Butterfly Stretch
The Butterfly Stretch is a classic stretching exercise that helps increase flexibility in the hips, inner thighs and groin. The exercise is ideal for anyone who wants better mobility in the lower body, and is particularly beneficial for those who exercise legs and hips or sit a lot during the day.
How to do the Butterfly Stretch correctly
Follow this step-by-step guide to perform the Butterfly Stretch with proper form:
- Sit on the floor with your back straight and pull both feet towards your body so that the soles of your feet meet.
- Use your hands to hold your feet and let your knees fall towards the floor.
- Keep your back straight and gently press your knees down towards the floor to intensify the stretch in your hips and inner thighs.
- Hold the stretch for 20-30 seconds while breathing deeply.
Typical errors of the Butterfly Stretch
To avoid injuries and ensure an effective stretch, it is important to avoid the following typical mistakes:
- Rounding of the back : Many people have a tendency to bend their back forward. Keep your back straight to get the best stretch and avoid strain on the lower back.
- Excessive pressure on the knees : It is important to let gravity help lower the knees. Avoid pressing them down too hard with your hands.
- Too close distance between heels and body : Make sure to find a comfortable position. If the heels are too close, it can lead to discomfort in the hips.
Variations and Adjustments for the Butterfly Stretch
There are different variations of the Butterfly Stretch that can help you adjust the intensity of the stretch, depending on your flexibility: