Butterfly Stretch with Spine Roll

The Butterfly Stretch with Spine Roll is an extended variation of the classic butterfly stretch, which focuses on stretching the hips, lower back and inner thighs. By adding a roll with the spine, flexibility is increased in the back while helping to release tension in the lower back.

Correct execution and technique

How to perform Butterfly Stretch with Spine Roll :

  1. Sit on the floor with your feet together and your knees bent out to the side, so that your feet form a "butterfly" position.
  2. Hold your feet with your hands and sit upright, with a long and straight spine.
  3. Breathe deeply, and on exhalation, slowly roll down with your back, and let your head hang towards the floor, while keeping your hands on your feet.
  4. Feel the stretch along your back and hips. Hold this position for 20-30 seconds.
  5. Gently roll back up to a sitting position while inhaling, and repeat if necessary.

Common mistakes

Avoid these common mistakes during the Butterfly Stretch with Spine Roll :

  • Crooked back: Make sure to keep your back straight while rolling down to avoid unnecessary pressure on the lower back.
  • For fast movement: Perform the stretch slowly and controlled to avoid injury and maximize the effect of the stretch.

Modifications and variations

Adjust the stretch according to your level:

  • Beginner variation: If you experience tightness in your hips, you can place a pillow under your hips for better support.
  • Advanced variation: Increase the intensity by rolling deeper down, and try extending your hands forward for a deeper stretch.

Reps and sets

Hold the Butterfly Stretch with Spine Roll for 20-30 seconds, and repeat 2-3 times. This can be performed daily to improve flexibility in the hips and back.

Breathing technique

Breathe deeply during the stretch. Inhale before rolling down and slowly exhale as you go deeper into the stretch to help the muscles relax.

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