With Inner Thigh Exercises
Inner Thigh exercises increase flexibility in the muscle group located on the inside of your upper leg, consisting of four muscles, generally called groin muscles: adductor magnus, adductor longus, adductor brevis, and gracilis. These muscles are used when you pull your legs together at the hips. They are used for moving sideways, and will be used in dancing, skating, tennis, and other such active pursuits. Stretching these muscles will help to prevent injury when you get involved in activities that require more than straight forward walking. Failure to properly stretch these muscles can lead to a strain (tear) that will hamper attempts at walking or running.
This exercise for the inner thigh muscles is called the Single Leg Rotation. To do this exercise, lie down on your back on the floor (with your head on a pillow, if you'd like), with your knees drawn up together, and feet flat on the floor. Keeping your left knee upright, gently drop your right knee, keeping your shoulders flat on the ground, until you feel a pulling in your right groin (inner thigh). Hold it for the specified amount of time, then bring your knee back up and relax for a few seconds. This is one rep. After completing the reps, do the same exercises with the left leg.
Keep These Things in Mind
Don't hold your breath as you perform the stretches. Employ smooth, even motions throughout the exercise; don't jerk or bounce to stretch the muscles. Concentrate upon and try to feel the specific muscles being stretched. Try to relax surrounding muscles as you stretch your inner thigh. Remember— anti aging that works requires you to work at anti aging.
Watch this video for further explanation and demonstration of the Single Leg Rotation—
After completing the inner thigh exercises, move on to the shoulder exercise.