Keep in mind the following tips as you perform this stretch:Keep your abs pulled in to prevent your lower back from sagging.Don’t force the stretch.Photograph by Sunstreak Productions, Inc.Butterfly stretch ..................................................................................
This exercise stretches your inner thighs, groin, hips, and lower back. If you
are prone to lower-back discomfort, take extra care to lean forward from your
hips rather than rounding your lower back. This exercise may also cause
some knee discomfort.Sit up tall with the soles of your feet pressed together and your knees dropped
to the sides as far as they will comfortably go. Pull your abdominals gently
inward and lean forward from your hips. Grasp your feet with your hands and
carefully pull yourself a small way farther forward (see Figure 6-8). You should
feel the stretch spread throughout your inner thighs, the outermost part of
your hips, and lower back.Keep in mind these tips as you perform the butterfly:Increase the stretch by carefully pressing your thighs toward the floor as
you hold the position.
Don’t hunch your shoulders up toward your ears or round your back.To reduce stress on your knees, move your feet away from your body.
To increase the stretch, move your feet toward your body.Figure 6-7:
The horse
biting tail
stretches
your
abdominals,
sides, and
lower back.78 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free