Stretches for the Adductor Lying Down

Stretching your adductors can prevent stiffness in your groin.

Stretching your adductors can prevent stiffness in your groin.

Sitting for a long period of time in a classroom or at work can make your adductors -- or inner thighs -- feel weak and saggy. Stretching from a lying down position places less pressure upon your lower back and hips while alleviating tension in your adductors. Add these exercises to your regular workout to keep your inner thighs and other muscles in your legs and hip to stay firm.

Supine Frog Stretch

The supine frog stretch works on your adductors without placing stress upon your lower back and hip joints. Lie on the floor on your back and put the soles of your feet together. Put your arms out to your sides and hold this position for five to six deep breaths. With each exhalation, bring your heels closer to your groin to increase the stretch.

Active Stretching

Active stretching involves moving your hip and knee joints repetitively, making your muscles and tissues more elastic like a rubber band, which helps you move better without pain. Lie on the floor on your back with your feet together. Bring your right knee to your ribs and grab the back of your knee with both hands. Carefully extend your right leg as much as you can and bring it out to your right side to stretch your right adductor. Hold this stretch for one deep breath and flex your leg. Repeat the stretch six to 10 more times on each leg.

Wall Adductor Stretch

If you have a hard time keeping your leg up in the active stretch, use a wall for support will help you achieve the same results as the previous exercise. Lie on the floor on your back with your buttocks and the back of your legs against a wall with your feet together. Exhale slowly as you spread your legs as wide as you can until you feel a stretch in your groin and adductors. Hold the stretch for three deep breaths. Inhale as you bring your feet together.

Foam Rolling

Using a foam roller can get rid most of your trigger points that can cause pain and stiffness in your adductors. By placing pressure upon these sensitive areas, you decrease the neural stimulation to the muscles and enhance relaxation. Lie on the floor on your stomach and put your right inner thigh on top of the foam roller near your groin. Put your forearms and hands on the floor for support. Breathe deeply and slowly as you roll on top of the roller toward your knee. When you find a tender spot, hold and rub gently on the area until the pain is almost gone. Then keep rolling along the adductors for one to two minutes. Never hold your breath. This will cause tension in your body which can make your muscles tighter.


Never stretch beyond what your body can allow. Stretch too quickly and too much can cause a stretch reflex, which is an involuntary contraction of your muscles to prevent your joint and muscle from tearing. This can cause your adductors to get tighter and even more sensitive to pressure and touch, says fitness expert Ann Frederick, coauthor of "Stretch to Win."


About the Author

Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.

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