Stretching your groin increases flexibility and opens up the possibility of positions that might otherwise be uncomfortable or plain impossible. Sit on the floor, and pull your feet toward your body so that the soles touch. Let your knees drop to the side until you feel a pull – just on the verge of discomfort. Hold that position for 20 to 30 seconds, but don't overdo it. "Any more than that will tear tiny muscle fibers, damaging the area that you're trying to loosen and strengthen," Hays says. He recommends doing this stretch several times a day, slowly, and with controlled pressure.
Credit: Kane Skennar / Getty Images
The 2014 Adventure Issue
From Iceland's Highway 1 to Utah's Canyonlands, an epic itinerary for modern explorers.
Plus: Building a Bigger Action Hero
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The Interpreters We Left Behind
The Rise of Cyclocross
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