Butterfly
May 11th, 2023 4:20 PM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AButterfly stretch for inner thighs, hips, and lower back:
- Begin by sitting on the floor with your back straight and legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop towards the floor.
- Grasp your feet with your hands, if you can. Otherwise, hold onto your ankles or shins.
- Gently push your knees down towards the floor, using your elbows to apply pressure on your inner thighs.
- Keep your back straight and tall, and hold the stretch for 15-30 seconds.
- Release the stretch, and then repeat for 3-4 sets.
To reduce the difficulty, you can place a yoga block or a pillow under your buttocks to elevate your hips slightly. Alternatively, you can hold onto your ankles or shins instead of your feet to lessen the stretch.
To increase the difficulty, you can try to bring your heels closer to your body or lean forward towards your feet, keeping your back straight.
Reps:
- Beginner: 3-4 sets, holding each stretch for 15-30 seconds
- Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
- Advanced: 5-6 sets, holding each stretch for 45-60 seconds
Estimated time for exercise: 5-10 minutes
Body Group:
LegsMuscle Group(s):
HipMuscles used:
Primary:
AdductorsSecondary:
AbductorsTertiary:
Hip Flexors, Gluteus MaximusDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.