About two years ago, everyone’s favorite bearded CrossFit superstar Lucas Parker posted this on instagram:
Since then the world realized “You’re only cool if you stretch your groin”.
In all seriousness regular stretching and foam rolling your groin has a myriad of benefits from helping relieve knee and lower back pain to improving the bottom of your squat, and giving you a stronger set up position in the Olympic lifts. I like the KISS method for mobility so you won’t find any bands or fancy contraptions in our stretching series below. Good ole fashion gravity will be doing the work in these stretches, and the whole routine should take no longer than 10 minutes. Lastly it’s important to remember not to be over aggressive when stretching, if a stretch gives you excessive pain or any numbness discontinue immediately.
Groin on the Wall Stretch
- Lay flat on your back with your butt all the way against the wall
- Let your legs fall to side and spread as far apart as possible
- Relax your feet do not pull your toes back or flex your calves
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Frog Stretch
- On your forearms and knees, face down on the floor point your feet out, and let your your knees spread wide
- Using your forearms to gently push your hips back and keep your chest as close to the floor as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Lizard Stretch
- This stretch will also incorporate the hip capsule and hip flexors
- Kneeling on one knee, lower your hand or forearm to the ground
- Try to keep your torso as close to the “up” leg as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Standing Groin Stretch
- Standing up prop a straight leg up on a box or elevated surface so your foot is above your waist
- Increase the stretch by slowly squatting with leg you are standing on
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Those are the stretches now here’s the routine.
3:00 Groin on the Wall Stretch
2:00 Frog Stretch
1:00 Lizard stretch right leg
1:00 Lizard stretch left leg
1:00 Standing Groin stretch right leg
1:00 Standing Groin stretch left leg
This is a great series of stretches to do on a daily basis at night or in the morning if you have “tight” hips or are experiencing some knee ache while squatting. Its also great to do before class especially on days that include lunge, squatting, or Olympic lifts. Enjoy!
-Coach Wes
