What kind of upper body weight lifting and strengthening exercises can I resume if I pulled my groin 1 1/2 weeks ago? I think it is about a grade 1 groin pull, maybe 1.5
I yanked an adductor the other day. Just speaking from my own experience, it played out a little like this:
- Deadlifting was okay.
- Overhead pressing, bench pressing, pullups, and dips were all fine.
- Squatting I waited about a week, then started with ramping sets (empty bar, 50% of 1RM, 60% of 1RM, I think I maxed around 75% of 1RM.
- Olympic lifts I waited on until my squat was back to normal.
- I was healed up fully in about two weeks.
In general I'd just say that anything where you need a wide stance is going to be problematic and aggravating. Where your knees are relatively close together and you're not engaging your hip adductors as much, you should be okay.