Body flexibility is very beneficial for health and can improve the performance of athletes. Stretching will facilitate movement in the joints and improve muscle work. In addition to its health benefits, the posture of stretching the legs to the side or commonly called the sideways split is very popular among gymnasts and cheerleaders.
Step
Part 1 of 3: Preparing Yourself
Step 1. Wear the right clothes
Choose clothes that are a bit loose and the material is flexible. Clothes that are too tight can tear and make it difficult for you to have a perfectly stretched leg posture.
Step 2. Warm up
Perform light movements for 10-15 minutes to improve blood flow by doing star jumps (jumping jacks), jogging, half squats (squats), and lunge movements. You need to activate the blood circulation and stretch the muscles first.
- Warm up by combining cardiovascular exercise and dynamic movement. Start by doing star jumps then continue with attacking moves. Cardiovascular exercise is also beneficial for burning fat and calories.
- Warm up by running in place or dancing for at least 5 minutes.
Step 3. Stretch
Stretch your lower back and inner thighs for about 10 minutes.
- Do the butterfly posture stretch. This stretch is more needed to do the posture of stretching the legs forward and backward. However, this exercise can improve overall leg flexibility. Sit on the floor with your knees bent and your feet together and press your calves with your elbows toward the floor.
- Do stretches for the back of the body. This exercise can be done standing or sitting on the floor. Start practicing from a standing position or sitting on the floor with your legs stretched out in front of you and then try to touch your toes while keeping your legs as straight as you can.
-
Be aware that as you get older, stretching will become more and more difficult to do. This happens because the body that is getting older will become dehydrated so that the lubricating fluid between the joint membranes decreases. Therefore, you need a longer time to be able to do a good stretching posture. However, this doesn't mean that you can't do it. Practice slowly.
Part 2 of 3: Doing the Side-Spreading Posture
Step 1. Adjust your body position
Start in a kneeling position with your back straight. Move one leg forward while trying to straighten the knee. Rest your shins and backs of your feet pressing against the floor.
Step 2. Breathe properly
Holding your breath as you stretch can make your muscles tighten, making it more difficult for you to perform this posture. Breathe deeply, but don't force it too much. Breathe naturally, but longer than usual.
Exhale before and during the stretch to relax your muscles. Inhale after you release the stretched muscle
Step 3. Do it slowly
You can be seriously injured if you stretch your legs too quickly. Find the right moment according to your body condition and do it slowly as long as your muscles are still comfortable.
- You can prevent injury if you practice slowly. Injury not only hinders stretching, but keeps you from exercising for long periods of time.
- Regular practice is more important than being able to do this posture quickly.
Step 4. Lower your body to the floor
Once you've warmed up and you feel more relaxed, start lowering your body slowly. Try lowering it down if you can, but as soon as you feel pain or discomfort, stop immediately. If you feel very uncomfortable, but not mild pain from stretching, don't push yourself.
- As you lower your body, place your arms at your sides for support.
- If you experience pain after completing this posture, you are pushing yourself too hard while stretching. Wait for the pain to go away completely before stretching again.
Step 5. Lower your body to the floor
You have succeeded in stretching your legs to the side if your pelvis is able to touch the floor and your legs are at a 180° angle.
Do not do this movement by swinging the body because it can cause injury
Step 6. Stay in this position
Once you can do this posture well, stick to it as much as you can. Start by setting a time limit, for example 15 seconds then 30 seconds. Try increasing the duration again to one minute.
- Remember that you should do this posture for as long as it feels comfortable. Don't hold on if it feels really uncomfortable.
- Do stretches (optional). Extend both legs forward in a V shape then turn your body towards one leg and try to touch your nose to your knee. Repeat the same movement for the other leg and then lower your body forward toward the floor as much as you can. After that, sit down with one leg bent back and the other leg in and hold this position for a moment.
Step 7. Come back slowly
You should still be comfortable and move gently when you return from stretching, as you can injure your body if you return to your feet too soon. Breathe slowly and steadily as you relax as you want to return to the starting position.
Cool down by walking for 5 minutes or doing some light stretching. Don't forget to cool down so you don't regret feeling sore the next day
Step 8. Practice as often as possible
Get used to practicing every day, unless it hurts. Do short exercises 2-3 times each day. Find an exercise schedule that works best for your body. If you often feel pain, alternate between light exercise and heavier exercise each day.
Part 3 of 3: Improve Body Flexibility
Step 1. Drink water
Try to keep your body hydrated at all times. Joints and muscles need enough fluid to be flexible. If you are dehydrated, your body can become stiff and you are more likely to have cramps or spasms.
Step 2. Reduce or stop caffeine intake
Caffeine is a stimulant that makes your body unable to relax. You will find it increasingly difficult to stretch your legs because the caffeine makes the muscles tighten. Several studies have shown that caffeine can cause muscle inflammation.
Reducing your intake of foods high in hydrogenated oils, sugars, and trans fats can reduce inflammation
Step 3. Stretch while doing other activities
Take your mind off the discomfort during the practice. For example, do stretching exercises while watching TV. However, be careful not to get distracted and overstretch.
Step 4. Take a bath or soak in warm water for at least 15 minutes
This can help relax your muscles, increase your heart rate, and raise your core temperature.
Step 5. Use a foam rubber mill to relax and stretch the muscles
It can also be used to apply static pressure to painful or sensitive body parts. For example, if you have pain in your hamstrings, rub the mill back and forth for 10-15 seconds.
Tips
- Many people are not able to do the posture of stretching the legs to the side in the first exercise. Do not push yourself. Stop the exercise if it hurts and try again another time. Lots of practice keeps your body safe and comfortable.
- Keep in mind that you may not be able to successfully stretch your legs out to the side in the first exercise, but your body will get used to it and get better with more practice.
- Try asking a friend to help you lose weight.
- Do stretches every day! Do not rush to do this exercise. In the end, if you keep practicing you will be able to do it safely.
