The butterfly stretch is an excellent way to target the hip adductors for those who have trouble opening up their hips. This video demonstration is an example of how we can increase range of motion using Progressive and Regressive Angular Isometric Loading (PAILs/RAILs). This stretching technique is unique in the sense that we reinforce the opposite movement with an active contraction. Over time, the body will learn how to establish control in it’s newly achieved range.
This stretch can be applied with the following sequence:
1) Sit with the soles of the feet touching, bringing the heels as close to the hips as possible
2) Apply stretch by pushing the elbows into the thigh, bringing the knees towards the floor, hold for 2 minutes
3) While maintaining position, take a deep breath in through your belly, and slowly build tension throughout the entire body.
4) Hold tension while continuing to belly breathe, repeating the following for a total of 4 sets:
-push knees away from floor into elbows for 10 seconds (adduct hips)
-actively pull knees away from the elbows towards the floor for 20 seconds (abduct hips
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