Butterfly Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Butterfly Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Sit tall, bring the feet toward you only as far as the hips stay comfortable and support the knees if needed.

Execution

- Let the knees open under their own weight and hinge forward slightly from the hips if comfortable.

Range, tempo and breathing

- Hold 1 × 20–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not press the knees down or round hard for depth. Add support and sit on a higher surface.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.