Tenglow
Mobility
How to do the groin and back stretch
The groin and back stretch is a seated stretch with your feet together and knees open, mainly stretching the inner thighs and the lower back.
How do you do it?
- Sit tall with the soles of your feet together.
- Let your knees fall open to the sides.
- Hold your feet or ankles.
- Lean forward gently from the hips.
- Breathe and relax.
Breathing: Breathe slowly and steadily, relaxing a little more on each out-breath.
What are the common mistakes?
- Pushing your knees down with your hands. Let them relax open on their own.
- Rounding your back to go further. Hinge from the hips with a long spine.
How can I make it easier or harder?
Easier
Sit on a cushion
Harder
Hold the stretch a little longer
How does it work in Tenglow?
The groin and back stretch is a main-block mobility move. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Ease out if you feel sharp pain in your groin or knees, and never bounce into the stretch. This is general fitness information, not medical advice.
Questions about the groin and back stretch
Why are my knees high off the floor in this stretch?
That is normal and depends on your hip flexibility. Let gravity do the work and relax your legs. Sitting on a cushion lifts your hips and makes the position easier. Forcing your knees down is not necessary.
How long should I hold the stretch?
In the app the timer sets the interval at 30 to 45 seconds. Hold a gentle stretch without bouncing, breathing slowly. If the stretch turns to sharp pain, ease off. Sit on a cushion to ease the pull, breathe out slowly, and relax your hips. Never push into pain, and stop if you feel any.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).