this. Only go to a
comfortable stretch. You want to hold this for about 20
seconds. From there, you're going to relax. On the next
repetition, lower the elbows down on the legs just a little
bit more. That will cause this to become a more intense
stretch. We want to do this for 3 to 5 repetitions and always
challenge yourself to get a better stretch in there. If you want to
take this one to the next level, we can incorporate a
little bit more of a squat position into it. So, I'm going
to go up onto my toes just like this into a squatting position.
My hands are going to go into that prayer position again. My
elbows go right into the knees. My weight is going to be right
on my toes because we're going to shift the weight back and
forth to make this a dynamic movement. So, let's press into
the knees as much as we can to get that initial stretch into
the groin but this time around, I'm going to lean my body a
little bit towards my right. When you do this, you're going
to feel the muscles get hit just a little bit differently.
Even more so on the right side. So again, go to your comfort
level, try to get a very deep stretch and hold this for about
20 seconds. From there, just go all the way towards the left as
much as you feel comfortable and repeat. From there, you can
go side to side. Target any spots like let's say on my left
side, it just feels more tight and achy, a little bit more
weak. I just wanna focus on that and throw more repetitions
in but explore it, target the spots that you feel needed the
most and I hope this gives very quick growing pain relief. If
the exercises helped and gave you relief, please support
the channel by giving this video a like and maybe
subscribing too. If you have any comments or questions,
please leave them below. I'll get back to you as soon as I
can. Thank you so much for watching!