Name: Playbook - Gracie Kramer - Inner Thigh & Groin Stretch
Uploaded: 2022-11-05T23:21:12.445Z
Duration: 15 min
Description: Inner Thigh & Groin Stretch

That was great, I can see the childhood dream of being able to do the splits 💪🏻🤸🏼‍♂️

Sarah Ashley

Save this stretching routine for post leg day workouts, rest days, & for overall better flexibility, especially if you’re looking to improve your middle splits (for my gymnasts)

- start standing with feet slightly apart
- lift R knee up to chest & open out and around in a circular motion
- repeat circular motion from behind by bringing knee up to the ceiling & opening hip to return back to the starting position 
- you can hold onto the wall to balance

Stretch #1

Stretch #2

- step feet out wide
- make a 90° bend at the knees
- place hands on knees & turn torso to emphasize the stretch on each hip

Stretch #3

- stand with feet apart
- reach arm out straight to one side and lean into the leg (hold for 10 sec)
- turn body to a flat back position parallel to the floor for (10 sec), & then reach down to the foot  by folding at hips and lower upper body (10 sec)

Stretch #4

Stretch #5

- stand with feet wide
- bend knees and drop hips low to the floor
- put elbows on knees 
- keep chest upright
- rock side to side

Stretch #6

- start on R knee with L leg straight
- slowly lean into the stretch by placing hands on floor and bringing leg out further 
- drop hips down and breathe

Stretch #7

Stretch #8

- bend both knees with hands (or elbows for a deeper stretch) on floor 
- lean back into stretch by push backward, opening knees wider, and dropping hips

Stretch #9

- start sitting upright w legs in a straddle position (45° angle from hips)
- slowly lean to R side as far as you can with legs straight
- return to center, then fold at hips and bring torso parallel to the floor
- repeat on L side
- then back to center

Stretch #10

Inner Thigh & Groin Stretch

Bailey Nomi sent me here 💗 I’ve been really into restorative workouts that make my body and mind feel good while focusing on different parts of my body. I struggle with nerve and joint pain especially during the cold season. I love how easy and effective this stretch was! Can’t wait to try the next workout!

Erna C

Towel Nerve Glides (5 min)

10 Min Leg Day Warm-Up & Stretching Routine

That was great, surprised myself how flexible I am and a great addition to starting a running 🏃‍♀️ routine

Quad & Hip Flexor Stretch

Those are great.  Thank you Gracie!  I injured my left shoulder and now have adhesive capsulitis and those exercises are exactly what I need!  You’re the best Gracie!

Kari Kajitani

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Awesome, I have been doing my own workouts and this seriously helped with the soreness in my legs

Inner Thigh & Groin Stretch

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