How to Do a Butterfly Stretch

Here you can get information about How to Do a Butterfly Stretch. The butterfly stretch is one among the only stretches, and works on your inner thighs, hips, and groin. It can improve your flexibility for a spread of motion sports, including cheerleading, gymnastics, tumbling, and ballet, and may be a good exercise for cooling down after a workout. Better of all, the butterfly stretch is extremely easy to try to.

Butterfly Stretch Step-by-Step Instructions

  • Sit down on the ground or ground together with your legs ahead of you.
  • Reach forward and grab your right foot. It’s okay to bend your knee to assist your hand and foot connect. Gently pull your right foot towards your groin, bending until it’s at a cushy spot and therefore the sole of the foot is facing your left thigh.
  • Bend your left knee to bring your left foot toward your groin, in order that its sole touches the and of your right foot.
  • Hold your feet together with your hands and rest your elbows on your knees.
  • While keeping your back straight (no slouching), allow your knees to fall towards the bottom. You’ll apply gentle pressure on the inner thigh by pressing gently on the knees with the elbows. You ought to feel gentle pulling and tension within the groin.
  • Hold the stretch for 20 to 30 seconds.
  • Release and repeat 3 times.

Common Mistakes

Just as you’ll get injured doing sports and activities, you’ll also hurt yourself while stretching if certain precautions aren’t taken.


Bouncing in your stretch can tug on tendons and muscle insertion points instead lengthening the muscle. Bouncing defeats the aim of the stretch, which is to elongate and relax the muscles so as to enhance the pliability of the adductors. Use slow, smooth movements when performing your stretch.

Pressing Down Forcefully

Do not depress with great force. a bit like bouncing, this will put unwanted pressure on the tendons, ligaments, and insertion points—thus making you more prone to injury or overstretching.

Holding Your Breath

Do not hold your breath while stretching. As yoga teaches, the breath can assist you stretch deeper. Inhale as you rest and exhale as you initially do the work.

Tips for tight hips

Here are a couple of tips that could bring ease to the butterfly stretch:

  • It’s important to slowly open up your hips, especially if they’re very tight. Be gentle and increase your flexibility gradually.
  • Use slow, steady movements and avoid bouncing or pushing yourself beyond your natural limits.
  • Ensure your weight is balanced evenly between your hips, pelvis, and sitting bones. If you discover yourself sinking to at least one side, adjust your body.
  • If your knees are quite high off the ground, you’ll place cushions or blocks under your thighs or knees. Allow your thighs to relax and your knees to naturally lower, without pressing or forcing them down.
  • Use caution if you’ve got a groin or knee injury. Use support under your outer thighs and knees, as described above.
  • Sit with support, especially if you’ve got tightness. Use a mixture of blocks, cushions, and folded blankets to make a seat. Place your sitting bones on the sting of this seat, allowing your pelvis to tilt forward, so you’ll deepen the stretch.
  • Specialize in taking slow, long, and deep inhalations and exhalations. This may assist you to manoeuvre more deeply into the stretch.

Modifications and variations

There are several modifications and variations of the butterfly stretch which will help to form the pose easier and manageable.

Remember, the form of your body can affect your flexibility and range of motion. Do each variation on its own or combine them to make a hip-opening sequence. Use props as needed.

Here are a few options:

  • Put your back to a wall. To stay your spine straight, sit together with your back against a wall.
  • Twist to the left. Incorporate a twist by placing your left behind your back and therefore the back of your right against the surface of your left thigh. Or, twist within the other direction.
  • Hinge at the hips. Do a forward bend by hinging at your hips to fold forward. Rest your hands on the ground or a block. You’ll also place your arms on your legs and your hands on the outsides of your feet, while pressing your elbows into your inner thighs or calves.
  • Invert your seat. Do the stretch together with your legs up against the wall, as if you’re “sitting” on the wall.
  • Add shoulder stretches. Relieve tightness in your shoulders by doing simple exercises like shoulder rolls, shoulder shrugs, cross arm stretch, or Cow Face Pose. You’ll also cross one arm on top of the opposite, reaching for opposite shoulders, or place your palms together behind your back in Reverse Prayer Pose.
  • Lie back. Reclined butterfly pose may be a useful variation. You’ll place a cushion or block under your upper back to open up your chest.

Benefits of Butterfly Stretches

Butterfly stretches are a versatile and customizable staple in any stretch session, says Tara Hackney, PT, DPT, OCS, KTTP, a physical therapist at Athletico physical therapy. Neville recommends butterfly stretching before or after your workout, or as an opportunity in between Zoom meetings to open up stiff hips, lengthen leg and back muscles, and even improve your posture, to call a couple of benefits.

  • They relieve tight hips: Your hip muscles are especially susceptible to tightness lately because an excessive amount of sitting can cause your hip muscles to shorten and, well, stay short, says Neville. Butterfly stretches counteract short, stiff muscles by forcing them to try to the opposite: Lengthen and open. “We sit, work, walk, and run within the same plane of motion. Once you press your knees wide, you’re moving your body laterally and literally opening up,” she says.
  • They assist you function: Stretching out tight hips doesn’t just cause you to easier within the moment—it can make everyday activities a touch a bit easier. “Hips are the motor of the body: they assist us walk, run, jump, and sit,” says Neville. Therefore, the better your hips are functioning, the higher your entire body will move.
  • They stretch multiple muscles: you are not just stretching your hip muscles during butterfly stretches. You’re also giving your inner thigh adductor muscles, groin, hip rotators, and low back muscles some TLC, consistent with Hackney. Opening your knees wide taps into those leg muscles, and keeping an extended spine while leaning forward can gently stretch out your back, she says.
  • They increase flexibility: Stretching trains your muscles to remain long, lean, and limber, which boosts your all-around flexibility, says Neville. Even better? Research shows stretching can help boost range of motion in your joints, so you’ll stay mobile.
  • They improve your posture: Muscle imbalances like having tight hips with an over-rounded back can contribute to poor posture. Butterfly stretches can help correct those imbalances, so your body is best ready to hold itself upright, consistent with Neville.
  • They protect against injury: When your muscles are wont to being sedentary, an excessive amount of movement or lengthening can cause injury. Butterfly stretches are great for keeping tight hips limber to assist you avoid those accidental muscle tears.

Safety and Precautions

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.


  • Stretching shouldn’t hurt extremely. It’s meant to assist you warm up or calm down around a workout. If you are feeling extreme pain while stretching, stop at that time for 30-40 seconds, or it’ll not offer you any results (because no pain, no gain).
  • Take care to avoid overstretching. Stretching further than you’re able, or for too long, can cause muscle pulls and tears.
How to Do a Butterfly Stretch

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