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Flexibility
Flexibility

Stretch: Groin (Soles Together, Forward Lean)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchgroinadductorsforward-leanstatic

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From the soles-together groin position, grasp the feet/ankles and lean forward from the hips (without bending the back) to lower the chest toward the floor.

Detail

Target area: Groin. (Diagram 21)

Steps:

  1. Assume the stretch position in the above exercise (seated, soles of feet together — see Stretch: Groin (Seated, Soles Together)).
  2. Grasp your feet or ankles.
  3. Exhale, lean forward from the hips without bending your back and attempt to lower your chest to the floor.
  4. Hold the stretch and relax. NOTE: To increase the stretch, move the heels closer to your buttocks.

Key facts

  • Position: seated with soles of feet together (as in the prior groin stretch).
  • Action: grasp feet/ankles; lean forward from the hips without bending the back; lower the chest toward the floor.
  • NOTE: increase the stretch by moving the heels closer to the buttocks.
  • Static stretch: hold and relax.

Connections

Sources

Historical reference · reference manual (page cited)
p.384
Pages: 384.

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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Stretch: Groin (Soles Together, Forward Lean)
GracilisHip AdductorsStatic StretchingStretch: Groin (Seat…

Atlas Connections

Gracilis
The only 2-joint hip adductor; a weak adductor and knee flexor that the body can do without.
Hip Adductors
The hip adductors are the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Groin (Seated, Soles Together)Closely related
Sit with the soles of the feet together pulled toward the buttocks, place the elbows on the inner thighs, and slowly push the legs toward the floor.