ButterFly Stretch

[kam4all]

thanks



[MrFlyingKicker]

i can touch the ground with my knees in this stretch , but in a side split i feel pain in outside of hips , what's the solution for this ?

[MissAshPYT]

Do the soles of your feet have to be completely together or just the edges?

[reedezycandrinkezy]

are any od these good for a goalie im very stiff and i need to get flexibale so what steches do you recomend

[TheHumanoidi]

Hey Paul! How long is good to stretch, and how many times in a day?

[BoRay260]

hey paul,,,,how long does it usually take to get you knees to the grond of butterfly strech?

[Elasticsteel]

@BoRay260

Good question. "Everyone is different" is the answer.

[barazzz]

@Elasticsteel Hi, is it really necessary for do splits get your knees to the floor? thank's for your great videos!

[Rofny]

@Elasticsteel hi Paul ,,, I got this problem and I really need help. When I start the butterfly stretch, I eventually manage to get both my knees to the ground with no relative pain. But when I stop and come back only an hour later my legs are all stiffed and my knees are way far from the ground and it hurts bad when I try to push them down.

can you please give me some tips and tell me what can I do ? thanks in advance

[theanvilcracks]

@Rofny WARM UP!

[abrad99]

Hey paul, do you have any advice for getting the heels closer to the groin.,.i can get my knees to the floor but have hit a wall with getting my heels about 3 inches from my groin. any help would be appreciated

[KFPanimefangirl101]

Paul...i really need help getting a "froggy split" down (if u no what that is, like the butterfly, but in a split form). so i need to know stretches that best gets into it, so if u would make a vid on it, that would be lovely :)

P.S.- im sort of far, but i can never actually touch the ground :/

[helizabeth15]

Paul...I've never been able to do a very good butterfly stretch. I can't even do the rotator stretch. Is there a more basic beginner stretch to help with the butterfly. My rotators are not working properly.

[Elasticsteel]

@helizabeth15

Start with basic glute stretches.

[martialartsrulez4me]

U r the best !!

[mauriciop2]

Nice explanations. My son is brown belt in kajukembo and he like you routines.

[BULLIE68]

hi paul what exersice would you reccomend for strenthning gilmores groin injury

[Elasticsteel]

You need a specialist for that. There is not much that can be done through youtube posts.

Good luck.

[metalthunder777]

@Elasticsteel Just a question: if I feel awful discomfort on my hips, kinda like a feeling of them soon cracking or w/e - should I go to chiropractician and gets those hips cracked or is it the muscles that cause the discomfort.

[Elasticsteel]

@metalthunder777

There is no way to tell what it is from your description.

Orthopedic and an MRI, if rest doesn't help.

[danbau08]

You have a lot of really good information on these video's. I think you should consider revising and reshooting your splits dvd's with all this extra info,details. I for one would buy it even though I have the original. Better sound and the living room demo looks right too.

A suggestion.

DB

[Elasticsteel]

Thank you for your suggestion.

I actually have been doing a lot of researching.

At some point the next edition is possible.

[etaks4efil]

Alright, do you know what exactly I should look for? My regular doctor or a certain type of professional?

[Elasticsteel]

Orthopedic surgeon. Preferably the one that specializes in knees.

[etaks4efil]

Does it mean anything if my knee made a weird popping noise when I did the stretch at 1:17? No pain just a weird pop like you if you were squishing something filled with water, sorry hard to describe it.

[Elasticsteel]

That popping noise can be potentially dangerous, depending on what is causing it. Have a professional check it out.

[mjufpn]

there is synovial fluid in your knee and the patella can make that noise once it gets jerked or moved in the fluid. The important thing is that no fluid is oozing out of the knee. I once did a knee stretch and the fluid was visible right below the skin so I had to go to a CT scan.

[rallyboy88]

hi mate gr8 vids, jus wondering when you was demonstrating the test to see if peoples legs could rotate outward enough, if the hips not flexible enough is that the pain that is felt on the outer hip when tryin the butterfly stretch?

[Elasticsteel]

If you are trying to do the outward rotation, the inward rotators will offer resistance, if they are taken beyond their tolerable length.

[rallyboy88]

ok cheers mate :)

[rebusilli]

Hi Paul,

I'm one of those people dealing with the hip rotators preventing me to fully perform the butterfly stretch. I'm already doing the stretch you suggest in this video, but i'm feeling it mostly in my knee and it hurts! Any advice? thanks!

[Elasticsteel]

If there is lack of mobility in the hips, the torque will transfer into the knees. Don't do the stretches if you feel them in your knees. There are a number of adjustments you can do, I will explain those in the upcomming videos.

[electrobussterr]

Stretches are so painful to look at, at least for me. Because I can't do them.

[RainbowInMyTummy]

lol!

[DArchiTecktonica]

Paul,

When doing half lotus, I am getting pain on lateral portion of my calf, actually both calves- one being stretched and one on bottom. Pain originates just below the knee and slightly posterior. I run up and down steps for ~30mins, 5-6 days/week for the last 2.5 yrs. Can this cause a reduced R.O.M. ?

I used to be able to do full lotus position 3-4yrs ago with no pain. My external hip rotation ROM is ok but the pain in my calf seems to be the limiting factor. Any thoughts?

[Elasticsteel]

DArchiTecktonica,

Are you sure the pain is in your calf and not your peronials? Yes, running can can cause muscles to be more tensed and more tight.

[XmaNinja]

Can you stretch the outward rotators, rotating the leg in the opposite direction which a 'butterfly stretch' stretches?

Does this have an effect in a side kick/ hook kick?

Cheers.

[Elasticsteel]

You can rotate the hip in, but usually there is a limit to that range of motion.

[Blackjesus3]

is it bad2 the same streches everday?

[Elasticsteel]

Depends on how you do them.

[Blackjesus3]

ohhh ok

[Waggy101]

My hips like, click out and grind when i'm doing this exercise.

How can i prevent this? It feels like they pop out. It's weird.

[Elasticsteel]

It's not possible to tell from your description. For most people strenthening will help. Checking your traction and alingment may help as well. Ask a qualified Rolfer or Chiropractor.

[ttlyADDICTED2BASS]

very helpful, thanks

[Elasticsteel]

Thank you for your comment. Glad it helps.

[sexybexydotcom]

Hi how often do you need to stretch I stretch every day but don't seem to be getting anywhere regards the splits in all directions do I need to be stretching say twice a day?

[Elasticsteel]

It depends on your goal and intensity. Sometimes 3 times a week is enough. Some time 6 times a week and twice on three of those days.

[antiglobalista92]

Maybe you should worm up first.

[kurtYkurt7]

you mean he needs to do the worm stretch so he can safely proceed to butterfly stretch? is it needed? if so, how?

[antiglobalista92]

I'm not sure we understand each other.

I mean that he needs to do some exercises before any stretch.I'm not expert,ask Paul.I do worm up exercises before stretching,but it does not help me when I want to increase my hip rotation and flexibility.

[antiglobalista92]

Watch video again-Paul sad something about it

[cryingindian]

he misspelled "warm up". he meant to say you need to warm up before doing it

[pexiscutt]

Great video, man.

[Elasticsteel]

Thank you for your comment.

[gymbamba]

Very cool video.

[Elasticsteel]

Thank you for your comment.

[solardigits]

Hey just quickly, when he is explaining from on the above vid, from about 1:00 to 2:10 that it may be "the outside" and not "the inside" set of muscles holding back the butterfly, what muscle(s) on the outside is he speaking about? Does he reccommend a "prerequisite" stretch for those to "unlock" the butterfly? how in the heck do you even attempt to "stretch the outside" area? Is there such a thing? So curious please help! Thank you and great stuff guys!

[Elasticsteel]

Solardigits,

When in order to do a butter fly you need to lengthen the inward rotators, extensors and adductors of the hips. Depending on the position. The inward rotators are located on the outside of your hip.

[solardigits]

Does that mean that when he pulls his heels together and in flush with his upper-thighs, that he uses muscles on the "outside" of his leg to pull his knees to the floor? And if so how can that "outside" set of muscles be loose enough during their own contraction to "release" the muscles on the inside? Sorry about the bother! Trying to figure out if the outside is holding back the inside, imagine being able do the side splits but having to "force down" the knees to get a butterfly position! =(

[Elasticsteel]

Solardigits,

It would be to your advantage to visit PaulZaichik forum. It's free and there are similar topics there, which have been very well explained.

[maarryamayet91]

does the butterfly stretch help a lot to achieve the splits

[maarryamayet91]

what do u reckon are the best stretches to achieve the splits

[Elasticsteel]

Go to Elasticsteel web page for more information.

[wierisaronga]

Thanks man, this will help my butterfly.

[Elasticsteel]

You got it.

[eastrend]

i feel discomfort in the joints attaching thigh to abdomen (groin) and i use my elbows to push down and force my legs down. It hurts alot sometimes, so i was wondering if there's any other way to improve the stretch

[Elasticsteel]

It helps to be well warmed up and it helps to pre-stretch other muscles before doing this stretch.

[spower10]

Great explanation.

[Elasticsteel]

Thank you for your comment.

[lefelinmalefique09]

euum.. I dont really knoy how its called(i talk french) . It's my hips and side of my leg. Hope you will understand.

[Elasticsteel]

That is a bit too general.

[gange12345]

Ive been having problems with my knees and lower back for along time now. I found out that it was primarily due to having tight hips. For along time ive been looking for a good way to loosen them up and I think this could be of great help.

Excellent video

[Elasticsteel]

Hopefully it would be of benefit to you. Thank you for your comment.

[intelgreen56]

I like your explanation of the butterfly stretch.

[Elasticsteel]

Thank you for your comment.

[lefelinmalefique09]

I never see any improvement with the butterfly stretch.I'm doing this since three months. I'm really not flexible with this stretch.Can you tell me if theres a problem or anything i can do? Thank you.

[Elasticsteel]

What exactly are you doing and where do you feel the discomfort when you stretch?

[chargeontop]

You obviously know what you are doing very well. Keep up the good work.

[Elasticsteel]

Thank you for your comments.

[Pearator]

This is good for grapplers.

[mma5king]

Butter Fly Stretch. Very cool. Thanks.

[Elasticsteel]

Thank you for the comment.

[kaparso]

Hi, are these exercises good for improvement of discomfort in the adductor that I have had for 6 months? I do not bother to walk  but for playing football yes. thanks

[Elasticsteel]

Having no background history of your discomfort cause, it's not possible to say. Try the stretches and see, massage the adductors as well.

[Features28555]

The best butter fly stretch tutorial.

[ATTMPoints]

Flexibility is not problem for you, Paul. I am using your methods and gaining up on you. lol

[Elasticsteel]

When my students success, I know I am doing my job.

[ATTMPoints]

That's very humble of you.

[Four4458]

Many things I did not know and my instructor never told me. Maybe he did not know either. In any case, thanks Paul.

[Elasticsteel]

You got it.

[Pearator]

Thank you for all the points shown.

[re1lee2]

Fly like a butterfly, sting like a bee.

[Elasticsteel]

Not sure how Muhammed Ali applies here.

[619kammy]

He applies everywhere.

The guy is a legend

[Elasticsteel]

Yes, he is a legend.

[bankanote]

I with I saw this video many years ago.

[Elasticsteel]

What do you mean?

[bankanote]

I meant months. When you first showed this video on youtube. It's very helpful.

[findperectc]

Great Butterfly break down.

[Protector185]

Thank you for this video. I learned a lot from it.

[Elasticsteel]

You are very welcome.

[tayounorise]

I love to watch your videos!!!

You explain nearly perfect and demonstrate nearly perfect.

Thank you very much!

angela

[Elasticsteel]

You are very welcome.

[tayounorise]

thx :)

friends?

[JackiePaquito]

Thanks for this! This really helped me alot

[captainmidas]

I am a bresatstroke swimmer and your strething exercises helped me take an entire second off my hundred thanks! I favorited all your videos

[DannySMalone]

Thanks, this stretch is helping with my rubber guard - I'm a judoka.

I've been doing this stretch for a week or so but this is the only informantive and in-depth video about it. Thanks for the pointers. 5*s.

[f9hunter]

@DannySMalone judoka with rubber guard?? thats more 10th planet stuff

[TangLung87]

Great video! I've always been looking for other ways of expanding the B-fly stretch.

[lubu8888]

Thanks.

Indeed I've already started and just got green belt but I noticed that in one year, I still have difficulties with splits, stability, high kicks, side and back jumping kicks. I have 95 Kg and a height is 1.83m so I somehow overweighted.

I have appreciated very much your prompt and generous reply.

Thanks again

[lubu8888]

Hi,

Your video is fantastic! Would mind to provide some techniques about warm up, stretching, strengthening, stability and elasticity tips for man with 50 years old that started practicing Taekwondo to avoid injuries

[Elasticsteel]

In my oppinion you should do strength and flexibility training for few months before doing TKD. Basic exercises, squats, lunges, crunches, back extensions, leg lifts. After a month or so add jugging and basic stretches.

See if you can find more points about that on Paulzaichik forum.

[farrnu]

Hi, I think all of your videos are a must have. One thing I want to ask is, on sidekicks and roundhouse nicks how do you pick you knee up so high and what strech/and or exercise can you do to focus exactly on those points. Some people can kick high but don't know how to bring their knee up high. I think the word is chamber if I'm ot mistaken. Can you please help? Thank you much.

[Elasticsteel]

Read my PM youtube is not letting me reply

[danceswithrats]

does this exercise help with the front splits? Cos i bought your book an dvd an it seems more aimed at doing the side splits.

[Elasticsteel]

This exercise dosn't exactly do prepare for the front splits. The DVD and book are geared toward all splits.

[Yakshinian]

Do you have any advise for stretching the opposite muscles?

[Elasticsteel]

It's a tricky phonomenon, when speaking about antagonists of the butterfly. Which muscles specifically are you refering to.

[Yakshinian]

another excellent video!

[Elasticsteel]

Thank you,

I am glad it helps.

[Eagle2233]

thx this is very helpful

[Elasticsteel]

You are very welcome.