Relieve fatigue with the butterfly stretch.
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Though the butterfly is a simple stretch to perform, don't underestimate its numerous benefits. Yoga Journal reports that the butterfly - also called Bound Angle pose - can help to relieve fatigue, stimulate your heart and improve circulation. Just the same, many perform the butterfly for its ability to effectively stretch your adductors, or inner thighs. Sitting in butterfly for a few minutes can ease tightness and discomfort in the entire pelvic region of your body, including the hips and groin.1.
Warm your muscles before stretching to get your blood flowing; stretching cold muscles can result in an injury. Perform five to 10 minutes of light to moderate cardio activity, such as bicycling, walking or climbing stairs.2.
Sit tall on an exercise mat with your legs in front of you. Elongate your spine, engage your abdominal muscles and push the shoulder blades down and away from your ears. Maintain a neutral neck and lower back.3.
Bend your knees and bring the bottoms of your feet to touch in front of your pelvis. Drop your knees out to the sides; your legs should make a diamond shape.4.
Inch your heels as close to your pelvis as possible while keeping the entire length of the outer edges of the feet touching the floor. Avoid forcing the heels in; you should feel tension but not pain.5.
Press the feet together and allow the knees to drop toward the floor as low as they will go. Sit on a yoga block or rolled-up blanket if your hips are especially tight; the elevation of your pelvis can help the knees to lower in a safe manner.6.
Place your hands on top of your feet and your elbows on your thighs. Bend at the hips and bring your torso toward your legs. Maintain a straight lower back when folding forward. Press the elbows into your legs to deepen the stretch in your inner thighs.7.
Hold the stretch for one to five minutes. Release by bringing your torso upright and releasing the legs out in front of you.
- Exercise mat
- Stretch only to the point of tension; avoid forcing your muscles to stretch further than they are naturally able.
- Maintain a static stretch; bouncing or fluttering your knees up and down can cause an injury to your thighs or hips.
- Consult with a health care professional before starting a new stretching or fitness program. Tell your physician if you have had any issues or injuries in your thighs, hips, knees, pelvis or lower back.