Exercises for groin pain | Groin pain: causes and exercises that help

Exercises for groin pain

1. Half Tailor’s SeatA very good exercise for stretching the lateral and rear thigh muscles (ischiocural muscles) is the half tailor’s seat. Sit on a chair.

Slide so far forward that your back is no longer in contact with the backrest. Now cross your right leg over your left (as in the cross-legged seat). The back is straight and you bend forward slowly with your upper body until you feel a stretching pain in your thigh or butt.

Now vary your position to achieve the greatest possible stretch. Remain in each position for about one minute. To increase the exercise, you can also use your hand to apply pressure to the overturning leg at knee level.

2. abdominal tensing Pregnant women should not do this exercise, because it can lead to an overload of the abdominal muscles (rectus diastase)! In the supine position, position both legs. Now stretch one leg and lift and lower the stretched leg 5 – 10 times.

Now change the leg and do 5 – 10 repetitions with it. Now turn both legs back on. Alternately touch with your right hand the left knee and with your left hand the right knee 10 times.The upper body should be lifted slightly from the pad.

3. abdomen and Bebo for pregnant women This exercise is a combination of abdominal muscle training, respiratory therapy and pelvic floor training. In supine position put your hands on your belly. Tense your abdomen (“star-shaped contraction”) and hold the tension for about 10 seconds.

Next, tense your abdomen again, hold the tension and make sure that you breathe normally (do not push!). In the third step you press your stretched legs against each other while you breathe calmly and keep the abdominal muscle tension (this should also be kept for about 10 seconds). 4. pelvic floor training simple Sit down on a chair.

Slide so far forward that only your ischial tuberosities are in contact with the chair. Place your hands under the ischial tuberosities to feel them. When you have developed a feeling for your ischial tuberosity, let your arms dangle next to your body again. Imagine your ischial tuberosities are two flashlights shining down on the floor. Now try to bring the light cones of the two flashlights closer together by tensing the pelvic floor.