How to INSTANTLY Relieve Groin Pain

Added: 2026-05-05

[00:00:00]In this video, I'm going to show you how to  instantly relieve groin pain. Stay tuned.

[00:00:06]Hey everyone, Dr. Rowe coming to you from  SpineCare in St. Joseph, Michigan. So, if you're dealing with a lot of groin pain right  now, definitely check this video out because what usually causes this is a blend of weakness  and tightness that builds in the main muscles that support this area. These muscles include  the adductors and the psoas. So, to fix this, I want to go over easy exercises that are going  to help stretch and release tightness while also helping to strengthen these muscles for both quick  and long-lasting relief. Just as a quick note, each one of these exercises works differently.  They're going to target different muscles and be shown in different positions. To get the best  results, go through them all and use what gives you the most relief. With that being said, let's  get started. Here's an exercise that we can do in bed or on a floor. Just lie flat on your back  like this. What we're going to do is put our feet together and gently press our heels down into the  floor until we feel a light activation around the buttocks. What we're going to do from here is take  our knees and press them down towards the floor as much as we can until we feel a really good  stretch form on the inner part of our thighs, working towards the groin into the hips. Once you  feel this, hold this comfortably for a second or two. And then what you're going to do is release  it and then bring your legs together. Now, like a butterfly, what you're going to do is go down and  up like this, kind of like flapping your wings.

[00:01:21]You want to do this nice and slowly for 15  to 20 repetitions. And with each repetition, try to build into it just a little bit more.  Afterwards, relax for a minute. And then repeat this two to three times. But if you notice that  it's helping out and there's still some tightness left, just keep throwing repetitions  in until everything is nice and loose.

[00:01:43]But let's take this one to the next level  and really engage these groin muscles.

[00:01:48]So, what we're going to do is get back into  our original position of pressing our knees down until we feel that really good stretch in  the groin. We're going to hold this. And now, we're going to press our hips straight upward  towards the ceiling like this until our body is in a straight line from our knees to our hips to our  shoulders. You're going to feel a ton of muscles start to fire. the core, the back, your butt, your  legs, everything that helps support the groin and the pelvis. You want to hold this comfortably  for five seconds, release it, take a breather, and then repeat this five to 10 times. Afterwards,  see how you feel. If it feels like you have a little bit more energy, always challenge  yourself by throwing in another set or two.

[00:02:29]Here's a really good exercise that we can do  seated. Let's start with really good upright posture. Just have your back nice and straight.  What you want to do is take your legs and kind of walk them outward like this until you feel a  really deep stretch forming on the inner part of your thighs working into the groin. Once you feel  that, you're going to put your hands together and then you're going to put your elbows right in  between your knees. Now, what you want to do is gently press your knees out a little bit more  with your elbows to deepen that groin stretch.

[00:02:59]Only go to the point where it feels comfortable.  And at this point, you want to hold it for about 20 to 30 seconds. And during that time period,  just do nice slow controlled breathing. Let that tension out. Release it. Take a breather. And then  repeat this 3 to five times. With each repetition, try to build into it just a little bit more. But  if you want to take this one to the next level and get a much deeper stretch, what you can do is  get back into this original position. And what you want to focus on doing is taking one elbow and  driving that knee out like this as much as you can while you turn your body towards the other side.  So I'm pressing into my left knee and I'm slowly turning towards my right. Do this slowly because  you are going to feel a deep intense stretch on that side. Hold this comfortably again for about  20 to 30 seconds. Release it. Repeat this three to five times. And then you're going to switch  sides and repeat. If you do notice one side needs a little bit more attention, just keep throwing  repetitions in until everything is nice and loose.

[00:04:03]But let's take this one to the next level and  focus on another muscle group that really causes groin pain. And that would be the hip flexors,  notably the psoas muscle. So for this one, let's take our hands and grip right onto the seat of our  chair. And we're going to do simple knee marches.

[00:04:19]So, we're going to drive this knee straight upward  towards the ceiling with a goal of getting it above our hip. The more that you drive up, the  more that you're going to feel a deep activation of the muscles on top of your thigh working into  the groin. Hold this for a second or two, release it, and then just like a marching motion, switch  to the other side. Try to do this about 20 times on both sides. But afterwards, see how you feel.  If it feels like it's helping out, but you need some more repetitions, just keep doing it over  and over again until everything is nice and loose.

[00:04:51]Here's an exercise that's a little bit more  advanced, but it is going to offer a very deep stretch into the groin. We're going to lie flat  on our back next to a smooth wall and get your butt as close to the wall as possible. Have your  legs straight and gently press your heels into the wall. What you're going to do from there is  slowly slide your heels down towards the floor.

[00:05:11]But do this slowly because you are going to  feel a deep intense stretch form on the inner part of your thighs working into the groin. And  when you look up, you'll probably notice that one foot is going down a little bit more than  the other. That usually means that you have a little bit more tightness on the side that won't  go down. It looks like for me on my right side, but built into this one, hold this one comfortably  for 20 to 30 seconds. And during that time period, just do nice slow controlled breathing. When  you need to release it, bring your legs back up. But try to do this about three to  five times. And with each repetition, try to build into it just a little bit more. So  to take this one to the next level, what we can do is add in a little bit more of a hip movement to  target some more muscles. So, instead of keeping your feet straight back like this, what you want  to do is turn them inward like this until you feel a light activation of the muscles around the hip.  And then you're going to slide down. You're just going to notice that it targets the pelvic area  and the groin a little bit differently. So, give that a try with your feet pointed in and you can  also point them out. If you notice any of those positions are offering a little bit more relief,  at that point, keep throwing repetitions in until everything is nice and loose. So, now let's  go over some really good strengthening exercises that you can do daily for long- lasting groin pain  relief. This first one, we're going to start lying on our side in bed or on a floor with a painful  side towards the floor. You're going to support your head with your hand just like this. So this  top leg, your knee is going to be bent and you're going to take your foot and place it right in  front of the other side's knee. Now, keeping this bottom leg straight, what you want to do is slowly  lift your leg and foot upward towards the ceiling.

[00:06:58]As you do this, you're going to feel a deep  activation of those inner thigh muscles working into the groin, into the pelvis. Build into this  one. Hold it comfortably for about 3 to 5 seconds.

[00:07:09]Release it. Take a breather. And then repeat  this five to ten times. And with each repetition, try to build into it just a little bit more.  Afterwards, see how you feel. If it feels like you have a little bit more energy, always challenge  yourself by throwing in another set or two. But if you want to take this one to the next level, what  we can do is change the position of this bottom leg to find the position that's going to offer  the most relief. So this time around, I'm going to take this top leg and foot and move it behind  my knee. And at this point, I'm going to take this bottom leg, keep it straight, but just move it  forward a little bit, like a couple inches. And at that point, I'm going to lift up. You're going to  notice it targets those leg and groin muscles just a little bit differently. So, throw in a couple  repetitions in that position. Relax. Swing your leg further outward like this to the point where  you can't go out any further. You're going to find that one certain movement, one certain position  just will be the most challenging. Maybe it's really helping with tightness or it just feels  like it's really weak. At that point, stop over that position and keep throwing repetitions in  until everything is nice and loose or it feels like you got a really good workout. And if the  other side doesn't hurt, I do recommend switching and throwing a couple repetitions on that  side just to keep everything in balance.

[00:08:33]Here's another really good strengthening exercise  that we can do in bed or on a floor. For this one, we're going to need something soft that we can  put in between our knees. So, if you have a therapy ball like this, it works perfectly.  But if you don't, just take a large pillow, fold it up, put it in between your knees. So,  to get into position, we're going to lie flat on our back with our legs roughly hip-width  apart, knees bent, feet flat. Take the object, put it right in between your knees. Now, what you  want to do is press your knees into the object as much as you can until you feel a deep activation  of the inner thigh muscles working into the groin.

[00:09:07]This one really targets the adductors. At this  point, you want to hold it for 5 seconds. Gently release it. Take a breather and then repeat  this 10 to 15 times. And with each repetition, try to build into it just a little bit more.  Afterwards, see how you feel. If it feels like you have a little bit more energy, always challenge  yourself by throwing in another set or two.

[00:09:29]But let's take this one to the next level and  really focus on targeting these groin muscles. So, what you're going to do is press into the ball as  much as you can. You're going to press your heels downward into the floor. And now, slowly lift your  hips upward towards the ceiling until your body is roughly in a straight line from your knees to  your hips to your shoulders. You're going to feel all of those groin and pelvic muscles start to  fire. 5-second hold. Release it. Take a breather.

[00:09:56]Repeat this 5 to 10 times. But again, if it  feels like you have a little bit more energy, always challenge yourself by throwing in another  set or two. If the exercises help, please support the channel by giving this video a like and maybe  subscribing, too. If you have any comments or questions, please leave them below and I'll get  back to you as soon as I can. Thanks for watching.