If you’re looking for a simple yet effective stretch that targets your hips, inner thighs, and lower back, the butterfly stretch is a great addition to your routine. It’s beginner-friendly, doesn’t require any equipment, and can be done almost anywhere, whether you’re at home, at the gym, or even in the office.
This short video demonstrates the correct form and pace to follow, especially if you’re new to stretching or dealing with stiffness.
What Is the Butterfly Stretch?
The butterfly stretch is a seated stretch that targets the inner thighs (adductors), hips, and groin area. It helps increase hip mobility, improve flexibility, and relieve lower back or pelvic tension, especially helpful if you sit a lot, are recovering from injury, or simply want to move better.
Who Can Benefit from This Stretch?
The butterfly stretch is ideal for:
Anyone who sits for long hours (desk workers, drivers, students)
Athletes and active individuals looking to prevent hip tightness
Pregnant women or postpartum moms with hip or pelvic discomfort
Teens and kids experiencing growth-related tightness
Older adults who want to maintain joint mobility
People with lower back pain caused by tight hips or imbalances
How to Do the Butterfly Stretch Safely
Start seated on the floor or a yoga mat.
Bring the soles of your feet together in front of you and let your knees fall outward.
Sit up tall, keeping your spine straight and shoulders relaxed.
Hold your feet or ankles and gently press your knees toward the ground (don’t force it).
You can lean slightly forward to deepen the stretch — just keep your back flat.
Breathe deeply and hold for 30–60 seconds. Repeat 2–3 times.
📌 Tip: If your knees are high off the ground, sit on a folded blanket or cushion to elevate your hips. This makes the stretch more accessible.
When to Use It
Use the butterfly stretch:
After workouts to release hip tension
In the morning to loosen up tight muscles
Before bed to calm the nervous system and ease stress
Before chiropractic adjustments or physical therapy to improve mobility
Benefits of the Butterfly Stretch
✅ Improves hip and groin flexibility
✅ Reduces lower back and pelvic tightness
✅ Helps with sciatica and piriformis syndrome
✅ Supports posture and pelvic alignment
✅ Eases discomfort from sitting too long
✅ Enhances circulation in the lower body
Want to Move Better, Feel Better?
At Re-LAX Chiropractic + Wellness, we focus on whole-body mobility, posture correction, and pain relief. If you’re dealing with tight hips, lower back pain, or stiffness, this stretch is a great place to start, but it’s even more effective when combined with professional care.
Our team uses spinal adjustments, soft tissue therapy, decompression, and targeted rehab exercises to help your body feel and function its best.
📍 Visit Us:
Re-LAX Chiropractic + Wellness
8929 South Sepulveda Blvd., Suite 100
Los Angeles, CA 90045
🌐 https://re-laxchiropractic.com
Ready to improve your flexibility, posture, and overall wellness? Book your visit today and let’s get started.