Lecture Notes: Strengthening Groin Muscles

Introduction

• Objective: Exercises to strengthen groin muscles or hip adductors.
• Target Audience: Individuals with groin pain, previous injuries, or those looking to prevent strains.

Overview of Exercises

• Three exercises are discussed, progressing from less to more challenging.
• Recommended: 3 sets of 10-15 repetitions for each exercise.

Exercise 1: Side Lying Hip Adduction

• Position: Lay on the injured side.
• Execution:
  • Keep the working leg straight.
  • Top leg over the top to clear space.
  • Lift bottom leg into hip adduction.
  • Focus on concentric (lifting) and eccentric (lowering) contraction.
• Progression: Add ankle weights if too easy.

Exercise 2: Slider Lateral Lunge

• Equipment: Core slider or furniture slider.
• Execution:
  • Place injured side on the slider.
  • Most weight initially on uninjured side.
  • Slide out and bring leg back by pushing into the ground.
  • Gradually shift more weight to injured side.
  • Ensures stretching and strengthening of groin muscles.
• Benefits: Also helps with hip extension, useful for squats and lunges.

Exercise 3: Copenhagen Adductor Raise

• Research Support: Effective in preventing recurrent groin strains.
• Variations:
  1. Easier Version:
     • Top leg bent on a bench.
     • Bottom leg straight, lift body using top leg.
     • Acts as an adductor plank.
  2. Harder Version:
     • Extend lever arm by placing only foot on the bench.
     • Increased difficulty, but allows experimentation.

Key Points

• Adjustment: Choose exercise difficulty based on pain and strength.
• Alternatives: Use chairs at home if no bench available.

Conclusion

• These exercises are ideal for rehab and strengthening.
• Comments and questions can be addressed in the comment section of the video.

Note

• Link provided in the video description for purchasing sliders if needed.