Seated butterfly
One round. Under a minute a side.
How to do it
- Sit facing the phone, soles together
- Sit on a cushion if your knees are high
- Sit tall, let your knees relax down
What it is for
The app files this stretch under:
- Tight inner thighs
- Tight glutes
- Stiff hips
Where the phone goes
Phone on the floor facing you, not angled up, about 6 ft away. The phone faces you straight on. Every stretch shows you this picture before the clock starts, and talks you through it, because you are across the room by then.
In the game
The gap in the kelp sits at the depth you settle on yourself, and staying near that depth is the whole skill. Points come from how steadily you hold the spot you picked. Depth earns nothing, and going deeper than you can comfortably hold is the thing the app is built to avoid asking of you.
That is also what the research says: a gentle hold gains as much range over the weeks as a hard one. What regular stretching does, measured.