This exercise begins by sitting on the floor and bringing the heels as close to the groin as possible. You should not feel pain in this position, if you do feel discomfort create more space between you heels and groin. You will be making a butterfly pattern with your legs in this starting position.
Use your arms to slowly push your legs and knees towards the ground. Stop if you feel any pain performing this stretch.
Don't bounce the "butterfly wings," as this would cause damage to hips, groin, and knees. When you first begin, your heels may be a foot or two away but you will be bringing your heels in as you become more flexible.
Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.
EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.
INHALE: Return to starting position to complete one rep.
If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise.
Muscles Worked: Shoulders