Description

Stretching the muscles is very important in order to be flexible. Muscle shortening and the resulting incorrect posture can be corrected by stretching. It helps to reduce tension in the muscle and increase blood circulation. This exercise stretches the inner thighs (adductors).

Exercise

Butterfly Stretch

Type: Bilateral Equipment: Körpergewicht

Tutorial

1

Sit on the floor and bend your legs.
2

Bring your feet fully together and bring them as close as possible to your groin. You can also hold your feet with your hands.
3

Now move your knees outwards or towards the floor so that you feel a stretch in your inner thighs. Ideally, your knees should be resting on the floor. Keep your upper body upright and imagine that your head is being pulled upwards.
4

Hold this position until you have reached the specified time.

Tip

Short-term stretching (10-15 seconds) is suitable for warming up before training. To increase flexibility in the long term, the muscle should be stretched for 30 seconds or longer. The intensity should be chosen so that you feel a stretch in the muscle, but not too much pain. Pay attention to how your body feels. Parameters such as temperature, time of day, age and training condition should be taken into account
Make sure that you maintain calm and even breathing while stretching.