Seated Butterfly Adductor Stretch

Execution

1. Sit tall with the soles of your feet together and your knees dropped out to the sides.
2. Hold your feet or ankles lightly with both hands and draw them a little closer to your body.
3. Keep your back long rather than rounding forward to force the knees lower.
4. Rest your forearms or elbows lightly on your thighs/knees and let gravity ease them down, without pressing hard or bouncing.
5. Hold the position for 20-30 seconds, breathing slowly, feeling a gentle stretch along the inner thighs and groin.
6. Release slowly, bringing the knees back together before standing up.

Quick cues

• Long spine, no rounding forward.
• Let gravity lower the knees, don't press.
• Pull to tight, not to pain.
• Exhale to open the hips a bit more.

Common faults

• Fault: Rounding the back to force the knees lower

  Fix: Keep the spine long and sit up tall, letting gravity do the work instead of rounding forward.

• Fault: Bouncing the knees up and down repeatedly

  Fix: Hold still at the point of tension; this is a static stretch, not a bouncing one.

• Fault: Pressing down hard on the knees with the elbows

  Fix: Rest the hands lightly on the thighs or knees, building depth gradually over sessions.

• Fault: Holding the breath during the hold

  Fix: Breathe slowly and evenly, exhaling at the deepest point of the stretch.