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Exercises for groin strain STRENGTHENING, BALANCE AND STABILITY EXERCISES


ADDUCTOR STRETCH IN SITTING POSITION In the sitting position place the soles of both feet together. Grasp both ankles and lean forward keeping a straight back to feel the stretch in the inside of your thighs. Hold for 20-30 seconds.


SETS REPS 1


8


ADDUCTOR STRETCH IN STANDING POSITION Stand side on to a stair (or low block) and with a straight leg place the inner part of your foot on the step. Lean over towards the stair running your hand along your raised leg. Lean sideways, not forward, until you feel a stretch in your inner thigh. Hold for 20-30 seconds.


SETS REPS 1


8


GROIN STRETCH USING A STEP Stand in front of a chair (or high step) and place one leg on the chair seat so your knee and hip are at 90o


front knee and at the same time lean your body backwards so you feel a stretch in the groin area of your back leg. Hold for 20-30 seconds.


SETS REPS 1


8


DYNAMIC ADDUCTOR STRETCH IN STANDING Stand side-on, behind a chair, holding onto the back of the chair for balance. Take your outside leg out and back and let it swing across in front of your body at 45o


swinging action so you feel a stetch in the inner thigh. Swing for 20-30 seconds.


8


SETS REPS 1


HAMSTRING STRENGTHENING WITH RESISTANCE BAND Tie a resistance band to a solid structure behind you and then attach the other end to your ankle. Lie face down and bend your knee to bring your heel to your buttocks against the resistance of the band. Increase the band resistance to make the exercise harder.


SETS REPS 3


15


ADDUCTOR STRENGTHENING WITH RESISTANCE BAND Stand side on to the back of a chair. Attach a resistance band to the back corner chair leg and the other end to your ankle nearest the chair. Take a step out with the outside leg and then extend your inside leg (with the band attached) in front and across the outside leg.


15


SETS REPS 3


. Bend your


ADDUCTOR STRENGTHENING IN SIDE LYING Lie on your side with your head supported by your hand. Place your top leg forwards so your hip and knee are at 90o


. Then keeping the bottom leg


straight, raise it upwards towards the ceiling and hold for 5 seconds.


SETS REPS 3


15 to the opposite side. Maintain this


ADDUCTOR STRENGTHENING WITH BALL Lie on your back with your feet on the floor and your knees bent. Hold a ball between your knees. Tighten your buttock muscles and keeping the ball in position lift your buttocks off the floor. Hold for 5 seconds before returning slowly to the starting position.


SETS REPS 3


15


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


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