Here are 2 great exercises to [P]Rehab your Groin Strain.
1️⃣ These Side Slides are performed with external demand of a band around your lower leg. This will place extra demand on the adductors.
➖Make sure to put pressure on the leg that is sliding out. This will ensure you are loading your adductors on this side.
➖With this exercise, you can bias yourself into using more hip flexor or extensor dominant adductors based on moving in front of or behind the pulley.
2️⃣The second is a Butterfly Contract-Relax. This is a great way to help improve your groin mobility. ➖Spread your knees towards the floor while keeping your feet close to your butt. Once you are at your end position, push your knees into your elbows for 3-5 seconds, followed by slowly pushing deeper in this stretch.
The Groin/Adductor muscles of the hip joint include the adductor longus, adductor magnus, adductor brevis, gracilis, obturator externus, and pectineus. Of these, it is actually the adductor longus that is MOST COMMONLY injured during sporting activity.