Groin and Back Stretch

Groin and Back Stretch is a dynamic flexibility - adductors and spinal flexion exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip adductors
Secondary muscles: Erector spinae, Gluteus maximus
Exercise type: Dynamic flexibility - adductors and spinal flexion

Exercise technique

Sit
Sit on the floor with the soles together and knees out to the sides.
Hands
Lightly interlace your fingers behind your head.
Lengthen
First lengthen your spine and lift your chest.
Round forward
Exhale as you round your torso forward under control.
Elbow direction
Bring your elbows toward the inner thighs without forcing your knees downward.
Pause
Hold briefly at a comfortable groin and back stretch.
Rise
Slowly sit upright again and repeat these small transitions.

Key technique points

Keep the soles touching.
Do not press your knees to the floor.
Do not pull your head with your hands.
Move forward slowly.
Reopen your chest on each return.
Limit the range to groin comfort.

Common mistakes

Pressing the neck

Do not pull your head down with the weight of your hands.

Forcing the knees down

Do not press hard into your thighs with your elbows.

Folding quickly

Do not stretch your back and groin by dropping forward suddenly.

Forcing the heels closer

Do not force a butterfly position beyond your hip range.

Skipping the return

Do not use short bounces without reaching an upright seat each repetition.

Holding your breath

Do not stiffen your torso unnecessarily while rounding.

Frequently asked questions