All about the Sitting Groin Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Groin, Inner Thigh, Lower Back
START POSITION: Sit on the floor with your legs straight out in front of you, feet slightly apart or together if it feels better. Place your hands, palms down, on the floor behind you and lean backward with your weight shifting from your shoulders to your hands. Now move one leg out to the side. It helps to contract your thigh and bend your knee as you do this. Gently kick your leg out to lift your heel off the floor as you move it further outward, engaging the inner thigh muscles. Repeat for the other leg and keep going, alternating between the legs as they inch further outwards until you feel the Groin Stretch start to happen.
NOTES: Difficulty Rating: 24%
To finish the manoeuvre, push up with your hands from behind and swing your arms forward to place your hands flat on the floor in front of you between your legs, but when doing this, try to keep your legs and feet fixed where they were (out to the sides with heels on the ground). Slowly lean forward from your hips, and as you do so, walk your fingers slowly forward like spiders – walking them straight along the floor directly between your legs. Go very slowly, as the Stretch Pressure will increase quickly, and excessive stretching could easily cause injury. Finally, relax and return to the sitting position before moving each leg alternately back to where they are pointing straight ahead again.