MOVEMENT GUIDE / STABLE SUPPORT / MAT AS DESCRIBED
Seated butterfly
Sit with soles together and knees outward. Keep the spine tall and let knees settle without pressing them down. Begin with 2 × 20 seconds.
Target muscles
Adductor longus, brevis and magnus; gracilis and pectineus
Setup
Warm up gently and choose a supported position. Work within a comfortable range; never force through pain.
Perform the move
Sit with soles together and knees outward. Keep the spine tall and let knees settle without pressing them down. Begin with 2 × 20 seconds. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice controlled range of motion in the inner thighs. This is general mobility education, not an individual injury rehabilitation prescription.
Common mistake
Forcing the end range or treating an online sample as a diagnosis-specific rehabilitation plan.
Alternative
Use less range, more support or discuss an individual option with a physiotherapist.
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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