Whether you lead a sedentary lifestyle or you exercise, the butterfly stretch, which opens the hips, the inner thighs, and the groin, is essential for functional flexibility. A classic among women aged 50 and older. But not everyone can do it, for one reason or another. Here is how to solve any problem.
Having open hips is key to a healthy lower back, and the butterfly stretch is excellent for relieving lower back pain caused by hip stiffness or poor posture. It is especially useful after long periods of sitting or as part of a post-workout stretching routine.
Although the stretch seems quite simple (sitting with the soles of the feet together), it can be particularly difficult for some people to feel comfortable in this posture. Here are four reasons why doing a butterfly stretch (or even one in supine position, in which you lie on your back) could be difficult for you and tips to fix it.
If your hip flexors are tight
Paradoxically, one of the reasons you might want to do the butterfly stretch could be the cause of your difficulty performing this exercise. Tight hip flexors will make the stretch very uncomfortable and can strain the lower back. This is because the back will try to counterbalance the rigidity of the hips, which will sink you.
The solution: focus on reducing hip rigidity and improving mobility by incorporating hip-stretching and strengthening exercises into your workouts. To make the butterfly stretch more manageable in the meantime, it is recommended to sit on a pillow or a block to lift the sit bones above the knees. You can also place pillows or blocks under the knees for more support.
If the inner thigh muscles are tight
The butterfly stretch requires a deep stretch on the inner thighs, specifically in the part of the muscle that attaches to the front of the pelvis. Therefore, if it causes pain on one or both sides, it is likely that those muscles are tight. This tension is often associated with an anterior tilt (a pelvis tilted forward), which is usually the result of weakness in the hamstrings and glutes.
If you want to reduce tension and stiffness in the inner thighs in the long term, the solution goes beyond stretching. Working on breathing and pelvic position can have a magical effect in relaxing tense inner thigh muscles. Performing deep squats, which work the hamstrings, glutes and hips, is a way to achieve this. The trick is to combine breathing with squats to relax the deep hip muscles.
If you have pelvic floor problems
Adductor tension can go hand in hand with tension in the pelvic floor muscles. In fact, rounding the back when doing a butterfly stretch can be an indicator of pelvic floor tension. When pelvic floor muscles are tense, along with the glutes and the deep rotators of the hip, they tend to sink you, making it difficult to maintain an upright position. But this bad posture also causes other problems, such as neck, mid back, and lower back pain.
Pelvic floor muscle tension is usually the result of shallow breathing and weakness in the hip and torso muscles. Practice the deep breathing. Assume a child’s pose and inhale deeply, directing the breath toward the posterior pelvic floor as the air expands the abdominal cavity. Also strengthen the hips and glutes by incorporating exercises such as the glute bridge into your daily routine. And massage the pelvic floor.
Mujer haciendo ejercicios de estiramientos en casa.
To feel more comfortable with the butterfly stretch, try sitting against a wall to support your back and facilitate adopting a neutral spine. You can use a pillow or a block to raise the sit bones above the knees. Another option is to do the butterfly in a supine position with support, as the floor will help you keep your back straight and stretched.
If your torso muscles are weak
While having weak torso muscles does not directly prevent the butterfly stretch, a weak torso can be one of the main causes of adductor tension. The abdominal muscles help stabilize the pelvis, so when they are weak, the adductors can tense up and be forced to compensate. And if the inner thighs are overloaded, they can tense up.
Work on strengthening your abs. You can start with any basic core exercise, as long as you focus on flattening the lower abdominal area. Sit in a chair and lean back against the backrest. Place one hand on the upper abdominals, just below the rib cage. Place the other hand on the lower abdomen, just above the pelvis. Lift the lower abs and contract them firmly, keeping the upper abs relaxed.
