MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Seated butterfly stretch
Sit tall with soles of feet together. Let the knees lower gently under their own weight; move feet farther away to reduce the stretch. Start with 2 × 15–20 seconds.
Target muscles
Adductors range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit tall with soles of feet together. Let the knees lower gently under their own weight; move feet farther away to reduce the stretch. Start with 2 × 15–20 seconds. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the adductors. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pressing down hard on the knees
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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