The pectineus muscle, located in your inner thigh, helps you bring your leg toward the midline of your body. It originates at the pubic bone and connects to the femur. Because of its location and function, keeping it flexible is key to reducing pain and improving mobility.
Here are a few pectineus muscle stretches to add to your routine.
Understanding Pectineus Trigger Points
Trigger points are irritable, tight spots in skeletal muscle that can cause pain and discomfort. They’re often described as nodules you can feel in a taut band of muscle.
Pectineus trigger points can cause referred pain, meaning you might feel the pain in an area other than where the trigger point is located.
To find a pectineus trigger point, feel around on your inner thigh, near the groin. You’re looking for a tight band or a knot that feels tender to the touch.
Self-releasing the pectineus trigger point
If you’re trying to release a trigger point or tight spot in your pectineus muscle, you can use a ball and a bolster.
Here’s how:
- Position the ball on your pectineus muscle.
- Apply gentle pressure and slowly roll the ball around the area.
- Move slowly and stop if you feel any pain.
You can also use a foam roller, but a ball is more targeted. As you’re working on your muscles, listen to your body and don’t push beyond what feels comfortable. If it hurts, stop.
Pectineus muscle stretches
Here are a few stretches you can try to loosen up your pectineus muscle:
Butterfly stretch
The butterfly stretch is a classic stretch for the inner thigh muscles, including the pectineus. Start in a seated position with the soles of your feet together, allowing your knees to fall open to the sides. Gently press down on your knees to deepen the stretch.
Wide-legged seated forward fold
This stretch also targets the inner thighs and groin. Sit with your legs spread wide apart. Keeping your back as straight as possible, lean forward from your hips.
Modified lunge stretch
A modified lunge can also help stretch the pectineus. Kneel on one knee with your other foot flat on the floor in front of you, knee over ankle. Gently push your hips forward until you feel a stretch in your inner thigh.
Conclusion
Stretching the pectineus muscle can increase flexibility and relieve pain. Try these stretches and self-release techniques, but if your pain persists, be sure to talk with a healthcare professional.