For people who sit a long as part of their job, there are certain muscles that tend to get tight from lack of movement. These tight muscles can lead to pain, including low back pain.
Keeping muscles loose and limber is important to maintaining the ability to sit or stand pain-free. This inner thigh stretch helps to loosen the muscles in the inner thighs, which in turn helps to keep the low back pliable and healthy.
To perform the inner thigh stretch, sit upright on a supportive yet firm surface, such as the floor or a yoga mat. Bring the soles of your feet together so your knees point outward. This stretch is also called a butterfly stretch, as your legs should form the shape of butterfly wings.
If your thighs are especially tight, just sitting in this position will provide enough of a stretch. If you can, begin to lean forward over your legs, keeping your back straight. If you need more of a stretch, bring your feet closer to you, place your elbows on your knees and gently push your legs toward the ground.
Breathe in and out, holding the pose for 15 to 30 breaths. As you gain flexibility, you can extend the time you sit in the pose, bring your feet in closer to your body, or lean forward more to intensify the stretch.
For best results, perform this inner thigh stretch in conjunction with other stretches to keep your body healthy and pain-free.