![]() To focus on mobility, Wilking says to hold the butterfly stretch for 30 seconds, then attempt to bring the knees together for 5 to 10 seconds, before slowly lowering the knees back down. ![]() Hip mobility is essential for everyday movements like picking up kids or groceries, using stairs, and getting in and out of a chair, and the butterfly stretch is a great way to increase that range of motion, says Wilking. Here are the major rewards you can expect when you add this graceful lengthener to your repertoire. There’s a lot to love about the butterfly stretch, whether you’re super flexible or just getting started on your stretching routine. Wilking suggests inhaling through your nose for 4 seconds, holding for 2 seconds, and slowly exhaling through your mouth for 6 seconds. Place yoga blocks or towels under your knees for extra support during the stretch.Do not go past that “good stretch” feeling. Find a position that feels challenging, but not painful.Open your knees slowly, and do not press down on your knees with force.Balance your weight evenly between your sit bones, hips, and pelvis.Exhale and relax your knees closer to the ground.Inhale and elongate your spine and root into your sit bones.The closer your feet are to your hips, the more challenging the pose. ![]() Allow your knees to gently fall to the sides (like a butterfly) and place hands on your feet or shins.Sit on the floor with legs bent and the soles of your feet pressed together.That turns into decreased performance and higher the risk of injury, she explains. When you have limited range of motion (tight adductors), it can create a breakdown in the kinetic chain, or the interconnected group of muscles that work together to perform movements (from feet up through the spine). “The main function of the adductor muscles is to pull the thighs together and rotate the upper leg as well as to stabilize the hip, where the hip flexors assist in lifting the thigh creating flexion at the hip,” says Wilking. That's because the adductor muscles play a key role in coordinating movements. You may also recognize her from her Instagram Live workouts with WH. Meet the expert: Ash Wilking, CPT, is a certified personal trainer and Tonal coach. While a butterfly stretch may seem simple, it scores major points for hip mobility, increasing range of motion in the adductors, and improving any lower-back, hip, or pelvic pain. “The butterfly stretch targets the hip flexors as well as adductor muscles that run along the interior side of the femur also referred to as the groin,” says Ash Wilking, CPT, a certified personal trainer and Tonal coach. It's a simple seated position that's super accessible and effective. That stiffness shows up after getting out of a chair, bounding up the stairs, or squatting down to pick something up. ![]() If you’re anything like me, your lower body and hips are perma-tight from sitting All. ![]()
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