Rehabilitating a pulled muscle might prevent you from sticking to your daily workouts, but it is necessary to avoid worsening your injury. Consult your doctor or physical therapist to develop a thorough treatment plan and to determine if it's safe to engage in stretches at home. Follow these recommendations and when appropriate, engage in inner-thigh stretches to aid in your recovery.
The goal of stretching is to apply tension to your muscles to improve flexibility, range of motion and reduce your risk for injuries in the future. When you move into a stretch, push yourself only until you feel slight discomfort or tension. If you feel any pain, stop immediately and discontinue activity until the pain subsides. When you get into the proper position for a stretch, hold it for 15 to 25 seconds and slowly come out of the position. Breathe slowly and deeply to increase oxygen flow into your muscles.
Your inner thighs are known as the adductor muscles. According to the American Academy of Orthopaedic Surgeons, these muscles are ranked as being one of the strongest in the thigh, along with the quadriceps and hamstrings muscles on the front and back of the thigh. Anytime you move your legs from an open to closed position, you are using your adductors.
Seated Straddle Stretch
This stretch primarily targets the quadriceps and adductor muscles but also engages the hamstrings for a thorough stretch to your whole thigh. Sit on the floor with your legs spread apart wide, but still comfortable. Keep your stomach muscles engaged by tightening your abs while also keeping your spine in a straight line. Inhale deeply and then as you exhale, bend at the waist and reach as far forward as you can until you feel a stretch. Place your hands on the ground, continue breathing and hold the stretch for up to 25 seconds. Slowly relax to the starting position.
Seated Butterfly Stretch
The seated butterfly stretch isolates and stretches just your adductor muscles. Sit on the floor with your back straight and your abdominal muscles tightened. Place the soles of your feet together and bend your knees to make a diamond shape with your legs. The outside of your ankles should be touching the ground. The closer your heels are to your body, the easier the exercise will be. Place your hands on your feet and your elbows on your knees. Lean forward and use your arms to press your legs down until you feel slight tension, hold for up to 30 seconds and relax.
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