BUTTERFLY STRETCH

The butterfly stretch is a seated groin and inner thigh stretch that targets those areas. It is a great stretch for athletes who play field or court sports, runners, and anyone who has tight hips or a history of groin injuries. It is also a preparatory stretch to get you flexible enough to do splits. You can do this stretch after a lower body workout or an activity such as running. You will feel a stretch in your muscles, but you should not feel any pain (discomfort is normal and okay; just not pain). If you do feel pain, release the stretch. If you have had a knee or groin injury, talk to your doctor or physical therapist about whether you should do this stretch. The first thing you can do to get more of a stretch from the butterfly is to bring the feet closer in towards your groin. As you become more flexible, you can get a deeper stretch of the hips and back by leaning forward at the waist. Exhale and lean forward, keeping your back flat and allowing your chest to fall as close to the floor as possible. For an advanced stretch, place a yoga block or some books under your feet to lift them up, and use the forward bend, leaning from the waist.

Benefits

The butterfly stretch improves flexibility of the inner thigh adductor muscles. These muscles are used to draw your legs together. They help you maintain stability and balance. The butterfly stretch also opens the hips, which can become tight from sitting for long periods. This stretch is appropriate for pregnant women. After a year of being cooped up at home, your body is probably starting to feel it. Maybe your low back is throbbing by the end of the day, or your hips feel stiff and creaky from sitting at your desk for hours on end. Enter butterfly stretches, which can combat your work-from-home aches and pains, plus so much more. Butterfly stretches are also great for athletes thanks to their ability to promote flexibility, adds Hackney. She suggests working butterflies into your usual stretching routine to open up your hips and give those muscles a little extra love as you wind down from your workout, especially cardio activities that warm up and prime your muscles for deeper stretching. If you prefer to stretch before getting your sweat on, Neville recommends making the butterflies dynamic stretches to help prep your muscles for the workout to come, like fluttering your knees to help lubricate your hip joints. 19가이드03