Seated Leg Extended to Butterfly Stretch
Improve hip flexibility! Transition from a seated leg extension into a butterfly stretch to gently open your inner thighs.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Sit on the floor with your legs extended straight in front of you. Keep your back straight and your shoulders relaxed.
Initial Leg Position:
Allow your legs to remain straight and together. This is the extended position.
Transition to Butterfly Stretch:
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. You should feel a gentle stretch in your inner thighs.
Positioning Your Hands:
Place your hands on your feet or ankles for support. Keep your spine elongated.
Stretching Movement:
Keeping your feet together, gently press your knees towards the ground to deepen the stretch. You can also lean slightly forward to increase the stretch in your inner thighs.
Breathing:
Take deep, steady breaths throughout the stretch. Inhale as you lengthen through your spine, and exhale as you relax into the stretch.
Hold the Stretch:
Hold this position for 20-30 seconds, or longer if comfortable. Remember to relax your muscles and avoid pushing too hard.
Returning to Starting Position:
To come out of the stretch, gently bring your knees back together and extend your legs straight in front of you.
Repetition:
Repeat the exercise 2-3 times, or as desired.
Tips:
Listen to your body and only stretch to the point of mild discomfort.
Always maintain an upright posture with a straight back.