How To Improve Hip Mobility With The Butterfly Stretch

Butterfly pose or a stretch is one of the basic but best exercises that help with hip mobility, if done properly, every day. It also improves posture and eases back pain.

If you are constantly feeling pain in your back, neck, and hips, then its time to add exercise like a butterfly stretch to your daily routine. A butterfly stretch is called such because when you sit on the floor and move your knees up and down to the sides, it looks like a butterfly flapping its wings. Many versions of butterfly stretch could be confused with it, like, the sitting cross-legged meditation pose, seated spinal twist, and a lotus pose. Compared to these, the butterfly stretch is very simple and yet many people are unable to sit comfortably while doing it. Some people cannot sit with their back straight, or cannot bring their knees to touch the floor or feel back pain while doing this stretch. The simple reason for not being able to do a butterfly stretch properly is because of the tight hips.

Stiffness and pain in any part of the body is a sign of losing mobility. This does not have an immediate effect but once you turn 40, your body takes longer to recover from pain. It means that your bones become weak due to less physical activity.

In this post, we will find out the benefits of doing butterfly stretch every day, how to properly practice butterfly stretch, and improve hip mobility for long-term fitness.

Disclaimer: All contents in this post are for general health information only. Please consult a specialist physician or a coach before trying any new exercise, diet or health advice. There are no affiliate links attached to this post.

POST CONTENTS
Benefits of butterfly stretch
The correct method to do the butterfly stretch
Butterfly stretch variations to improve hip mobility

BENEFITS OF BUTTERFLY STRETCH

Human bodies adjust according to their habits and surroundings. When you spend most of your days sitting on a chair in front of a laptop, the body tries to ease the pain by adjusting the posture for more comfort. The neck sticks forward, the head and shoulders slouch, the belly sags, and the hips take on all the burden of the upper body.

A healthy spine and strong hip muscles help maintain an upright posture. When you try to sit in a butterfly pose, your hip abductors should naturally rotate and sit comfortably. But if you notice your body is unable to hold your spine straight for a long time and your knees fold upwards instead of touching the floor. It is a clear indication that you have tight hips. A healthy body is a combination of good mobility as well as strength. So even if you have naturally flexible hips, you should still practice butterfly stretch every day.

Sometimes the genetics of the body that may be responsible for tight hips. For example, I have a flexible spine, so I can sit upright and stretch my upper body properly. But my hip abductors are tight, so I have to try harder to maintain good mobility. Everybody is different, and one thing that can work for some may not work for others. But if basic stretches are done regularly, it eases pain and helps maintain overall fitness.

The benefits of butterfly stretch are:
Improved mobility of the joints
Better posture
Reduces back, neck, and hip pain
Improved focus
Toned inner thighs
Help you manage stress
More balance and control over your body
Improves digestion
Relieves tiredness
Helpful for people with knocked knees

You may also like to read: Learn To Maintain Correct Posture Like A Dancer

THE CORRECT METHOD TO DO THE BUTTERFLY STRETCH

DON’T:

If you are recovering from an accident, like a bone injury, are pregnant, or have severe back pain then you should avoid doing the butterfly stretch. You should always consult your physician or physiotherapist before trying any new exercise.

PREPARATION:

Keep a yoga mat or use a yoga block or a cushion to help you sit comfortably in a butterfly pose.
You can wear comfortable shoes or do it barefoot or wear socks.
If you feel any pain while doing this exercise, you should immediately stop and check with a physiotherapist or a chiropractor.

Step 1. Sit on a yoga mat with your knees bent and together.
Step 2. Slowly open your knees to the sides and keep the soles of your feet together.
Step 3. Your hands should be holding your ankles lightly.
Step 4. Check if you can pull your feet closer to your hips or not.
Step 5. Check your position – head and neck aligned to your straight spine, try to keep your core engaged and breathe comfortably, your knees may or may not touch the floor.
Step 6. Keep cushions under your knees to sit comfortably. Or you can also keep a yoga block underneath your buttocks for more comfort.
Step 7. Inhale deeply while elongating your spine and neck. As you exhale slowly, bend forward towards your feet.

(You may or may not be able to touch your feet with your head, and that’s okay. Bend forward as much as you can and then relax your spine. Let your body understand this new position and be in this pose for 10 seconds.)

Step 8. Slowly come back up to the starting position. Repeat 5 times.
Step 9. As you sit in a butterfly position with your spine straight, slowly move your knees up and down. Repeat 10 to 15 times.

Butterfly stretch is most effective post workout because your muscles are already active. It helps the hip muscles open easily, without feeling pain because of stiffness.

You may also like to read: Gentle Stretches To Relieve Neck And Back Stiffness

BUTTERFLY STRETCH VARIATIONS TO IMPROVE HIP MOBILITY

The other variations of butterfly stretch that you can add or modify to improve hip mobility are:
Using a wall as a support for your back.
Lifting your arms straight over your head and then bending forward.
Sitting in a butterfly pose with a straight back, stretch your arms to the right and then on the left side.
Twisting your back to the right side, keeping your arms to the back and front, and staying in this pose for 5 seconds and then changing sides.
You can do the butterfly stretch while lying down, moving your knees gently up and down to ease hip tightness.

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