Stretch for the Splits

Doing the splits refers to a position which is highly regarded as an indicator of flexibility. Splits can not only be used in gymnastics but also many forms of dance, cheer-leading, figure skating, martial arts, synchronized swimming and more. This article provides stretches that help a person achieve the splits. This can be used for front splits or side splits, however each variant uses slightly different muscles.

Steps

  1. Wear appropriate clothing. Bike pants, sweat pants, leggings, Dancewear like leotards, or yoga pants are all good choices, while jeans or corduroys are not. If you have just woken up, pajamas are a great choice.

Warming up

  1. Warm up before stretching. It is important that your muscles are warmed up, or injury becomes more likely. Jog for five minutes or do an active, or a fast walk for ten minutes will be adequate. Remember to keep yourself hydrated - bring a bottle of water with you.
    • Consider doing warming up exercises after taking a hot shower or bath because this makes your legs warmer.
  2. Consider a warm-up routine. The following non-stretch warm-up activities can really get you prepared for stretching:
    • 20 jumping jacks.
    • 20 cross jacks.
    • 5 minutes jogging.
    • A light aerobic warm up.

Doing warm-up stretches

  1. Sit on the ground with your legs together, straight out in front of you. Reach over your legs towards your toes. Keep your back straight. Try to bring your chest closer to your legs. If this is difficult, try bending your right leg a little, and then switch. It may hurt, but try to touch your head to your knees for 15 seconds. The more you do this the better stretch you have. 
  2. Sit with your legs at a right angle. One leg should be straight ahead and the other to the side. Stretch forward to your right leg with your back straight and hold the position for 30 seconds or more. Repeat to the opposite side, with your left leg straight.
  3. Stretch forward. Keep your legs in the 90 degrees position, and lean and stretch your body forward between your legs with a straight back. Hold the pose for 30 seconds or more.

Stretching to prepare for doing the splits

  1. Start by sitting on the floor and reaching towards your toes. Flex the feet and try to reach past your toes. Make sure the crown of the head is tucked in between your legs as far as you can, and this should benefit the back too, as well as all the way down the legs. Now, touch your toes and bend your elbows this will stretch you more.
  2. Bend one leg so the palm of the foot is tucked into the groin whilst you're still flat on the floor. Reach towards the leg which is facing outwards. Then switch legs and do it again
  3. Sit in a straddle position. Reach towards each leg and towards the middle.

Doing lunges

  1. Lunge forwards with your front leg at a right angle and your back knee to foot along the ground for 30 to 60 seconds.
  2. Straighten your front leg and stretch over it for 30 to 60 seconds. For a bigger stretch, keep your back straight.
  3. Return to the original lunge position. This time, pull your back leg towards your bottom, with your hand.
  4. Return to the lunge position. This time, flex your front foot and hold for 30-60 seconds.
  5. Do a forehead lunge. Stand in a lunge position. Lift the back knee off the floor and let gravity pull your hips down. Do not bounce, as bouncing can cause tiny tears in the muscles.
    • Bending your back leg, straighten the front leg and lower your forehead towards your knee. This is a great stretch for the hamstring; be sure to repeat on the other leg.

Stretching toward a split

Floor to splits

  1. Lie with your back on the floor. Your bottom should be fairly close to a wall and your legs up and against the wall.
  2. Spread your legs to each side. Gravity and the weight of your legs will help to push them down. Hold for 1 minute.
  3. Repeat on a mat. Bend your front leg and have your back leg straight out the back. Repeat on the opposite leg. You will be getting closer and eventually you may be past that point.

Lunge to splits

  1. Place a stack of pillows, blankets, clothes, etc. underneath your pelvis area whilst in a lunge. Slowly lower yourself into the front splits position, and keeping both legs straight if you can, sit yourself on the pile making sure that your hips are square to the front and your back knee is facing downwards towards the floor. Stay in this position with the stack underneath your legs and stay here for a minute or so.
    • Keep your hips square. Open splits are bad for the body in the long term.
    • Make sure your back knee is on the ground and your front knee is facing the ceiling. Also, try to get your pinkie toe to touch the ground on your back leg this will help keep your splits square
  2. Continue down. Taking a cushion or pillow away at a time, lower yourself into the splits as far as you can go. Stay there for no longer than 30 seconds.
  3. Stand up and be proud of your stretching and how far you have gotten today.

Lowering the splits

  1. Plan to stretch further gradually. Learn to stretch past the split line where this is required for advanced dancers, gymnasts, and cheerleaders. It should only be worked on if you can already do the splits well and ideally should only be done under the supervision of a coach or experienced spotter.
  2. Put just one pillow underneath your front leg and stretch. Gradually increase the height at which either leg--or both legs--are positioned on the pillow. This is called over-splitting and will stretch you past the splits. Never bounce to get there, as that can tear or strain your muscles.



Tips

  • If you want to learn the splits even faster, try stretching every morning and every night on a regular basis.You'll progress much faster!
  • Never bounce into the stretch, you can tear or strain a muscle which will leave you unable to stretch for a few weeks. This can lead to your flexibility decreasing.
  • While you are stretching breathe in and out deeply. This will help you reach deeper into your stretch.
  • Always challenge yourself by straightening your legs a bit more every time.
  • When finishing a stretch come up slowly from the position or you can pull a muscle.
  • The majority of people cannot achieve the splits overnight so stretching needs to be done regularly.
  • Don't try to be a professional. It takes time to learn how to do this. Everyone is different so for some it may take a few weeks. For others it may take longer. Just practice every day, and you will gradually get better. Search for stretching tutorials on YouTube.
  • there is also Something called the 30 day split challenge, it keeps you more motivated.
  • While a slippery surface might be easier to do the splits, be careful because it will be easier to actually slip.
  • When you get even better, try doing a split on a wall. Put one leg straight up on the wall, balancing on the other leg, and put your hands on the floor. Stretch like a normal split, except this time on the wall.
  • For some people it may take longer than a couple of weeks, so don't give up after a week.
  • When you're stretching, placing a hot rice pack on the muscle you are stretching really helps, and it warms it up and makes it easier.
  • Stretch twice a day.
  • Try most days and keep trying new exercises everyday. Also remember to warm up because if you don't you won't push yourself!
  • Try to sit down, then widen your legs.
  • Don't be discouraged if you are not able to do splits the first week; It takes time and commitment. Remember to believe in yourself and have confidence.
  • Hold each split for 2 minutes every day, it might sound like a lot but it will help a lot.
  • Make sure to practice every day, because if you don't, your flexibility will decrease and it will be harder to do the splits once you try again.
  • Don't push yourself too hard. You will end up pulling a muscle!
  • Do squats every time before you stretch it helps a lot.
  • When doing the splits with your right or left leg in front, try to not rely on your arm and hold yourself up. Instead, gently lean forward placing your stomach and chest on your leg, or get someone to hold your arms in the air.
  • Try doing this everyday to get better splits.

Warnings

  • It's easy to lose flexibility as you grow older so if you are young make sure you carry on doing these exercises so don't forget them.
  • If you do tear a muscle don't keep stretching! Let your body rest and ice the injury. Take a visit to your doctor to determine how bad it is. **When you do start stretching again start slowly; don't expect to start back right where you were when you stopped.
  • Don't jump into a stretch position (Don't get ahead of yourself). You may sprain, strain or even tear a muscle. Be careful of your hamstring because that is one of the least used muscles in your leg.
  • Be careful at all times while stretching!
  • In the long run: flexibility is gained over time; for some it may take weeks or months to fully sit in the splits.
  • Do not 'bounce' in a stretch as it can be damaging to your muscles.
  • Do not push yourself too hard. You will eventually see gradual improvements. If you push too hard you could pull or even tear a muscle.
  • Do not push to the point of pain. If you feel pain, stop stretching immediately and leave it for another day.

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