Groin Adductor Muscle Stretch; Sitting




Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis



In a sitting position bring the soles of your feet together and bring them towards your groin.

Hold onto your ankles and push your knees downwards with your elbows.

Make sure to keep your back straight and upright.


Physiotherapy, Injury Prevention & Fitness Recommendations:

  • Avoid bouncing when the muscle is cold
  • Stop if the stretch causes pain
  • Perform the stretch in a safe environment to avoid the risk of a fall or injury
  • Recommended stretch for use within a warm-up or cool down
  • Tight hip adductors may contribute to biomechanical injuries, lower limb problems or low back pain
  • As instructed by a skilled physiotherapist, the stretch is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.
  • This stretch can be useful for avulsion fractures in the pelvic area, groin strains, osteitis pubis, piriformis syndrome or tendonitis of the adductors


Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.


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