The lying butterfly adductor stretch is a gentle, supported position that targets the inner thigh muscles while minimising strain on the lower back and hips. Performed on the floor, it allows gravity to assist the stretch, making it ideal for those with limited mobility, groin tightness, or during early-stage rehab. It’s also commonly used to improve hip flexibility and reduce pelvic tension.
- Come into a lying position on a soft surface.
- Bend the knees to roughly 90 degrees.
- Open one knee out to the side of the mat allowing the sole of the foot to come off the ground.
- Repeat on the opposite side.
- Bring the soles of the feet together.
- Relax through the buttocks and inner thigh and allow the knees to melt open.
- Sustain stretch as prescribed by your treating Physiotherapist.