Adductor Stretch (Butterfly)

This exercise targets essential muscle groups for lower body mobility and joint health. Practiced regularly, it helps prevent injuries, improve flexibility and relieve chronic tension related to sedentary lifestyle or intensive sports practice.

Targeted Anatomy

The main targeted muscles include the thigh, hip and calf muscle groups. Each structure benefits from progressive lengthening that restores physiological joint ranges and reduces fascial adhesions accumulated over time.

Step-by-Step Instructions

Step 1 — Preparation

Choose a comfortable space with a stable floor. An exercise mat or non-slip surface is recommended. Warm up slightly with 2-3 minutes of walking or joint movements before starting.

Step 2 — Positioning

Adopt the starting position respecting natural joint alignment. The pelvis should remain neutral and shoulders relaxed. Slightly engage the core to stabilize the spine.

Step 3 — Executing the Stretch

Enter the stretch progressively and in a controlled manner. Never force beyond moderate tension. Breathe deeply and use each exhale to slightly deepen the movement.

Step 4 — Hold and Return

Hold the position for the recommended duration. Breathe naturally and stay relaxed. To exit the stretch, release gradually and gently return to neutral position.

Duration and Frequency

Hold: 30-60 seconds depending on the exercise
Sets: 2-3 per side
Frequency: daily for optimal results

Safety Tips

Follow the comfort rule: an effective stretch feels like moderate tension, never pain.
Do not bounce in the stretch (no ballistic stretching without supervision).
If you have known joint conditions, consult your practitioner before practicing.
Stay hydrated before and after the stretching session.

Variations

Easier version — reduce range or use a support (cushion, block, strap).
Advanced version — increase hold time or combine with PNF stretching (contract-relax).
Dynamic version — transform the static stretch into controlled movement for warm-up.

Target Audience

This exercise suits all practice levels. It is particularly recommended for athletes in recovery, sedentary individuals, and anyone wishing to improve their mobility and quality of life.

Adductor Stretch (Butterfly)