|
Groind Muscles! (And Horseback Riders)
Ok, does anyone know any good excercises for your groin(d) muscles? Like the muscles in between your legs? Also, any other good excercises for horseback riders? Thank you!
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Hey,
I did some research online an this is what I found...
(1) The groin and hamstring stretch. Simply sit on the floor with your legs extended forward and spread sideways as far as possible. Turn your toes upward, and bend forward at the waist to grasp your feet, flexibility permitting, or else your ankles. Bring your forehead as close to the floor as pain and flexibility permit, and hold this position for about 15 seconds, before returning to the starting position and resting for a short period. Perform this sequence about 10 times after a workout is over.
(2) Groin stretch. Sit on the floor with your head up and your back straight. Then, flex your knees and bring the soles of your feet together. Place your hands on your knees, and press your knees gently toward the floor as far as flexibility and pain permit. Hold this position for about 10 seconds, and then return to start position, resting briefly. Also perform this sequence 10 times after workouts.
...and these strengtheners
The following exercise is commonly recommended for strengthening the groin muscles:
(1) Inward leg presses. Simply sit on the floor, and place a volleyball, soccer ball, basketball, medicine ball, or even a large, tightly rolled towel between your knees. Squeeze your knees together as forcefully as possible (pain permitting). Hold this position for 15 seconds, return to the start position, and rest for a few seconds before repeating nine more times.
Note, however, that inward leg presses are not very functional. We must remember that gains in strength for particular muscle groups are specific to the actual movements utilised during strength training. Thus, inward leg presses make the adductor muscles strong during seated exercise, but few sporting activities are carried out in a seated position, and those that are conducted from a sitting posture have a low risk of groin injury. Thus, the following two exercises will do a better job of making the adductor muscles strong during movement:
(2) 'Indian-hop' for 45 seconds, rest for 15 seconds, and then Indian-hop for 45 more seconds. To Indian-hop, jog for a few strides and then jog diagonally to the right with your right foot. When your right foot makes contact with the ground, hop in place.. When your right foot comes down to earth from this single hop, explosively hop diagonally to the left, landing on your left foot. When your left foot strikes terra firma, hop once in place and then explode diagonally to the right. Your right foot, will then hit, hop, explode diagonally to the left (not literally), and so on. Stay relaxed at all times as you carry out this drill; try to move in a coordinated and rhythmic manner. Stop the exercise if groin discomfort arises. Carry out this exercise several times a week, but only after a thorough warm-up.
(3) One-leg squats on a wobble board. To do these, stand with your left foot forward and your right foot back, with your feet about one shin-length apart (they should be hip-width apart from side to side). Your left foot should be securely positioned in the centre of a wobble board which is set so that the instability occurs in a lateral plane (ie, from side to side). Place the toes of your right foot on a block or step which is six to eight inches high. Most of your weight should be directed through the heel to mid-portion of your left foot. Now, bend the left leg and lower your body until your left knee reaches an angle of 90 degrees between the thigh and lower leg, at the same time resisting the tendency of the wobble board to rock from side to side. Then, return to the starting position, maintaining upright posture with your trunk and holding your hands at your sides. Complete 12 reps, and then do the same thing with your right foot forward and your left foot back. Finally, carry out one more set with each leg (you should use this exercise four to five times per week, always following appropriate warm-up).
If a groin pull keeps you away from training for more than a
few days, maintain your cardiovascular fitness by swimming freestyle or cycling fairly intensely (cycling should not aggravate groin conditions, provided the bike seat is not set too high). Once you are symptom-free, you can resume regular training, using the above stretches and exercises on a regular basis.
-HOPE i HELPED YA OUT!!!-
*Stephanie*
]
More Questions: |