You can buy a yoga mat at most outdoor or workout gear stores. If you don’t have a yoga mat, you can also use a blanket on a non-slippery surface, like a carpeted floor. Avoid wearing socks without shoes as you work out, because you might slip.
Reach your arms out in front of you to help you keep your balance if you need to.
Do this stretch every other day so you don’t strain your groin muscles.
Sitting on a yoga mat or blanket can be more comfortable than on the floor. It’s a good idea to do this stretch with your back supported against a wall to stabilize yourself. [7] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 June 2021.
Hunching your posture might feel like a natural thing to do, but it won’t stretch your groin muscles as well.
Don’t bounce your elbows or bring them down too fast. Always stretch slowly so you don’t hurt yourself. The stretch should be deep enough that can feel it deep in your groin, but not so deep that you can’t breathe through it. [11] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 June 2021.
You can do this stretch every other day.
If you can’t get your knees over your toes, it probably means your stance is too wide. Move your feet closer together and try again. If you are having trouble figuring out where to hold your squat, you can put a chair behind you and squat/sit down onto it. After reaching the chair, you can move it out from beneath you while holding the position.
Squatting also strengthens your hamstrings and glutes as well as stretching your groin. You can do this stretch once a day.
If you have bad knees, put a knee pad on your left knee to protect it. Yoga mats and blankets also offer padding and protection from the floor.
Squeeze your glutes for an added stretch in this position.
You can do this stretch once per week.
