If you’ve ever had hip adductor muscle strain, odds are your gracilis muscle was also affected.
You’ll find that hip adductor muscles are quite vulnerable to injury, and a lack of flexibility can contribute to this. Interestingly, 46.5% of all hip and groin injuries in men’s collegiate soccer are adductor muscle strains! [1]
Additionally, when it comes to lower body movements, it’s relatively easy to overlook the amount of work our muscles put in because we might be doing some of our daily actions on autopilot - usually walking and standing!
So don’t steer yourself towards an adductor strain and make sure to incorporate a gracilis stretch with your fitness routine!
2 Gracilis Muscle Stretches Worth Trying
Here’s how to do gracilis stretches so your inner thighs can be happy when you move.
Butterfly Stretch
- Sit on the floor comfortably.
- Bend your knees, letting them fall out to the sides
- Place the soles of your feet together, pulling them inward as much as you can.
- Slowly and gently move your knees downward.
- This stretch will be felt in your inner thighs and groin.
- Hold position for 20-30 seconds.
- For a deeper stretch, lean forward with your back straight.
If you’d like a quick visual on how to perform this, check out this video!
Standing Gracilis Stretch
- Stand with your feet shoulder-width apart.
- Step out to the side with your right leg, bending slightly at the knee. (Both feet are still flat on the ground!)
- Lean into your right leg, shifting your weight towards the right.
- You should feel the stretch along your inner thigh of the left leg.
- Hold this position for 20-30 seconds.
- Switch sides.
Gracilis Stretch: Inner Thigh Muscle Anatomy
Yes, by now you’ve probably guessed correctly - your gracilis muscle is part of the thigh: The gracilis is a long, thin muscle located in the medial compartment of the thigh. [1]
What does the gracilis do?
- Hip adduction
- Hip flexion
- Hip internal rotation
- Knee flexion
- Internal knee rotation
As you can see, the gracilis muscles does a lot! This is likely a reason why many athletes may experience adductor strain - it’s common in soccer, hockey, football, and basketball athletes. [1]
Gracilis Stretch: Why Do It?
This knowledge is general rationale for almost any stretch that’s out there. Granted that these stretches are done correctly and consistently, here are some benefits you can reap!
Improved Flexibility and Mobility
If you feel muscle tightness when walking, running, squatting (and others) you can surely benefit from doing these stretches! We use our leg muscles all day and keeping yourself limber and flexible can be helpful.
Better Performance
Stretching helps with keeping your muscles in top-notch shape, activating them and reducing any stiffness before activity. Ultimately, having a better range of motion can contribute to improved athleticism.
Less Injury
Because your muscles can now move more freely and efficiently, you’ll likely experience less risk for injury. Bottom line: flexible muscles are less likely to strain.
Improved Posture
Tight muscles are shortened and stiff muscles. Everything in your body is connected so any tightness can then put you in poor postural positions. Release any excessive tension when you can!
Gracilis Stretch: Pro Tips
If you’re new to stretching, here are important things to remember on your journey to better flexibility.
- Remember correct form!
- Warm-up adequately
- Don’t force or overstretch! Gentle pressure is best - listen to your body.
- Hold each position for 20-30 seconds
- Be consistent!
Achieving your desired flexibility comes from a consistent stretching routine. Aim for at least 2-3 times a week! As mentioned, listening to your body is key here.
Gracilis Stretch: My Short Story
As I was about to finish my second pregnancy, I found myself squatting in odd positions because my convex belly would force me to improvise. Sure enough, my inner thighs were in pain. At that point I have never stretched during pregnancy because of the pure discomfort.
After some recovery and stretching (yes, I did the butterfly stretch), I no longer had to face this kind of sore muscle for the duration of my pregnancy. Even then, this was a great learning experience because you never know when you’ll have to do movements a little differently than you’re used to! It’s always better to be proactive rather than reactive!
Gracilis Stretch: Conclusion
Now that you’re equipped with the how on gracilis stretches, it’s up to you to incorporate them into your routine! The benefits of flexibility, improved ROM and better performance are only a few of the positive elements you’ll experience! Sounds like a total win-win.
There’s no escaping the fact that we all use our gracilis (adductor) muscles! Even if you’re simply walking, pivoting, kicking or squatting - these muscles play a major role. Be gentle with yourself so you can reduce injury risk and do activities without discomfort.
So whether you’re a serious athlete or looking for ways to be healthy as you age, a well-rounded stretching routine is one of the easy (and free!) things you can do!
Gracilis Stretch FAQ
What causes a tight gracilis muscle?
Muscle tightness has several causes. While the lack of stretching may be an obvious reason, other factors may include:
- Overuse
- Sedentary lifestyle
- Stress
- Poor stretching technique
- Preexisting injury
Another cause that we might not think of is dehydration. Proper hydration is essential for muscle function.
How to stretch tight gracilis?
Check out the 2 examples listed in this article. Not only can they be done if you’re a beginner, but they can be done anywhere.
There are some variations that may require a chair or lying on the ground, try the stretches that you are willing to do consistently and with proper form!
We also have a page on how to do the piriformis stretch - this will also help you with tight hip flexor muscles!
What is gracilis syndrome?
The gracilis syndrome has been noted in European athletes (less frequently in US) and involves an injury (or inflammation) where the gracilis muscle attaches to the pubic bone. According to the American Journal of Sports Medicine, symptoms such as groin, perineal and medial thigh pain can emerge gradually.
A great resource from Bratton Family + Sports Medicine shows a breakdown of this syndrome. The causes include prolonged use or intensity while preventative measures include adequate warm-up, stretching, and conditioning!
What are the benefits of gracilis stretches?
We have a whole section on the benefits of gracilis stretches in this article. While improved flexibility and better ROM are the main benefits, you can bet that you’ll have less risk for injury and of course, better performance over time.
Sources:
[1] Khan, I., Bordoni, B,. Varacallo, M. Anatomy, bony pelvis and lower limb: thigh gracilis muscle. StatPearls, 2023.