Vidéos
Instructions
- Sit on the floor with your back straight and the soles of your feet pressed together.
- Hold your feet with your hands and gently pull them toward your groin.
- Let your knees fall naturally toward the floor, keeping your spine upright.
- Begin a gentle forward bend from the hips, keeping the spine long and chest open.
- Pulse slightly forward and back for a dynamic stretch, staying within a comfortable range of motion.
Technical Tips
- Avoid rounding your back when bending forward.
- Engage your core to maintain spinal alignment.
- Use a yoga mat for comfort and support.
Breathing Tips
- Inhale as you lengthen your spine.
- Exhale gently as you lean forward.
- Maintain slow, even breathing throughout the movement.
Restrictions médicales
- Avoid if you have a recent hip or groin injury.
- Consult a physician if you have lower back pain or sciatica.
What muscles does the Butterfly Fold stretch?
The Butterfly Fold primarily stretches the adductors, or inner thigh muscles, and secondarily engages the hip abductors for stabilization and balance.
Is the Butterfly Fold good for beginners?
Yes, the Butterfly Fold is beginner-friendly and easy to perform, requiring no equipment and offering adjustable intensity based on flexibility level.
Can I do the Butterfly Fold every day?
Yes, the Butterfly Fold can be performed daily as part of a flexibility or mobility routine to maintain and improve hip and groin mobility.
How long should I hold the Butterfly Fold?
In dynamic versions, perform gentle pulses for 30 to 60 seconds. For static holds, you may remain in position for up to 2 minutes, depending on comfort.
Description
The Butterfly Fold is a dynamic flexibility exercise that targets the inner thighs and hips. Commonly used as part of warm-up or cool-down routines, it involves gently pulsing into a forward fold while in a seated butterfly position. This movement helps increase hip mobility, loosen tight adductors, and improve posture. It’s particularly beneficial for athletes, dancers, and individuals who sit for long periods, as it encourages greater range of motion and functional flexibility. The Butterfly Fold also supports recovery by reducing muscle tension and promoting circulation in the lower body. Easy to perform without equipment, this stretch is suitable for beginners and adaptable for more advanced practitioners seeking deeper mobility work.