The butterfly position is one of the simplest stretching exercises to do. Acts on the inner thigh, groin and hips. It can help you increase muscle flexibility and improve your performance in various sports, such as aerobics and dancing, but also simply relax and stretch your muscles after a workout. It is an exercise suitable for everyone, even for beginners.
Steps
Step 1. Prepare to perform the exercise
The butterfly position is useful for relaxing and stretching muscles after a workout. Before performing the exercise, you will need to have practiced aerobic activity at a moderate level, such as brisk walking or cycling, for at least 5-10 minutes. Stretching when the muscles are cold could cause injury.
Step 2. Sit on the floor with your legs straight in front of you
Stretch your spine straight up and keep your legs fully extended.
Step 3. Join the soles of your feet
Bend your knees and tip them outward. You can bend one leg at a time for less effort. Bring the soles of your feet together, then make sure your back is straight and your head aligned with your spine.
Step 4. Try to bring your heels as close to your hips as possible
Grab your ankles and gently pull them towards you. Try to bring your feet closer to your pelvis, but be careful not to force the position, you shouldn't feel pain.
Step 5. Tilt your torso forward
It is important that the back remains straight. You can gently push your elbows against your thighs for an even deeper stretch.
If you are a beginner, you may have a hard time leaning your torso forward, but don't worry, the important thing is to feel the muscles stretch gently. With practice, doing this pose will become easier and you will be able to bring your chest closer to your legs
Step 6. Hold the position for 30 seconds
Stay completely still, without rocking your torso back and forth. If at some point you start to feel a strong tension somewhere in your body, try to hold on for another 30-40 seconds.
Step 7. Relax and repeat the exercise
To make the stretch really effective, you will need to do it again, 2 to 4 times, depending on the flexibility of your muscles by holding the position for 30 seconds each time.
Warnings
- Stretching shouldn't cause severe pain. The purpose of stretching is to warm up or relax the muscles before or after training. If you feel a strong tension in one point of the body, try to hold on for another 30-40 seconds, otherwise you will not get any results (no sacrifices, no rewards).
- Be careful not to subject your muscles to excessive or prolonged tension. Listen to your body's messages so you don't risk getting injured.
