You use the muscles in your inner thigh and groin area more often than you might think. Every time you walk, turn, or bend, these muscles play a key role in keeping you balanced, stable, and moving safely.
The inner thigh muscles are called the adductors. They're made up of five different muscles. These muscles are attached to your pelvic (hip) bone and femur, or upper leg bone.
Besides helping you move safely, your adductors are also crucial to stabilizing your hips, knees, low back, and core.
In this article, we'll take a closer look at why it's important to pay attention to these muscles when you stretch. And if you want examples of effective, easy stretches, we have those, too.
According to the American Council on Exercise, including inner thigh stretches in your workout routine or when your muscles feel tight may help:
Researchers agree that a combination of dynamic and static stretching is most useful for improving flexibility, boosting athletic performance, and preventing injury.
Fitness experts recommend doing dynamic stretches before you start exercising. A dynamic stretch is a type of targeted warm-up. It prepares your body for exercise by mimicking the motion of your planned activity.
Dynamic stretches also help increase your body temperature and blood flow, and get your muscles ready to work. This can help prevent injuries, like a muscle strain or tear.
Static stretches, on the other hand, are most beneficial when they're done after a workout. These are stretches that you hold in place for a period of time, without any movement. They allow your muscles to relax and loosen up while increasing flexibility and range of motion.
Research has shown that static stretches tend to be less effective if they're done without a warm-up, or dynamic stretching.
Before you start exercising, or if your groin muscles feel tight, spend about five minutes doing dynamic stretches. These stretches can help warm up your muscles and get them ready to move safely.
This simple dynamic stretch involves standing in one spot while you swing your legs as part of a warm-up. It targets your inner thighs, hips, and glutes.
If you enjoy dancing, this move should come naturally as it's similar to the 'grapevine' dance move.
The following inner thigh stretches can be done at the end of your workout to boost flexibility and range of motion, and to help your muscles relax after working out.
This stretch targets the muscles in your inner thighs, hips, and lower back.
This relaxing stretch can help relieve muscle tension in your hips and groin. It's an especially good stretch if you spend most of your day sitting.
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.
Your inner thigh muscles, also known as the adductors, play an important role in keeping you balanced, stable, and moving safely. They're also crucial to stabilizing your hips, knees, low back, and core.
The best way to keep these muscles relaxed and flexible is by including dynamic stretches in your warm-up and static stretches in your cooldown routine. Stretching your adductors regularly can improve your flexibility and performance, and also prevent injury and stiffness.
Talk to your doctor if you have any concerns about stretching, especially if you have an injury or medical condition.