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Butterfly Stretch: 6 Steps to Open Your Hips and Relieve Back Pain
Do you often feel tired from sitting for long periods? Try the butterfly stretch with 6 simple steps you can do at home. This exercise not only helps you quickly open your hip joints and increase hip flexibility, but it's also a great way to relieve stress and effectively reduce back pain. Practice daily to feel a more supple and healthier body!
If you frequently experience stiff hips, inner thigh soreness, or feel sluggish after prolonged sitting, then the butterfly stretch is a simple yet extremely effective exercise to improve flexibility. According to many kinesiologists, dedicating just 5–10 minutes daily to hip and inner thigh stretches can help increase mobility, reduce injury risk, and support better recovery after workouts.
In particular, many people who do gym, yoga, or sports in Vietnam often skip stretching, leading to tightness in the hips and groin after long periods of activity. This is also why the body finds it difficult to perform movements that require a wide range of motion, such as deep squats, high kicks, or experiencing lower back pain from prolonged sitting.
In this article, you will understand how to perform the butterfly stretch correctly, its practical benefits for the body, as well as important tips for effective stretching without causing pain or adverse effects. This exercise is suitable for beginners, yoga practitioners, gym-goers, and office workers who need to improve their daily flexibility.
How to do the butterfly stretch correctly
Prepare with the correct sitting posture
- Sit on the floor with your back naturally straight, avoiding slouching or hunching your shoulders.
- Extend both legs forward to stabilize your body before starting the exercise.
- Relax your hips and thighs for more effective stretching.
Bring the soles of your feet together
- Bend your knees out to the sides and pull both feet closer to your body.
- Place the soles of your feet together in a butterfly shape.
- Pull your heels towards your hips to a comfortable degree, do not force it if you feel pain or excessive tension.
Perform the butterfly stretch
- Keep your back straight and breathe evenly.
- Slowly lean slightly forward to increase the stretch in your hips and inner thighs.
- Use your hands to hold your feet or ankles for better stability.
- Hold the pose for at least 30 seconds to allow your muscles to relax.
Tips for effective stretching
- Do not bounce your knees forcefully as this can cause muscle strain or groin pain.
- Only stretch to the point where your body feels a gentle tension, do not force flexibility.
- This hip and inner thigh stretch can be done after gym, yoga, or prolonged sitting to help your body relax better.
- Regular daily practice helps improve flexibility and effectively reduces hip stiffness.
Step 1: How to sit safely for stretching before exercising
Sit in the correct posture to protect your spine
- Sit on the floor with both legs extended straight in front of you.
- Keep your back naturally straight and open your shoulders slightly to lengthen your spine.
- Avoid bending your back or hunching your shoulders, as this can reduce the effectiveness of the stretch.
Keep your body stable when performing the movement
- If your body is not flexible enough, you can lean your back gently against a wall for balance.
- Stabilizing your back helps reduce pressure on your hips and lower back during the stretch.
- This is a suitable practice for beginners or those who often experience muscle stiffness after prolonged sitting.
Warm up before stretching
- Spend about 10–15 minutes warming up your body before exercising.
- You can do light walking, joint rotations, or a few light cardio movements to increase blood circulation.
- Proper warm-up helps soften muscles, supports effective stretching, and reduces the risk of injury during exercise.
Notes when stretching at home
- Do not stretch when your body is cold, as this can easily cause muscle strain or soreness.
- Breathe evenly throughout the exercise to allow muscles to relax better.
- Maintaining a daily stretching habit helps improve flexibility and supports more agile movement.
Step 2: How to get into the butterfly pose correctly
Bring the soles of your feet together
- Slowly bend both knees and pull your feet towards your body.
- Place the soles of your feet together to form the basic butterfly pose.
- If you find it difficult, you can bring one leg in first and then adjust the other leg to make yourself more comfortable.
Keep your knees naturally open
- Allow your knees to fall open to the sides according to your body's natural flexibility.
- Do not use strong force to push your knees down to the floor as this can cause tension in the groin and inner thighs.
- When done correctly, you should feel a gentle stretch in your hips and inner thigh muscles.
Keep your back and neck straight when stretching
- Sit with a straight back to allow your spine to lengthen naturally.
- Keep your head aligned with your spine, avoiding tilting your head down or bending your neck.
- Relax your shoulders and breathe evenly to help your body adapt more easily to the movement.
Tips to make the butterfly stretch more effective
- You can sit on a folded towel or thin yoga mat if your hips are tight.
- Beginners should hold the pose for a short time and then gradually increase it as tolerated.
- Regular practice helps improve hip flexibility, supporting less muscle stiffness from prolonged sitting.
Step 3: How to correctly pull your legs when doing the butterfly stretch
Bring your heels closer to your body
- Gently hold your ankles or feet with both hands.
- Slowly pull your heels closer to your pelvis until your body feels comfortable.
- Only pull within your natural range of flexibility, do not force it to avoid hip pain or inner thigh strain.
Maintain a stable posture when stretching
- Always keep your back straight and shoulders relaxed throughout the exercise.
- Focus on feeling a gentle tension in your hips, groin, and inner thighs rather than trying to achieve a large range of motion.
- If you feel a sharp or strong discomfort, immediately reduce the stretch.
Do not bounce or flap your legs repeatedly
- Avoid bouncing your knees up and down like "flapping butterfly wings".
- Strong and continuous movement during stretching can increase pressure on the hip joint and the connection between the leg and the pelvis.
- In some cases, incorrect practice can also easily cause ligament strain or joint injury.
Tips for safer hip stretching
- Breathe slowly and evenly to allow your body to relax naturally.
- Beginners should pull their legs slowly during each session to safely increase flexibility.
- Combining the butterfly stretch after exercise helps muscles recover and effectively reduces hip stiffness.
Step 4: How to fold forward when doing the butterfly stretch
Lean forward correctly
- Slowly lean your torso slightly forward to increase the stretch in your hips and inner thighs.
- Always keep your back naturally straight, avoiding rounding your back or overextending your neck.
- Perform slowly to allow your muscles to gradually adapt to the stretching range.
Use your elbows to aid the stretch
- You can gently place your elbows on your inner thighs to help open your hips deeper.
- Only apply gentle pressure, do not forcefully push your knees down to the floor.
- When done correctly, your body should feel a gentle tension that is still comfortable and pleasant.
Beginners do not need to bend too deeply
- If you are new to the butterfly stretch, only lean forward until you feel a gentle stretch in your muscles.
- There's no need to try to touch your chest to your feet or overexert your body from the start.
- After consistent practice, the flexibility of your hips and inner thighs will naturally improve, allowing you to fold deeper.
Tips to avoid pain when stretching
- Breathe evenly throughout the exercise to help your body relax better.
- Stop if you feel a sharp pain in your hips or lower back.
- Consistent daily practice helps increase flexibility, supports agile movement, and effectively reduces muscle stiffness.
Step 5: Hold the butterfly pose for the correct duration
Hold the pose for 30–40 seconds
- After getting into the correct butterfly stretch pose, hold your body still for about 30–40 seconds.
- Maintain slow and even breathing to allow your muscles to relax better.
- Holding for a sufficient duration helps increase the effectiveness of stretching the hips, inner thighs, and groin area.
Do not bounce when stretching
- Avoid shaking or bouncing your body, even gently.
- Continuous movement during stretching can over-strain muscles and joints.
- Proper stretching should be done slowly, steadily, and with control.
Adjust immediately if you feel sharp pain
- You should feel a deep but still comfortable stretch in the muscles being targeted.
- If you experience sharp pain or excessive discomfort, reduce your lean or move your legs a little further away.
- Do not try to endure pain to force your body to become flexible quickly, as this can easily be counterproductive or cause injury.
The correct sensation when performing butterfly stretches
- An effective stretching exercise should create a mild, relaxing sensation of tension, without making you hold your breath or tense your body.
- If your breathing becomes erratic or your body stiffens, it's a sign that you are stretching too deeply.
- Regular daily practice will help your body become more flexible and increase range of motion safely.
Step 6: Repeat the butterfly stretch
Relax your body after each stretch
- After holding the pose for the full duration, slowly lift your torso and relax your legs.
- Take a few seconds to let your muscles relax before continuing the exercise.
- Avoid changing poses too quickly, as this can easily cause muscle strain or discomfort.
Repeat the exercise for increased effectiveness
- Perform the butterfly stretch 2–4 times in each session.
- Hold each pose for about 30 seconds to allow the muscles enough time to stretch.
- The number of repetitions can be adjusted according to your flexibility and comfort level.
Adjust according to your own ability
- If your body is still stiff, you can start with a short duration and gradually increase it each day.
- Those with better flexibility can hold longer or lean deeper comfortably.
- The most important thing is to practice regularly and with correct technique, rather than forcing your body excessively.
Tips to safely increase flexibility
- Incorporate this hip and inner thigh stretch after your workout or after prolonged sitting.
- Maintaining a daily stretching routine helps improve flexibility and effectively reduces muscle stiffness.
- When your body is stretched correctly, movements, gym workouts, or sports also become easier.
Warning against overstretching
Do not stretch beyond your body's capabilities
- Stretching too deeply or holding a pose for too long can lead to muscle strain, soreness, or even tears.
- When performing butterfly stretches, gradually increase the range of motion according to your body's natural flexibility.
- A flexible body is the result of consistent practice, not forced quick results in a few sessions.
Proper stretching should not cause severe pain
- An effective stretching exercise should only create a mild to moderate sensation of tension in the stretched muscle area.
- If you feel sharp pain, burning, or intense discomfort, you should immediately reduce the stretch.
- Do not try to endure pain with the thought "the more it hurts, the more effective it is," as this can easily damage muscles and joints.
How to handle feeling too much tension
- Stop at a position that causes slight tension but still allows you to breathe evenly.
- Hold the pose for about 30–40 seconds to allow your muscles to adapt gradually.
- Then, release gently instead of springing up or changing poses abruptly.
The true goal of stretching exercises
- Stretching helps warm up the body before exercise and aids in relaxation after physical activity.
- Correct technique improves flexibility, reduces muscle stiffness, and supports easier movement.
- Consistent daily practice is far more effective and safer than over-straining your body in a short period.
References
- American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
- Behm, D. G. (2018). The Science and Physiology of Flexibility and Stretching: Implications and Applications in Sport Performance and Health. Routledge.
- Nelson, A. G., & Kokkonen, J. (2020). Stretching Anatomy (3rd ed.). Human Kinetics.
- Page, P., Frank, C. C., & Lardner, R. (2010). Assessment and Treatment of Muscle Imbalance: The Janda Approach. Human Kinetics.
- Kisner, C., Colby, L. A., & Borstad, J. (2017). Therapeutic Exercise: Foundations and Techniques (7th ed.). F.A. Davis Company.
- McAtee, R. E., & Charland, J. (2010). Facilitated Stretching (4th ed.). Human Kinetics.
- Anderson, B. (2010). Stretching: 30th Anniversary Edition. Shelter Publications.
- Walker, B. (2013). The Anatomy of Stretching (2nd ed.). North Atlantic Books.
- Coulson, M. (2016). The Complete Guide to Stretching (7th ed.). Bloomsbury Sport.
- Harvard Medical School. (2022). Stretching and Flexibility: How to Improve Your Mobility and Prevent Injury. Harvard Health Publishing.
- Mayo Clinic Staff. (2023). Stretching: Focus on Flexibility. Mayo Foundation for Medical Education and Research.
- National Academy of Sports Medicine. (2022). NASM Essentials of Corrective Exercise Training (2nd ed.). Jones & Bartlett Learning.
Content edited by: Lesley Collins Tran.
Information consulted and verified by expert: Olivia Hayes.
Updated on
Ngày 16 tháng 07 năm 2026 (GMT +7)
3 comments
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Thề là cái bài tập cánh bướm này nhìn trên hình thì thanh thoát như tiên tử 🧚♀️, còn mình lúc tập nhìn không khác gì một con ếch đang cố giãy giụa thoát thân. Được cái tập xong 6 bước theo hướng dẫn thấy cái lưng văn phòng đỡ mỏi hẳn. Có ai tập cái này mà mặt mũi nhăn nhó biến hình giống mình không, cho mình xin đồng bọn đỡ quê coi!
Đọc bài viết muộn quá, mình vừa mới tự thử thách bản thân ép sát hai gối xuống sàn. Kết quả là khớp háng chưa kịp mở mà suýt chút nữa là mình nghe thấy tiếng “rắc” thanh xuân luôn á mọi người. 😅 Ai có mẹo gì cho người cơ địa cứng như khúc gỗ này không, chứ tập xong cái lưng bớt đau mà cái háng nó lạ lắm!