rzen
60927b5d1f
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.5 KiB
1.5 KiB
Butterfly Stretch
Sit tall, press the soles of the feet together, and let the knees fall open to release the inner thighs and hips. A gentle seated opener for tight groins after squatting, running, or a long day in a chair.
- Category: Stretching
- Type: Static stretch (isometric hold)
- Targets: Inner thighs (adductors, groin), hips
- Prescription: Hold 45 s, letting the knees settle a little lower with each breath
- Defaults: 1 × 45 s
Setup
Sit on the floor with a tall spine. Bring the soles of the feet together and draw the heels in toward the pelvis, letting the knees drop out to the sides.
Execution
- Hold the feet or ankles and lengthen up through the crown of the head.
- Let the knees relax open and down toward the floor under their own weight.
- Hinge gently forward from the hips to deepen the stretch.
- Breathe slowly, easing a little lower on each exhale.
Cues
- Lead the forward lean from the hips, keeping the chest open and the back long.
- Let gravity lower the knees — don't force them down with the hands.
- Draw the heels closer to the pelvis for more inner-thigh, further away for less.
Common Mistakes
- Rounding the back to reach the feet instead of hinging at the hips.
- Bouncing the knees to push the range.
- Pulling hard on the feet and yanking the knees toward the floor.
Progression
Heels further from the pelvis → heels drawn closer for a deeper groin stretch → gentle forward fold over the legs, resting the forearms toward the floor.