This old-school gym favorite, done the Essentrics way, is great for targeting and lengthening shortened groin muscles. Doing this stretch every day will also further help open and relieve pressure on your hip joints.
1. Sit comfortably (your back can be rounded), holding your shins just above your ankles.
2. Place one elbow on one knee and gently press down on the knee; you will feel a stretch in one groin muscle.
3. Hold for about 6 seconds.
4. Change to the other knee, and stretch the other groin muscle.
5. Repeat 4 times, alternating sides each time.
6. Add on a deeper stretch by placing both hands on either knee and gently pressing down on the knee. Hold this deep stretch for 6 seconds and release the pressure.
7. Repeat 4 times, alternating sides each time.
PNF CHEAT SHEET
Remember, proprioceptive neuromuscular facilitation (PNF) is a technique used primarily by physiotherapists to safely and rapidly increase flexibility. The principles of PNF will be extremely useful to you in these hip sequences. For a detailed discussion of PNF, see Gentle Movement Heals Pain. But for now, here’s an overview:
• Contract your muscles.
• Hold the contraction for 3 to 6 seconds.
• Relax all of your muscles.
• Relax even deeper and wiggle to release all tension.
• Push the newly relaxed muscles to stretch them.