Hip Injuries and Adductor Rock Backs
For tight groin muscles caused by hip injuries, you might want to give this exercise a try.
Start in 4 point position on a mat with your legs as wide apart as possible as if you are trying to do the splits. Then push your butt backwards towards your heels and hold this position for 30 seconds. Perform 3 sets each time, 2 times per day.
This is a simple exercise that can help with improving the mobility of your groin adductor muscles. If you have any abnormal pain or problems doing this exercise, please consult your local physiotherapist before continuing.