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Rock wit’ it! But don’t lean. The groin rock will give you an amazing stretch to the hips, groin, and inner leg muscles. If you apply pressure down into the floor with the leg extended it can also give you some much-needed strength in these areas as well. If you find yourself stretching constantly to find the relief you may want to start strengthening as part of your stretching. We see much longer-lasting results that way and a great reduction in pain in many cases.
When doing this exercise set up your phone or ask a friend to record you from the back. Yes, it’s fun for the person recording, but it’s also just the best angle to see what is happening to the hips. You will want to think about driving the hip of the extended leg down toward the floor. If you imagine headlights on the front of your hips- right where the bony part is on the front- you want the headlights to shine straight down at the floor beneath you. If you were to put a level on top of your low back/hips the goal would be for it to be level.
Now, as you rock back SLOWLY focus on not letting your butt tucked under. The pelvis should stay nice and stable while you do this. When you get to the point where you can’t go farther without tucking or arching you are done. That’s where you sit for a while. As you sit in that spot try to press down into the floor with the outstretched leg. Then try lifting that leg up off the floor. Alternate SLOWLY between the two as you rock in and out of the stretch. You won’t actually lift the leg, that’s fine. You will get a lot of activation by simply trying.
Written by Katie Goss
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