5 best adductor stretches to ease hip and groin tightness

Groin and hip tightness can show up in all sorts of ways. You might notice a tugging sensation around your groin when you stand up, stiffness after a long walk, or discomfort when you try to cross your legs. Your adductors‌ — ‌the muscles that start at your hips and run along your inner thighs‌ — ‌quietly support many of your day-to-day movements.

Your adductors can become overly tight at times, affecting your balance and comfort while performing everyday activities. Often, at-home or simple treatments can help ‌ease muscle tightness. Targeted stretches that gently open up the groin can help release this tension and support flexible, comfortable hips. 

Learn about how to improve your flexibility and comfort in your hips and groin with these adductor stretches recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

5 adductor stretches for improved flexibility

When your groin and hip muscles feel tight, you might be hesitant to move — especially if you’re dealing with an injury like adductor tendinopathy. It’s common to think that resting or avoiding activity is the best way to help your body heal. At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but skipping movement altogether until you feel better is not recommended. In fact, gentle, therapeutic movements can help break up tightness and stiffness in both your hip and groin and improve your comfort when walking, doing chores, and working out. Release tension with these hip-opening moves.

“This is my top choice if you feel unsteady standing or prefer to stretch while sitting,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health. This stretch helps you gently loosen tight inner thigh muscles and build flexibility, especially if you’re new to stretching, or want to try something easy on your hips.

How to do it:

• Start by sitting in a chair with your feet flat on the floor.

• Reach one leg straight out to the side with your foot resting on the floor. 

• Scoot toward that side of the chair as needed. Your knees should be straight with your toes pointing forward. 

• Hold the stretch and then return to the starting position. 

• PT tip: “Choose a sturdy chair and make sure it isn’t going to move on the floor as you move your leg,” Dr. Fortney says.

If you’re comfortable with the seated adductor stretch and want a bit more of a challenge, the standing groin stretch is a great next step. “This move helps open up your inner thighs while also engaging your core muscles and challenging your balance,” Dr. Fortney says.

How to do it: 

• Stand with your feet wider than hip-distance apart. 

• Shift your weight to one leg and bend slightly into that knee as you keep your other leg straight. 

• Reach your inner thigh on your straight leg down toward the floor to stretch your groin. 

• Return to the starting position. 

• PT tip: “Stand by a counter or chair for extra balance support,” Dr. Fortney says.

This movement helps relax your inner thigh and pelvic floor muscles, while also supporting hip mobility. Improving flexibility in these areas can make it easier to get up and down from the floor and perform side-to-side movements in daily life. You can perform this stretch lying down or in a seated position. 

How to do it:

• On a yoga mat, lie on your back with your knees bent and feet flat on the floor.

• Bring the soles of your feet together and allow your knees to fall comfortably out to your sides and toward the floor.

• Focus on breathing slowly as you hold this position.

• Return to the starting position.

• PT tip: “If you perform this move from a seated position, leaning forward will offer a more intense stretch,” Dr. Fortney says. 

Get more information on how to do a butterfly stretch here.

This stretch allows you to relax into the position and gently open your inner thighs while using the wall for support. “It’s a calming way to ease tension in your groin and hips, and can be especially helpful if you’re looking for a stretch that feels both supportive and restorative,” Dr. Fortney says.

How to do it: 

• Place one end of a yoga mat next to a wall. 

• Lie on your side and scoot your butt as close to the wall as possible.

• Roll to your back and place one leg at a time on the wall until they are facing up toward the ceiling, with a comfortable bend in your knees.

• Straighten your legs and slide your legs apart along the wall. Your feet will be slightly wider than your shoulder width.

• Slide your legs back together and bend your knees slightly to return to the starting position.

• PT tip: “Use a small towel under your low back if it feels more comfortable,” Dr. Fortney says.

This move offers a deep stretch in your groin muscles. If you’re comfortable with the adductor stretches above and want to take things a step further, this stretch can help you build flexibility in both your hips and inner thighs. “It’s best for those who already have strong hip mobility and want an extra challenge,” says Dr. Fortney.

How to do it:

• Begin in a high kneeling position with your knees, hips, and head in a straight line. 

• Step one foot out to the side with your legs straight and your toes pointing forward.

• Lean forward and place your hands on the mat directly underneath your shoulders to stretch the groin. 

• PT tip: “Add a small pillow or towel under the kneeling knee if it’s more comfortable,” Dr. Fortney says

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your adductor stretches 

Note: Some of these moves may feel challenging if you’re dealing with an inner thigh or hip pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of adductor stretches 

Stretching your adductor muscles can help relieve tension in your hips and groin, making everyday activities — from getting out of a car or putting on your shoes — feel more comfortable. The benefits of adductor stretches go beyond immediate relief: they can also help prevent injuries and support your long-term movement goals. Here’s how you can benefit from adding these stretches to your routine:

• Greater ease of movement. These stretches help improve hip mobility, which can be especially helpful if you have generally tight hips or are recovering ‌from a hip injury. “The adductor muscles often tighten when you have any type of hip injury, which can limit your mobility,” says Dr. Fortney. Doing these movements can help you move with greater ease, which can make anything from cleaning the house to going for a walk feel more comfortable.

• Improved athletic performance. “Doing adductor stretches before or after a workout — such as during your warm-up or cool-down — can help prepare your body for more strenuous activities,” Dr. Fortney says. Including these stretches in your routine increases hip and groin flexibility, which makes exercise feel more comfortable and helps you find your movement sweet spot.

• Reduced injury risk. Doing these stretches helps promote blood flow to your adductors, which prepares them for movement and activity. “Regularly performing targeted adductor stretches can help ease tension and prevent irritation and injury, such as adductor tendinopathy and groin strain,” says Dr. Fortney.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Physiopedia. (n.d.). Hip Adductors. Physiopedia. https://www.physio-pedia.com/Hip_Adductors

2. Attum, B., & Varacallo, M. (2022). Anatomy, Bony Pelvis and Lower Limb: Thigh Muscles. StatPearls. https://www.statpearls.com/articlelibrary/viewarticle/24169/

3. Hip Adductors - an overview | ScienceDirect Topics. (n.d.). Www.sciencedirect.com. https://www.sciencedirect.com/topics/neuroscience/hip-adductors