#15 - Butterfly PIR / Self Stretch / CRS
Purpose:
To stretch the inner thigh muscles, increasing flexibility and decreasing pain and tension.
Where to Feel it:
Inner thigh muscles hip adductors.
Directions:
Sit with the soles of your feet together. Press your arms gently down into your legs, or simply allow gravity alone to bring them down. You can sit with your back against a wall for extra support, and/or sit on a pillow or cushion as shown above. Engage your abdominal muscles to stabilize your spine, keeping your spine lengthened (not bent forward).
Progressions:
Gently lean forward from your hips (not your head)
PIR/Contract-Relax:
On inhalation, press the legs up gently into the arms for 5-10 seconds. On exhalation, let the legs relax and drop with gravity for 5-10 seconds. Repeat 3-5 times.
Reps:
3 for PIR or contract relax stretch. One rep for self-stretch version.
