Therapeutic exercise
Butterfly Stretch (Bilateral Adductors)
Passive bilateral stretch of the adductors in seated position with the soles of the feet touching. Symmetric adductor range is essential in strain rehab — the injured side tends to shorten, creating asymmetry that predisposes to recurrence.
How to perform
- Starting position. Sit on the floor with the spine upright, bringing the soles of the feet together in front of the body.
- Step 2. Hold the ankles or feet with the hands and bring the heels toward the body as comfortably close as possible.
- Step 3. Relax the knees, letting them drop laterally toward the floor — by the action of gravity.
- Step 4. To deepen, lean the trunk slightly forward while keeping the spine upright (hip flexion, no spinal rounding).
- Return. Hold for 30 seconds, breathing deeply. To vary the stretch, use the hands to gently push the knees toward the floor.
When not to perform
- Adductor strain in acute inflammatory phase
- Active inguinal hernia
- Acute hip pain in external rotation
- Recent post-operative hip surgery
- Pregnancy with symptomatic pubic symphysis
- Acute medial meniscus injury
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Wall Straddle Stretch
Deep passive stretch of the adductors in supine with the legs opened against a wall. Uses gravity as traction — a progression from the butterfly for cases with severe adductor shortening or the need for advanced range (dance, gymnastics).
Sliding Lateral Lunge
Lateral lunge in the frontal plane with sliding of the contralateral leg, creating dynamic stretching of the adductors combined with eccentric strengthening. In adductor strain rehab, it is the bridge exercise between isometric work and sporting function.
Isometric Hip Adduction with a Ball
Isometric contraction of the hip adductors with a ball between the knees. Promotes active closure of the sacroiliac joint (form closure) and is a key element in the treatment of sacroiliac dysfunction and adductor strain.