Seated Groin Stretch
The Seated Groin Stretch , also known as the "butterfly stretch", is an effective exercise that stretches the inner thighs and hips. This stretch is great for improving groin flexibility, reducing tension, and preventing injuries, especially for those who engage in activities such as yoga, running, or strength training.
Correct execution and technique
How to perform the Seated Groin Stretch :
- Sit on the floor with your feet together in front of you and your knees bent out to the sides.
- Hold your feet with your hands and use your elbows to gently press your knees to the floor.
- Keep your back straight and your chest lifted to avoid strain on your lower back.
- Breathe deeply and hold the position for 20-30 seconds.
- Release and repeat if necessary.
Here are some common mistakes to avoid during the Seated Groin Stretch :
- Crooked back: Make sure to keep your back straight throughout the stretch to protect your lower back.
- Force the knees: Avoid using too much force to press the knees down to the floor; let the stretching happen naturally.
- Bouncing: Do not "bounce" your knees up and down, as this can lead to injuries. Keep the stretch static for best effect.
Modifications and variations
This stretch can be adjusted to your flexibility level:
- Beginner variation: If the stretch is intense, you can sit on a cushion to lift your hips and reduce pressure on your groin.
- Advanced variation: For a deeper stretch, you can lean forward from the hips towards the feet, keeping your back straight to intensify the stretch in the inner thighs.
Reps and sets
Hold the Seated Groin Stretch for 20-30 seconds, and repeat 2-3 times for best effect. This exercise can be performed daily to increase flexibility in the hips and reduce tension in the groin.
Breathing technique
Breathe deeply and evenly during the stretch. Inhale deeply before entering the stretch, and exhale slowly as you go deeper into the position. This will help the muscles to relax and reinforce the stretch.