Adductor / Groin Stretch

How to do it

1. Sit tall on the floor and spread both legs into a wide straddle with the knees facing up.
2. Point the toes upward, keep the heels down, and rest both hands on the floor between the thighs.
3. Lengthen the spine, then hinge forward from the hips rather than rounding the lower back.
4. Slide the hands farther forward between the legs until you feel a smooth pull along the inner thighs.
5. Pause in that forward position without bouncing or twisting.
6. Reverse the same hinge back to the upright sit and repeat.

Common mistakes

• Rounding the lower back to reach farther instead of hinging from the hips.
• Bending the knees or letting them roll inward, which dumps the stretch out of the adductors.
• Bouncing at the end range instead of holding a steady forward position.
• Forcing a painful pinch in the hip crease or inner-thigh tendon.