How to Permanently Loosen Tight Groin Muscles (Adductors)

Learn how to permanently loosen tight groin muscles (adductors). To do so, we not only need effective groin muscle stretches, but to get to the underlying reasons behind WHY your groin muscles have become tight in the first place!
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- Grant
Time Stamps
0:00 Intro
0:27 Establishing a Baseline
1:55 What Causes Groin Muscle Tightness
3:23 Lower Back Mobility
7:37 Hip Capsule Stretch
11:16 Groin Muscle Stretch (+ Strength)
15:08 Important Role of Sitting and Posture
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Your Wellness Nerd is my way of trying to offer a new perspective on pain, injury, and daily function based entirely on what I'm finding relevant in the clinic day-to-day as a Physiotherapist. I'm a HUGE nerd about optimizing human function and performance and sincerely hope to provide the "a-ha!" moment you didn't realize you were looking for.
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#groin #adductors #yourwellnessnerd

[@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

[@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!

[@user-qq4cw9px5o]

😂

[@madrush24]

*too (or the meaning is lost) smh

[@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 ?

[@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!!

[@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!

[@hartleyhearth]

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

[@YourWellnessNerd]

Glad you may have found it helpful!!

[@MegaMusical10]

Very informative & excellent video, thanks!

[@YourWellnessNerd]

Awesome! Hope it was helpful!

[@JJ01010J]

A+++ content. Thank you 🙏🏼

[@YourWellnessNerd]

Glad it resonated!

[@android429]

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

[@YourWellnessNerd]

Great to hear mate!

[@julesmeyeri2056]

Very helpful and encouraging 😊

[@YourWellnessNerd]

Glad it resonated Julie!

[@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!!

[@tiborzsoldos8314]

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

[@YourWellnessNerd]

Hope they help mate!!

[@alexmizer97]

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!

[@kellyanns3375]

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

[@YourWellnessNerd]

Great to hear Kelly Ann!

[@gillianbennett4518]

Awesome, thank you so much

[@YourWellnessNerd]

Hope it’s helpful Gillian!

[@bryanorourke3294]

Thank you Great advice.

[@YourWellnessNerd]

Hope it helps Bryan!

[@mralbatron3094]

Immediately felt an improvement after the foam rolling. Thanks 😊

[@YourWellnessNerd]

Great to hear! You’re welcome!

[@JohnPretty1]

Thanks Grant. Aged 56, I have been exercising very regularly for 8 months now having not really done any remedial exercise before. I have tight adductors, but I am not able to hinge forward at all. Maybe also tight hamstrings. I do have some back muscle issues ("short" left QL) and my left hip is a bit restricted. Those hip capsule stretches were very effective! I only really did the first one, just to try it out, but I noticed the increased mobility in that left hip immediately - left leg sat down a lot better in box pigeon pose.

[@YourWellnessNerd]

Great to hear John! Hope it all helps to free you up!

[@mickm4577]

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

[@YourWellnessNerd]

Glad it resonated Mick!

[@simplyalif]

Incredible vid.... This will help me immensely

[@YourWellnessNerd]

Hope it does help mate!

[@AShorewalker]

Thank you! Thank you! Thank you!

[@YourWellnessNerd]

Hope it has an impact!!

[@absolutelychi]

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

[@YourWellnessNerd]

Fantastic to hear that it may have helped!

[@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!

[@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!

[@artfortheplanet]

Helps!

[@YourWellnessNerd]

Glad to hear it!

[@TayThames]

You described me perfectly how does one go about strengthening the low back in that area that's constantly getting stuck at base of ribs and start of low back? Do you recommend any specific exercises? Thanks!

[@YourWellnessNerd]

From a general perspective, exercises like planks, Jefferson curls, prone extensions can be very beneficial!

[@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!

[@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

[@user-jv4kp5sl8w]

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!

[@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!

[@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.

[@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.

[@JuliaWalsh.]

Thanks

[@YourWellnessNerd]

Hope it’s helpful, Julia!

[@swinkeymo]

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

[@YourWellnessNerd]

I don’t mate unfortunately.

[@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.

[@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.

[@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

[@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!

[@hillbilly21960]

I’ve had tight groin muscles since childhood

[@YourWellnessNerd]

Hope the video helps mate

[@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!

[@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!

[@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!

[@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]

🤓

[@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....

[@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.

[@ysmith36607]

It started with sciatica then my goin muscle started being painful

[@YourWellnessNerd]

Hope the video helps mate!

[@MaverickPlayz13]

My dad

[@YourWellnessNerd]

❤❤

[@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.

[@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.

[@user-xs4mp9dr8w]

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

[@Matija-ml4zq]

Have you noticed that your head leans to one side?

[@YourWellnessNerd]

Hope the video helps mate…

[@Matija-ml4zq]

I didn't mean it in spite and in hindsight I should've elaborated more in my comment - I was hoping to prompt a discussion. Sorry about that :( I've noticed with a lot of physio rehab professionals on youtube that their head tends to be tilted. I wonder, does fixing imbalances throughout the body exasperate others? I was watching a chiropractic adjustment the other day and the doctor made a comment about how most imbalances originate from the neck, so the key is fixing that first.@@YourWellnessNerd

[@Reneemfenn]

I noticed his neck, too! Ears over shoulders? ❤

[@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!