Simple Stretches to Loosen Your Tight Groin Muscles

We all know how uncomfortable and limiting tight muscles can be. For many people, the groin muscles on the inner thighs are a major problem area. Tight groin muscles not only cause pain and stiffness in the thighs and hips but can radiate pain to the knees, ankles and lower back. In this blog post, I’ll share two simple stretches from fitness expert Tyler at WeShape that can provide relief for tight groin muscles.

The Basics: What is the Groin and Why Do the Muscles Get Tight?

The groin refers to the inner thigh muscles that run from the pubic bone down to the inner knee. When these muscles are tight and inflexible, it “pulls the knees in like this, puts a ton of pressure inside here, a ton of pressure here, and a ton of pressure, like I said, on the outside the hips and the lower back.” Flexible groin muscles are essential for pain-free movement.

“It's really important that you maintain flexibility in your groin.”

Seated Straddle Stretch

The first stretch is a simple seated straddle stretch that “you can do anytime anywhere, even while you're watching this video.”

To do this stretch, sit at the edge of a chair and open your legs wide with your feet pointed forward. You can keep your legs straight or bend your knees slightly if that’s more comfortable. Lean forward from your hips, keeping your back straight. Go down as far as you can feel a deep stretch in your inner thighs. Use your hands on your knees for support if needed. Hold the stretch for 30 seconds, then slowly sit back up. Repeat for a total of 5 reps.

Advanced Floor Straddle Variations

Once you’ve mastered the basic seated straddle, this video shares several more challenging variations to try on the floor. The key is to “only go as wide as we can while maintaining a nice tall posture” and not round the back. Sit up on your "sit bones" and lean forward to stretch the inner thighs without compromising posture. You can also try side-to-side stretches or twisting to grab the opposite foot.

Tight groin muscles are a common problem that can limit mobility and cause pain. By doing these simple groin stretches from WeShape regularly, you can improve flexibility, reduce pain, and move with greater ease. Be patient and start with the gentle seated stretch, then work up to the more advanced floor variations over time. Just a few minutes a day can make a big difference in loosening up those tight inner thighs. Give it a try and breathe easier!