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Every woman should do this exercise. I don't understand why not everyone does it because it's so simple and effective.
If you do this exercise every day, you'll feel lightness in your legs, swelling will go away, and your internal organs will function even better because this exercise generally improves blood flow, significantly helps with inflammation, and addresses problems with the bladder. Exercise eases menstrual pain. On top of all that, your energy levels will rise. You'll feel more energetic.
And also, if you do this exercise regularly, it lowers anxiety and emotional stress because a lot of emotional tension tends to build up in the pelvic area. And this is going to be the well-known butterfly exercise. But there are some nuances to this exercise. As an osteopathic doctor, I want to highlight them. So, make sure to watch this video until the end to get the most benefit from it.
To do this exercise correctly, you need to sit with your back straight on a hard surface and feel your pelvic bones. Next, bend your legs and bring them closer to your pelvis. If your legs don't bend or don't come close to your pelvis, you don't have to bend them all the way. Gradually, as you practice this technique, your flexibility will improve and it will become easier for you to do this.
Once you've bent your legs, bring them together. Then clasp your hands around your feet and pull your feet closer in. You should feel a stretch in your pelvic area, specifically in your adductor muscles. Right here, you can see these are the femur bones and these are the adductor muscles. A lot of tension accumulates in this area and it disrupts blood flow. And the most important thing here is to sit with a straight back. You can even keep your legs a bit farther apart, but the main thing is to keep your back straight.
Just relax your legs so that your knees naturally drop down as far as they can. Then once you reach the point of tension, start by making gentle contractions of the muscles. You can do it 30 or 50 times. Just repeat this 30 or 50 times. And what are you doing while you do this? You take a breath in. The thing is when you exhale, your muscles and fascia relax better. So you do it 30 or 50 times. Take a breath in and then exhale slowly.
After you've done it 30 or 50 times, I recommend that you relax your legs and wait until the muscles start to stretch on their own under the weight of your legs. Sit like this for 1, two, or 3 minutes, however long feels comfortable. And after that, if you feel that the burning sensation or even discomfort in the inner thigh muscles comes back, you can do the butterfly exercise again 30 or 50 times. and then relax again. You can do this for up to three cycles.
So, what are you actually doing here? You're constantly warming up this muscle by contracting it and then relaxing it. This leads to the fact that thanks to the constant stimulation of the adductor muscles, blood flow and lymphatic drainage are improved. Plus, this effect is also transferred to the pelvic bones, specifically to the pubic symphysis. And by spreading your legs, this causes the pubic symphysis to start stretching as well. This also stimulates the pelvic bones and the pelvis will open up and become more flexible.
And through both the pelvic bones and the muscles, this influence will also affect the internal organs here where there are ligaments because all around the perimeter, all along the circle of the pelvic bones, ligaments are attached. And if the adductor muscles are tense, then the ligaments inside are also tense. That's why when you stretch the fascia and adductor muscles in this pose, that stretch is also transmitted to the internal structures of the pelvis. That's why this exercise really works.
In fact, this exercise provides so many great benefits. And I have many other exercises as well that also have a powerful effect on the face and body rejuvenation. In my women's health course, you will transform your body and face naturally and look 5 years younger in just two weeks. Bulging belly will tighten, cellulite will be gone. You will improve your posture and face will lift. The link is in the description.
If for some reason it's difficult for you to do this exercise sitting, you can do it lying down. I'll show you how right now. For this, you just lie down on the floor, bend your legs, bring them together, and then do the butterfly. Spread your knees out to the sides. First, try to completely relax in a meditative state. Just lie there and observe how the muscles and fascia on the inner thighs start to stretch. Here you start to breathe. Take a deep breath in and a slow breath out.
After you feel those muscles and they are starting to stretch, do 30 to 50 energetic repetitions afterwards. contracting and stretching. At the same time, keep taking deep breaths in and slow breaths out. Do this energetically 30 to 50 times. So, in this way, you activate and warm up this muscle because after the muscles have worked, it's easier to stretch them. That's why it's very important to train them a little bit first. Besides, this exercise is actually quite easy to do.
And after that, just relax your legs, close your eyes, and rest. At this point, I recommend you focus your attention and feel how the muscles start to stretch. And at the same time, take a breath in and as you exhale, stretch out the exhale slowly, very slowly, because it's during the exhale that the muscle fascia stretches and relaxes more. You'll notice that gradually your muscles become more stretched.
But at some point, of course, you might feel significant discomfort when the tension becomes strong. If you feel this strong discomfort after 1 minute, two or three, then you can again do 30 to 50 energetic repetitions so that the muscle works again, warms up and releases all the tension. And after you do 30 or more repetitions, you relax again and breathe again. You take a breath in and then exhale slowly extending the exhale and imagine your knees getting closer and closer to the floor.
As your muscles stretch, you'll feel a rush and warmth in your pelvic area. This means that your blood circulation is improving and you're starting to feel more lightness in your pelvic area. If you had any pain in your sacrum area or pain related to menstruation, it will start to go away. At the same time, you might notice that there's a lot of emotional tension in this area connected to fear and shame because this zone is directly related to your sexual expression. And that's why the muscles and tissues here can be very tense. When you stretch the muscles and fascia, it also helps these emotional charges to start dissolving and neutralizing. And after you feel the tension and pain again, you start doing it energetically again 30 times or more.
And you know, I created this channel especially for you for girls so that you can always be healthy and young and for men as well. That's why it would be very important to me if you shared this information with your friends and relatives because it would truly be a good deed for everyone. because I receive a huge number of positive reviews from people who have improved their health and appearance. This will really be very valuable and you should also subscribe to the channel if you haven't done so yet, dear ladies and men as well because this exercise is very important for you too.
It's a very simple exercise and you can do it in any situation. You can lie on your bed. You can even watch your favorite movie while in the butterfly pose and you'll still be working on yourself and improving your health. So, be sure to do it and definitely subscribe to my channel because every week there are new videos about how to be healthy and beautiful. This was Dr. Alice with you. See you next time. [Music]