Seated butterfly stretch is a terrific way to mobilize and strengthen your hips and lower back. This exercise gently strengthens your abdominal and hip flexors and stretches your hip adductors (inner thighs), gluteal muscles and lower back.
Begin sitting tall with a straight spine, placing the bottoms of your feet together in front of you. Use your outer thighs to draw your knees towards the floor, while holding your ankles. Use your abdominal muscles to fold forward.
Hold the pose for approximately 30 seconds to 1 minute and repeat 3-5 times. Remember to breathe deeply throughout the exercise and try to release as much muscle tension as possible with each breathe!
*Modification: If you are unable to maintain a straight spine, sit on a rolled up towel/yoga mat/blanket.