6 EJERCICIOS que ELIMINAN el DOLOR de INGLE

📌 VIDEO OBJECTIVES 🧠 You will learn 6 effective techniques to relieve groin pain and improve hip mobility. 🧘‍♂️ You will activate and relax your deep pelvic muscles with gentle, progressive exercises. 🏃‍♀️ You will perform active stretches and glides that combine mobility, strength, and control. 🎯 You will finish with a deep self-massage to unlock your core muscles and release tension. 📌 BENEFITS OF THE EXERCISE These exercises are specifically designed to relieve groin pain and improve hip mobility, especially if you experience discomfort at the junction between your thigh and pelvis. Through a combination of mobility, active stretching, eccentric work, and self-massage, you can: ✅ Reduce stiffness in the adductors and iliopsoas, two of the main culprits of groin pain. ✅ Improve pelvic stability and relieve lumbar pressure. ✅ Decompress joints and release tension from deep muscles that aren't activated with conventional exercises. ✅ Increase range of motion and decrease discomfort when walking, sitting, or exercising. Spoiler alert: you'll need a sheet of paper, a chair... and some courage to take on the psoas! 📌 DESCRIPTION Does groin pain keep you from moving freely? Do you notice discomfort right where your leg meets your pelvis? Then this video is for you. Get ready to discover 6 powerful exercises to relieve hip and groin pain that combine technique, science... and a little physiotherapy magic! (No spells, just biomechanics.) We start with two decompression positions on the floor to open your hips gently but very effectively. Here you'll learn to use your foot placement as an intensity dial, modifying the stretch according to your pain tolerance. Then we move on to standing exercises, with the help of a chair, a cushion, and a humble piece of paper (yes, that paper you get in the printer can also be used to unblock your adductor muscle). In this routine, we directly address the main causes of groin pain: 🔹 Iliopsoas: that deep muscle that connects your lumbar spine to your femur and is often tight if you spend a lot of time sitting. 🔹 Adductors: a strong but forgotten muscle group that easily becomes inflamed if you exercise without mobility or if your hip is unbalanced. 🔹 Ligaments and joint capsule: relieved with controlled weight-bearing positions and deep massage. Exercises include active stretches, glides, and a final self-massage with a tennis ball that will make you feel like you've had a physical therapy session at home. What can you expect after this video? ✔️ Less hip stiffness. ✔️ Reduced pain when walking, climbing stairs, or sleeping on your side. ✔️ A feeling of "liberation" in the groin area. ✔️ Improved posture thanks to pelvic opening. And all this without complicated equipment. All you need: A comfortable place to lie down (your bed or a mat). A stable chair. A cushion and a tennis ball. And a sheet of paper (or a sock, a rag... anything that allows you to slide your foot). Plus, if you're still hungry for more, I'll give you a great gift in the form of a card: Hip Week, a free event where thousands of people have already improved their quality of life thanks to specific exercises and practical advice. Don't miss it! 📌 DOSAGE 💪 You can perform each exercise for 5 to 10 repetitions, depending on your comfort level and pain tolerance. 🌀 For the sustained stretch exercises, hold for 10 to 30 seconds per repetition. 🛋️ For the ball massage, perform 3 different areas, holding each one for 20 to 40 seconds while breathing deeply. 📆 Repeat this routine 3 to 4 times a week and accompany it with active rest or gentle walks. 0:00 INTRO 0:38 HIP OPENER (SUPINE - leg crossed and lowered) 3:40 PELVIC LIFT WITH SUPPORT UNDER THE BUTTOCKS 8:20 CHAIR PSOAS STRETCH 10:50 BACK SLIDE (leg back, upright) 13:25 SIDE SLIDE FOR ADDUCTORS 16:15 DEEP BALL GROIN MASSAGE 20:35 CLOSING This video is for educational and informational purposes only and does not replace the evaluation or treatment of a healthcare professional. If you have a herniated disc or any other medical condition, consult a specialist before performing these exercises. Be sure to listen to your body and stop any movement that causes pain or discomfort. Improper exercise execution or lack of supervision can pose risks. The author of the video is not responsible for any injuries resulting from the practice of this routine.