7 Groin Strain Stretches & Exercises – Ask Doctor Jo

hey everybody it’s Doctor Jo and mr.
handsome bear, and today I’m going to show you seven treatments for a groin
strain. so let’s get started. so the first stretch for a groin strain is going to be lying down.
this one might be the stretch you want to start off with because it’s not quite
as tense because I’m lying down. so get your legs kind of in that hooklying
position, or with your knees propped up, and then you’re just going to gently
bring your knees down. so this is kind of like a butterfly stretch, but this is a
lying-down butterfly stretch. so it’s not quite as intense on the groin area or
those adductors, but this is going to give you a nice stretch to start off
with. so when you start off with this stretch, you want to hold it for 30
seconds if you can. if this is easy you can place your hands on your inner
thighs and just push down a little bit, but again if you have a strain in there
this might be plenty for you. so holding the stretch for 30 seconds, coming back
up and then do that three times. you can do this stretch several times throughout
the day doing about 30 seconds 3 times each. so the next one while we’re still
in this hook lying or knees bent position, you’re gonna do kind of what we
call a knee roll out. so this is kind of working the groin a little bit, but
still stretching it a little bit. so if it was my left side, I’m gonna do just
like it sounds, I’m just gonna roll out that knee while trying to keep this one
up in the same spot and then gently come back up. so usually the going down part
is kind of stretching it out and then when you bring it up you’re doing a
little bit of strengthening because you’re going against gravity. so this is
still kind of early on when you’re still a little bit tender, but it shouldn’t
hurt. it might be slightly uncomfortable, but you shouldn’t have any pain with
doing this. so again just maybe starting off with 10, you can do two maybe two
sets of 10 and do that several times throughout the day. but don’t feel like
you need to overdo it. you don’t want to do a whole lot where you’re just
irritating that strain even more. so while you’re still in this position,
we’re just gonna go through the stuff, grab maybe a ball, basketball, soccer ball,
something like that. if you don’t have a ball in your house, you can just kind of
fold up a pillow, but you just want to have something in
between your knees so you can squeeze into. so this is kind of an isometric
exercise for the groin area where you’re activating the muscles, but you’re not
really moving them. so they shouldn’t be quite as painful as if you were doing
maybe like a band workout with it. so all you’re gonna do is just squeeze in, hold
it for about three to five seconds, and then relax. so again it shouldn’t be
painful. you might feel you know a little bit of the pressure in there and that’s
fine, but it shouldn’t be painful while you’re squeezing in. so just squeeze
enough where you’re like okay I feel it, but it’s not painful. again holding it
for that three to five seconds and maybe doing ten of those couple sets. some
people asked about the size usually you want it to be so your knees are about
shoulder, hip width apart. so something smaller like a tennis ball or you know
even like a lacrosse ball or something it’s probably a little bit too small. you
want it be a little bit bigger so you can get a nice push into it. so then
after that you’re gonna roll over onto your side and start doing some hip
adductors ad exercises. so with this one, when you’re on your side, you really want
your hips to be perpendicular to the floor and if you can’t get on the floor
you can do these all on your couch or in your bed, you don’t have to get down on
the floor. some people like the leg to be in the back and some people like the leg
to be in the front. make sure you’re lying down. I’m just pulling up my head
so I can talk to you. I’m gonna put my leg in the back just so you can kind of
see what I’m doing. you want to keep that leg nice and straight and if you pull
your toes up that’s going to help lock it down. so the side you’re working you
want it to be on the floor and then you’re just gonna lift it up and then
slowly come back down. so it’s not going to be high. this isn’t going to be one
we’re gonna be able to get that leg high. and again it should be comfortable. so if
you’re lifting it up here and it’s really hurting that groin area, those
adductors, then you might not quite be ready for this one. so again you can
start off with five. you can start off with ten. do a couple sets and do a
couple sets of those throughout the day, just kind of working it out. so then the
next one is going to be a seated butterfly stretch. so
if your did the one where you’re lying down and you didn’t feel a really big
stretch, then you can do a seated butterfly stretch. but this one’s going
to be a pretty big stretch and there’s a couple ways where you can start off with
it easy and then work your way into making a little bit harder. so your feet
are gonna be together. I like starting with them far out so then you’re not
getting a whole lot of strain on the groin area yet, and then you can just
slowly start bringing them in until you feel a stretch. the key with this is to
keep your back straight. some people want to kind of like curl down and do this,
but I’m really not getting a whole bunch of a stretch doing this. if I keep my
back straight and lean forward at my hips I’m gonna get a much better stretch.
so the closer you bring in your feet, the more of a stretch you’re gonna get. so if
you can get pretty far in and you’re still not feeling a big stretch, maybe
you’re a very flexible person in general, you can put your elbows on your inner
thighs and then just gently push down those knees while you lean forward and
then you’re gonna get even bigger stretch. but again you want it to be
comfortable. you want to feel the tension, but you don’t want to be painful. so
holding that for 30 seconds, doing that three times at one sitting and then
doing that a couple times throughout the day. so the last ones are gonna be
standing up. so the next stretch is just going to be a standing stretch for your
groin. we call this one looked kind of like a sumo stretch, so if you can’t get
down on the floor stretch or maybe you want a little bit more of an active
stretch, where not everything is relaxed, you can do a sumo stretch. so you’re just
going to take your feet and put them slightly past shoulder-width, and you’re
gonna go down into a squat position. so really still keep the knees behind your
toes. you don’t want to come forward, you really want to kind of squat back get
your booty going back behind you, and the lower you go the more stretch that
you’ll get. so if you’re coming down like this, take your elbows and just put them
on your inner knees right there and then push outwards. so the lower I go down
into a squat and the more I push out I’m gonna get more of that groin stretch. so
again just holding it for about 30 seconds and then coming back up and
doing that three times. so that one’s a little bit more advanced, so you probably
don’t want to try that one first. you want to do the butterfly stretches and
make sure that you’re comfortable doing that, but then you can do
that one if you feel a little bit better. and then the last one is just kind of a
side lunge. but this is going to be for exercising and for stretching because if
you go one way you’re going to kind of stretch out the groin, and if you go the
other way you’re going to strengthen it. so basically it’s just like it sounds
kind of a side lunge or side squat kind of going out, and as I step out, I’m just
going to kind of lean and bend down and come up. so you want to do both sides. you
can either do maybe five on this side, try and get that leg a little straighter
I know that first time I didn’t get it completely straight, but so I’m getting a
stretch here and I’m working this side. and then you switch sides. so now I’m
stretching the other side, but I’m working this side and coming up this way.
so since this one is a little bit more a little bit more standing up, maybe you
just want to start off with five on each side. if you want to alternate back and
forth, you can, or if you just wanna do five on one side and then five on the
other you can. so there you have it, those were seven treatments for a groin
strain. if you like to help support my channel, make sure and click on the
link up there, and don’t forget to subscribe, where Mr. Bear? down there.
and remember, be safe, have fun, and I hope you feel better soon.

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