Groin strains can be very painful, and the whole inner thigh might hurt. These simple stretches and exercises should help the healing process.
The first stretch will be lying down on your back. This is a modified butterfly stretch, and if you are really sore, you should start with this one. Prop your knees up and put your knees and your feet close together. Then gently drop your knees out to the sides, opening up like a butterfly. Go until you feel a good, but not painful stretch. If you need more of a stretch, you can push down on your legs with your arms. Hold this stretch for 30 seconds, and do three.
The next stretch is called an active assisted hamstring stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side.
Now you will do some exercises. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.
Then you will lie on your side with the leg you want to work on the ground. Keep your body in a straight line, and bend your top leg in front of or behind the bottom leg. Keep the bottom leg straight and try not to bend your knee. Lift your leg off the ground only about 4-6 inches. Start with 10-15 and work your way up. If you have ankle weights, you can add those when it becomes easy.
The next exercise will be a side plank with hip drops. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Go up into the side plank position, and then slowly drop your hip almost to the ground. Then come back up into the plank position. Start off with about 10 of these.
Finally you will stretch your inner thigh/adductor muscles. In a tall kneeling position, put the let you want to stretch out to the side of your body. Point your toes forward, and try to keep your leg straight. Lean downward and away until you feel a stretch. Hold it for 30 seconds, and do it three times.