Inner Thigh Exercises | Stretch Your Way To Strong Inner Thighs
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Inner muscles of the thigh are identified as hip adductor muscles. It is a group of muscles that commonly originates from the pelvic bone and gets inserted into the femoral (thigh) bone. The biomechanical bony alignment of the musculoskeletal structure is balanced and it also maintains stability on the function of these muscle groups. An athlete’s motor control performance can be enhanced and improvised by balance, stability, and flexibility in reducing the muscle injury risks, as flexibility plays a vital role. Physiological muscle length and tension also contribute to flexibility. Let’s into the inner thigh exercises.
When Should You Stretch Your Inner Thighs?
According to many researchers and studies on stretching the inner thigh, muscle groups seem to show improvement in the blood supply to your muscles and increases the shortened muscles length. This keeps hip adductors free from injury during the competitive level of performance. Evidence-based data and studies prove that dynamic stretches are more effective pre-workout as it emits the same skillful movement and has less influence on post-workout. Dynamic stretching increases blood supply to the muscle groups and prepares the muscles for a workout, whereas static stretching works better post-workouts, as they assist in relaxing the muscles and improving flexibility too.
Benefits Of Strong Inner Thigh Muscles
The benefits of stretching your inner thighs are:
- Improves flexibility
- Improves range of motion
- Boosts body balance and posture
- Increases blood circulation
- Lessens muscle strain and other micro-injuries
- Reduces post-workout pain, Delayed Onset of Muscle Soreness (DOMS)
- Lowers muscle tension
Common Stretching Techniques:
Generally, there are many variants of stretching but the most commonly used techniques are:
- Static stretching
- Dynamic stretching
Dynamic Stretching | Inner Thigh Exercises Before Workout
The dynamic stretching is mainly for doing before any exercises or to reduce the tightness of the inner thigh muscles. Thus, dynamic stretching helps to warm up your muscles and prepares them for exercise.
1. How To Do It
- Stand with your feet shoulder-width apart
- Lift your right leg and put your body weight on your left foot
- Slowly swing your right leg from side to side while avoiding twisting your torso
- Repeat this 20x on each leg
2. Get Started
- Start with your feet together, then step to the right with your right foot
- Cross your left in front of your right foot
- Step to the right again with your left foot and bring your left foot to join your right foot
- Once both your feet are together, repeat the same procedure in another direction.
- Continue for 2-3 minutes
Static Stretching | Inner Thigh Exercises After Workout
Static Stretching helps to lengthen the muscle by using an internal low muscle force and maintaining it for 20 seconds. These stretches can be done after your workout session.
1. How To Do It
- Sit on the floor by keeping both your feet together and knees apart
- Keep your back straight and then lean forward from your hips
- Apply gentle overpressure to your knees with your elbow
- Hold this position for 15-20 seconds
- Relax for 5 seconds
- Repeat this 3x
2. Get Started
- Sit on the floor with your legs straight out in front of you
- Keep your back straight
- Slowly move your legs apart as far as possible
- Hold this position for 15-20 seconds
- Relax for 5 seconds
- Repeat this 3x
3. How To Do It
- To stretch both inner thigh muscles simultaneously, assume a quadruped position
- Slowly move your knees apart as far as possible
- Hold this position for 15-20 seconds
- Relax for 5 seconds
- Repeat this 3x
Safety Measures
- Breathe normally while you are stretching
- Don’t stretch your muscles beyond comfort; you may feel discomfort but no pain
- Stop stretching if it causes sudden pain
Hip adductors play a crucial role in maintaining balance and stabilizing your hips, knees, and lower back. By stretching your inner thigh muscles regularly, you can preserve muscle flexibility and prevent any chances of injury, groin pain, imbalance, etc.
