How to Permanently Loosen Tight Groin Muscles (Adductors)

[@YourWellnessNerd]

I genuinely hope this helps you figure out those tight groins! What resonated the most??

[@BrOckSams0n]

Thanks for this one. Resonated most? Pointing out that the muscles in my back could be making the groin tight. I hadn't made the connection previously that using my foam roller on my back would coincide with "good days" for my groin and hip mobility. Seems silly that I had to have it pointed out, but good stretches for my back one evening didn't connect in my mind to how a different part of my body felt the following days. Thanks again.

[@michellesmith5436]

When you're in the stretch, squeeze the muscle was very helpful.

[@WILFREDOMEJIA-uu5ed]

Do you have neck problem? I noticed your head is tilted to the right throughout the whole video.

[@mr.nonamanadus4463]

Back issues affecting the groin muscle. I suffer from degradation of the vertebra in the lumbar area, and I suffer from a stubborn right side tight groin muscle. I have been doing yoga streches to loosen up my back and definitely gained more mobility in the hips.

[@yokens1367]

omgg the back one for sure🥲 so surprising, i thought i had a hip issue

[@claudiakuchling]

Ich kann mich den anderen Kommentaren nur anschließen und sage daher auch VIELEN DANK! Wäre selber nicht auf die Idee gekommen, dass der (bei mir) total versteifte Rücken und die angespannten Adduktorenmuskeln schuld an meinem Leistenschmerz, überhaupt Probleme mit der Hüfte, ist. Durch diese Übungen (ich machte abwechselnd die Übung mit dem abgewinkelten Bein und dann wieder die Lockerung der Rückenmuskulatur) verschaffte ich mir schon eine wahrnehmbare Lockerung der Hüfte (obwohl ich an und für sich hypermobile Gelenke habe). Werde jetzt täglich diese Übungen machen und natürlich im Anschluß die Kräftigungsübungen. Ich kann gar nicht genug danken, dafür, dass ich dieses Video gefunden habe!! Vielen ❤lichen Dank und liebe Grüße aus Österreich (Austria)

[@YourWellnessNerd]

Wonderful to hear Claudia! Glad you were able to find some benefit and keep up the good work!!

[@judysturley4238]

Your explanation is very, very explicit and soooo helpful! And looking for the "why" of tight muscles and working on the cause is exactly what I have thought is necessary. I am so happy to have found you!!

[@YourWellnessNerd]

Glad to hear that Judy! Welcome aboard!!

[@colinsoder]

Me too! After watching three or four videos on other channels about sitting cross-legged I found his channel. So glad I did!

[@uRealReels]

@@colinsoder exactly. the only long term effective technique for me :)

[@hartleyhearth]

Brilliant! Love the specificity around the use of the roller.

[@YourWellnessNerd]

Glad you may have found it helpful!!

[@JackieA-im2ng]

So many helpful tips. I recently got back into working out and my entire body aches and my inner left hip and left plantar fascia is so painful. I think I went too hard too fast and now I’m paying the price 🤯

[@YourWellnessNerd]

It’s also great information that your body is telling you, especially if it’s on one side more than the other. It suggests there’s a more hidden component - for some it can be the mid-low back, you’ve yet to uncover!

[@briseboy]

Try to avoid complaining in comments, as only your own change to proper exercise can relieve you.

[@YouilAushana]

Heat helps the body adapt

[@swaha55]

Very interesting video. Do you have any videos focusing on inner groin flexibility for when you’re lying on your back with one leg straight on the floor and the other leg knee bent out to the side where you feel a lot of tightness on the groin from the knee and external rotation ?

[@MarkHorgan-l2g]

every stage of exercise thru this presentation has helped me . Many thanks

[@YourWellnessNerd]

Brilliant to hear Mark! Glad it had an impact 👍

[@michaelgraves242]

I've been having knee pain when i squat for years and I've seen several PT's about it and they just tell me to stretch more. Doing that mobilizing of the lower back helped a ton! I tried the mobilizing of the back and then was able to squat almost to the ground without pain. Unreal, thank you!

[@YourWellnessNerd]

That’s awesome to hear Michael! I’m glad I may have been able to help you find that missing piece!

[@nxaugustine5896]

Ive had hip/groin pain for a year now and this actually helped so thank you

[@YourWellnessNerd]

Awesome the hear!

[@rc198028]

Another great vid Grant. One of the best Physio's on KZbin.

[@YourWellnessNerd]

Appreciate the kind words! Really happy to hear it may have resonated with you!

[@JayJay-q5c]

Have had constant back pain, tight hips and very stiff groin and hip flexor muscles. I am anxious to try your suggestions

[@YourWellnessNerd]

I hear you Jay Jay! Hope it helps you figure out the puzzle! 🧩

[@ChugginEstus]

This video is exceptional, impressive knowledge of the human system and a genuine fascination with the interactions between all of our parts. Also amazing to address the causation of this tightness and weakness through habits and creating an awareness towards preventing those habits is awesome. Well rounded. Thank you.

[@YourWellnessNerd]

Appreciate it mate! Glad it resonated and hope it’s useful!

[@asu4570]

Ok your tip about flexing hard for 10 seconds then releasing provided shocking relief! Thank you.

[@YourWellnessNerd]

Great to hear! It’s such an effective technique!

[@alm8399]

Where was that in the video? Time

[@sashal.n9454]

Thank god for physical therapists! Someone who knows how to fix this issue! Cant wait to resolve this issue in my body!

[@YourWellnessNerd]

Hope it helps mate 👍

[@sashal.n9454]

​@YourWellnessNerd it would be so helpful to have a video with all the exercises in this video ( reps/sets) ...to follow along to? This video is valuable though! And I appreciate "nerding out" all the nitty gritty of how the body is all connected & how lifestyle affects our body as well. Thank you so much for sharing your intelligence! Feelin so much better already!

[@diegaah]

Brilliant definitions. Thank you, will try this in my yoga, pre and post workouts.

[@YourWellnessNerd]

Hope it helps mate!

[@JJ01010J]

A+++ content. Thank you 🙏🏼

[@YourWellnessNerd]

Glad it resonated!

[@Clear-As-Mudd]

Wow! Releasing tension in my back helped. Thank you! 🙏🏻

[@YourWellnessNerd]

Great to hear it helps!

[@larskropac9866]

Interesting! Freeing up the back help a lot and then the 3 angles around hip mobilisation. Thank you for sharing

[@YourWellnessNerd]

Glad it resonated Lars!

[@JayJay-q5c]

Thanks!

[@YourWellnessNerd]

Appreciate it, thank you!

[@sasukefaan]

Insanely good video. Feels like this is the kind of info I’d usually have to pay 💵 💵 💵 for. But is needed by so many 👍

[@YourWellnessNerd]

I appreciate that mate! Glad it resonated with you!

[@mickm4577]

Most excellent - clear, concise and practical steps to take.

[@YourWellnessNerd]

Glad it resonated Mick!

[@kellyanns3375]

HOLY SMOKES!!!!!!!!!!!!!!!!!!!!!!!! Amazing. Improvement straight away! Every so thankful!

[@YourWellnessNerd]

Great to hear Kelly Ann!

[@uRealReels]

most definetly!

[@dumpy4289]

the root causing of upstream components making the problem in the first place was the most resonant thing for me! thank you sir, a logical well presented helpful info vid!

[@YourWellnessNerd]

Glad it resonated mate!

[@viidare]

Very helpful. Was very surprised to feel stiffness also in the back 😯

[@YourWellnessNerd]

Glad it helped!

[@MegaMusical10]

Very informative & excellent video, thanks!

[@YourWellnessNerd]

Awesome! Hope it was helpful!

[@mralbatron3094]

Immediately felt an improvement after the foam rolling. Thanks 😊

[@YourWellnessNerd]

Great to hear! You’re welcome!

[@humbertochavez9382]

It was a great video and it made a lot of sense. I’ve been having pain in the groin area for some time now. This video definitely gave a lot of insight!

[@YourWellnessNerd]

Great to hear mate! Hope it helps!!

[@brittanyneill924]

Thank you! Have an awesome day!

[@YourWellnessNerd]

I hope it’s helpful, Brittany!

[@tiborzsoldos8314]

I really appreciate you explaining the concept the essence of the exercises

[@YourWellnessNerd]

Hope they help mate!!

[@empireorganizing]

The point about the back was a game changer. Thank you 😊

[@YourWellnessNerd]

Awesome Ashley! It seems to be the missing piece a lot of peoples dysfunction, hope it helps!

[@empireorganizing]

@@YourWellnessNerd thank you 😀🙏

[@balancedbychi]

Adding these stretches in my routine. I immediately felt a bit of release. Thank you.

[@YourWellnessNerd]

Fantastic to hear that it may have helped!

[@raziajada2547]

Immediately felt release. Tight spinal n lower back. Thank you

[@YourWellnessNerd]

Awesome to hear mate! Well done 👍

[@johannagracejordan7162]

I was a bit stressed for a couple weeks making an appt. w/Hip surgeon to get left hip checked out as painful in groin and hip capsule, but I wish I found you first. Guess I could cancel the appt. which is in a couple weeks. I shall try this as my low right back is very tight and just trying this w/you right now, seemed to make a small difference already! I am trying to avoid any surgeries as I do not do well w/them so thank you!

[@YourWellnessNerd]

I hope it is the missing piece for you Johanna! Let me know how you go with it!

[@roninvancouver1]

Well done video and holistic advice. You mentioned some of the exercises could be done standing…perhaps add a pic or two of what that would look like.

[@YourWellnessNerd]

I hear you mate!

[@robertpurves3195]

Thanks for the video Grant. It has helped me What may be useful to you is this: I strained my right MCL playing soccer, doing a fairly innocuous slide tackle - left leg straight, right knee bent. Since learning from you, I have found my right lower back (around the lowest rib) to be much tighter than the left. The foam roller techniques you describe in this video, and the calf video have helped me. Perhaps something to add to your body of knowledge when investigating causes of, and treatment for knee injuries.

[@YourWellnessNerd]

Thanks Roberts! Great to hear it had an impact and I will take that on board!

[@uRealReels]

how fast did it work?

[@iamtherealmatteo]

Had an ultrasound saying that i have a snapping gracilis. so my gracilis constantly feels tight and constantly feels like it needs to snap every time i extend my leg. (gracilis and medial hamstrings). ive done so many countless stretching and strengthen exercises but cant get anything to work. any thoughts on what i could do? my condition is called snapping pes anserinus...

[@iamtherealmatteo]

went to PT twice. tried acupunture. but to describe it it feels like when i flex my leg my adductor gracilis flexs FIRST and by itself. quads stay relaxed. other leg doesnt do this. Has been going on for 3 years. extremely frustrating no pain but it's super super bothersome

[@YourWellnessNerd]

If someone came to me clinically with that presentation, I’d be very interested in the same things mentioned in the video; back dysfunction and/or a stiff hip. Have you tried any of those things, and if so did they have an impact?

[@ElBoyoElectronico]

This was veeery helpful. Thank you so very much!

[@YourWellnessNerd]

Glad it was helpful mate!!

[@squashduos1258]

I don’t feel any stretch in my groin doning that position but my lower back does and right hand side glute…

[@YourWellnessNerd]

Hope it helps you get the bottom of things mate!

[@julesmeyeri2056]

Very helpful and encouraging 😊

[@YourWellnessNerd]

Glad it resonated Julie!

[@JorgeLausell]

Nice! I just worked through my steely adductors! Nice. Used much as you share. Some variations. I also use twitching to heal too! Yeah, working the difference between folding at the waist and hinging at the hips! such a fun exploration!

[@YourWellnessNerd]

Glad the video resonated with you Jorge! Hope things improve from here!

[@android429]

Sweet! This is super helpful, thank you!🙏🏼

[@YourWellnessNerd]

Great to hear mate!

[@graemesutton2919]

I've developed SC joint/rib pain about 3 weeks before my adductors tightened. I've also had open heart surgery aka cracked open like a lobster.... so I'll be looking closer at my spine....

[@YourWellnessNerd]

Good luck with it Graeme! Hope you can get to the bottom of those issues.

[@alainfitnessdoc4503]

thank you for your great explanation and tips about how to loosen the groin muscles, I think your assessment was very intuitive and scratches at the surface of the initiating problem. in my experience, a chiropractic rehabilitation therapist, what I found was that many injuries, such as adductor, injuries, hip, injuries, knee injuries, and also back injuries whether it’s lower back or upper back all have something in common and that is the position of the pelvis relative to the spine. when you said that a pre-existing conditions for groin restriction were hip mobility, restrictions, and Lower back restrictions, I think you were definitely right, but I would like to add that a more, targeted preconditioning is the balances of the pelvis as compared to the lumbar. Those imbalances usually caused by deep core muscles that are pulling the pelvis out of alignment specifically the.psoas and quadratus lumborum muscles. The pelvic imbalance is a prerequisite for hip dysfunction low back dysfunction and knee dysfunction in addition to many other issues. The key to getting long-term results in any of the conditions is to find a way to release the.psoas muscles and the quadratus lumborum and then to also balance all the muscles in your spine and stabilize the body in a more neutral position.

[@YourWellnessNerd]

🤓

[@dorothylowery-j7z]

Thank you. I have been struggling for 9!!! Months with doctors with this groin pain. I also have (I guess) very tight hip flexors. Any videos for that. I am so discouraged. I used to take two week hiking trips and I think I just wore myself out because I wasn’t using all axillary muscles for support. Feel like I have a long way to go

[@YourWellnessNerd]

Good luck with it mate. I have a recent on the hip flexors/psoas!

[@lindabernhardt963]

I've noticed lately my groin muscles are getting weak and causing me to have knee pain. I exercise regularly and do yoga, can you advise what's going on 😕

[@YourWellnessNerd]

Unfortunately I can’t over the internet Linda as I can’t assess you for myself. Clinically though, if someone has mentioned a recent onset of weakness somewhere I’d be very interested in assessing their lower back for the root cause

[@AShorewalker]

Thank you! Thank you! Thank you!

[@YourWellnessNerd]

Hope it has an impact!!

[@simplyalif]

Incredible vid.... This will help me immensely

[@YourWellnessNerd]

Hope it does help mate!

[@ruparkyitin]

What would be the Exercises for those who can't lift foot against gravity nor walk due to stiffness and pain in thighs, buttocks and back

[@YourWellnessNerd]

I can’t speak to your specific dysfunction mate, but clinically I’d be very interested in how someone’s lower back is functioning.

[@swinkeymo]

Great. Now do you have a shortened exercise only version?

[@YourWellnessNerd]

I don’t mate unfortunately.

[@janicealderson4329]

I had a hip impingement which I did a course for and the sharp pain has gone - however the muscle on the front of the hip now hurts would I say this was the groin? as thought it must be; it feels trapped in the front muscle whilst doing hip rotation on the floor. Thanks for any feedback you have time to give!

[@gillianbennett4518]

Awesome, thank you so much

[@YourWellnessNerd]

Hope it’s helpful Gillian!

[@ozinomas]

Mobilising the spine backwards not only helped me progressing further with the adductors stretching but also was so pleasant! I felt like being drunk for a while :)

[@YourWellnessNerd]

Glad it helped Pavel!

[@blueyzblue6391]

Ok...so the segments between the base of my ribcage & the top of my lumbar spine would be which segments exactly? T12-L1 level? Or even higher? Thanks!

[@YourWellnessNerd]

Ultimately you’re just looking for what feels stiff, tight, and restricted, but for most people the base of the rib cage and top of the lumbar spine is a round about that T10-L2 level.

[@Keirnoth]

Sir, do you have alternate stretches for the hip and groin that be done in bed while on my back in the morning or evening routine to keep these in check?

[@whyisthissoannoying]

Thank you for this video! I have had an issue for over a year with my lower back/sacral iliac area. I haven't been able to sit for a year! After completing a hike whilst having the lower back issue my adductors tightened on the same side affecting the foot pronation on that side. After releasing further up the spine as you suggested and retesting I noticed the difference. My question is I'd really like to try the second release you mentioned in the capsule but I'm nervous of the SI joint as this is where my pain is (albeit I think referred from the lumbar spine as lumbar spine adjustment helps the pain) anyway I would like to try it but am nervous, would love to hear your thoughts

[@YourWellnessNerd]

How you feel is important! If you feel nervous it’s important to find a comfortable entry point. If a patient presented to me with your concerns, I would ask them to instead use a ball through the glutes in a respectful and responsible way to loosen things up first. I’d also try to improve their lower back function to see if it improved their sij-type symptoms to either rule out or rule in the presence of sij dysfunction. That way they could return to the capsular stretch with more information and confidence.

[@whyisthissoannoying]

@@YourWellnessNerd thanks ever so much for your response. I gave it a go gently and it seems to be okay. There is a lot of tightness there. A ball into the glute caused it to flare up previously but I think it’s in a better state now. I have long covid which has really affected the body’s ability to recover from this. Anyway thanks again for the video I’m working much more on releasing the mid back which I think might be more of the root of the issue. Great video 👍 much appreciated.

[@whyisthissoannoying]

@@YourWellnessNerd I maybe wasn’t respectful with the ball!

[@anniwilson2534]

Super useful and well explained. Would these drills will help for sitting cross legged too? That’s something I struggle with - knees are up and it’s not at all comfortable! My R hip is tight on external rotation ROM but ok with internal rotation. I’ve tried so many ER hip drills, active pigeon, adductor PNF stretching with weight and nothing improves the ROM. Thanks for any reply and you have a new subscriber 🙂

[@YourWellnessNerd]

Welcome aboard Anni! It really depends on what’s limiting that rotation. I have another video specific to sitting cross legged if you can find it! Ultimately it’s important to check the back out, the hip joint capsule, as well as any muscle that could be limiting - of which the adductors certainly can

[@colinsoder]

Not only surprising but shocking that my groin could loosen up so much, just from stretching my lower back!

[@YourWellnessNerd]

Glad it helped mate! I don’t think many seem to be focusing on it, but clinically it’s almost a cheat code!

[@Alagachak]

...lean forward? sit with a straight back and a leg out? ...you think to highly of us.

[@YourWellnessNerd]

Can always scale things to suit each person!

[@ShirleyWilson-f8c]

😂

[@madrush24]

*too (or the meaning is lost) smh

[@wilsondikgale5823]

😂😂

[@rbleegrip]

Mate I love the groin stretch my left groin is really stiff but stretching, squeezing., releasing and hinging more forward was amazing, I have to just have both legs out front at 45 as I’ve had 2 knee replacements right is 8 years old , left is 3 months and I’m finding sciatica and glute pain and realised that I really love this vid , can’t get the bend in the left knee in as much just yet but I’m hoping this will help

[@stargazer2756]

I have lower back tightness, piriformis burn on right side as well as testicle inflamation on that side. Not sure where this is all coming from but my hunch it has to do with incline treadmill walking and running. That is when it seemed it all started. I walk often and feel it in the lower back as I walk. What is your thoughts? Is this something that falls in line with what your saying here? Tightness would be my guess. I do like your videos and they are very informative!

[@YourWellnessNerd]

I can’t speak to your symptoms specifically mate, but generally if there are a few things in a similar area potentially on the same side, there’s a good chance they could be connected in some way. I’d be very interested in what effect improving that lower back tightness has on how your groin feels and whether it is actually inflammation or a more referred-type symptom.

[@JuliaWalsh.]

Thanks

[@YourWellnessNerd]

Hope it’s helpful, Julia!

[@timothysmith7888]

What about tight psoas?

[@YourWellnessNerd]

I have a recent and in depth video on the channel somewhere if it helps!

[@timothysmith7888]

@@YourWellnessNerd I’ll look for it. Thanks.

[@servant2478]

My lower back shaking when on foam roller I don’t lean forward. My hamstring grew tight at young age

[@YourWellnessNerd]

Hope the video helps mate!

[@Optimizedforlife]

A full body stretch can be done how often? How long? Hold each stretch how long? Thanks for all you do!

[@YourWellnessNerd]

It all depends not the person and their specific situation. Generally, the least amount of time is whatever is needed to feel a genuine improvement. It could be 15-30sec for some. A minute or two for others.

[@its.ericblanc]

OMG I’ve been suffering from tight groins and abductors for the last month, and this helped instantly. I had a bludged disc last year and because I wasn’t in any pain anymore I stopped doing my physio exercises. Watching this I went straight to my foam roller and followed your instructions and its feels a lot better.

[@YourWellnessNerd]

Great to hear Eric!

[@artfortheplanet]

Helps!

[@YourWellnessNerd]

Glad to hear it!

[@uRealReels]

i cant get my flexed leg flat on the ground. Any suggestions please?

[@YourWellnessNerd]

Typically, if it’s hard to get the knee down to the ground when sitting cross-legged, this suggests tightness through the adductor/groin muscles

[@Psychomech5]

Hmm. When I try to lean forward with one leg in, I feel it along the inside and under my knee the most which prevents me from going that far. Also the back of my calf, if I make sure to keep my leg from tilting inward as I lean.

[@YourWellnessNerd]

Hope the video helps sort a few things out for you!

[@Psychomech5]

@@YourWellnessNerd Your vid about neural tension was the solution to my problem! Thank you!

[@friekek9683]

is this also ok after hip replacment?

[@YourWellnessNerd]

Always best to speak with a professional in person and have them guide you through this type of thing!

[@friekek9683]

@@YourWellnessNerd looking for additional in put as I am not satisfied with the information I get....4.5 months after op....

[@sharifmbaziira3995]

I have a groin pain it’s 3 weeks now

[@YourWellnessNerd]

I hope the tips in the video help mate!

[@hillbilly21960]

I’ve had tight groin muscles since childhood

[@YourWellnessNerd]

Hope the video helps mate

[@ozenfant_ozn]

interesting!

[@YourWellnessNerd]

Hope it helps!

[@ysmith36607]

It started with sciatica then my goin muscle started being painful

[@YourWellnessNerd]

Hope the video helps mate!

[@mlmontalvo]

I’ve tried everything to gain some mobility and nothing but pain. My body has apparently calcified. 😂

[@YourWellnessNerd]

Keep at it mate! There’ll be something that helps!

[@reneeazevedo9279]

And how do you tense the groin without causing a Charlie horse cramp?

[@YourWellnessNerd]

Muscle cramps are often a consequence of back dysfunction. Once that improves cramping should be the first to go allowing those that do experience them the ability to stretch easier.

[@MaverickPlayz13]

My dad

[@YourWellnessNerd]

❤❤

[@kayakmaccaz9256]

👍🏻👍🏻👍🏻👍🏻👍🏻🇬🇧

[@YourWellnessNerd]

👍 🇦🇺

[@Souto_30]

😮😮😮🎉

[@YourWellnessNerd]

Hopefully you saw some improvements?!

[@Souto_30]

@@YourWellnessNerd yeah, I tried this exercise, and I felt that it released the muscle tension on my thigh.

[@FUtube-h2y]

His feet is very very beautiful

[@YourWellnessNerd]

👣

[@insidemyhead22]

Permanently loose? Do we want that?

[@YourWellnessNerd]

The word “loose” just means not tight or dysfunctional

[@xtps1]

I read loosen not loose

[@cheekycharles]

Too much talking, not enough practical execution. You get boring after a while

[@thewokestoner8528]

Relax mate

[@sheilasanderson9681]

It’s not him, it’s you. Try Tictoc

[@YourWellnessNerd]

Hope the video helps with whatever you’re dealing with mate…

[@bwell01]

The absolute GALL people have.... Some people complain about everything when they could just GO SOMEWHERE ELSE!

[@attackonmarnie]

completely disagree. this video has SAVED me!

[@keesverschoor528]

Such a great, informative video, thank you!

[@YourWellnessNerd]

Glad it resonated mate! 👍

[@bryanorourke3294]

Thank you Great advice.

[@YourWellnessNerd]

Hope it helps Bryan!