Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.
Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.
Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.
Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.
Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.
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7 Groin Strain Stretches & Exercises:
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