The movement of extending the legs into a split posture is especially beneficial for cheerleaders, dancers, or acrobats. Remember that strong hamstrings are made up of very fine muscle fibers. If it gets injured, it can take several years to recover. So, be careful when practicing the splits.
Step
Method 1 of 3: Improve Flexibility
Step 1. Do the lunge as a stretching exercise
Step your right leg forward while bending your knee. Lower your left knee to the floor and let the instep and shin rest on the floor. Transfer your weight to your right leg while straightening your back to relax your hip muscles. Stay in this position for 30 seconds and then repeat the same movement by stepping your left foot forward.
Step 2. Do the stretches while touching your toes every day
Stand straight and lean forward as if there were hinges on your hips. Let your arms hang relaxed while trying to touch your toes, but don't rock your body. Breathe in deeply while feeling the stretch in the hamstring muscles.
Step 3. Stretch with the help of a table
This exercise is a simulation of the movement of the legs when you do the splits. Choose a table or chair where you can place your heels with your feet parallel to the floor. After that, lean forward until your hamstrings are stretched. As long as there is no pain, you can hold on or lower your body further as you can.
Step 4. Perform all the above movements 10 times a day
Consistency plays an important role in increasing flexibility. Splits are easier to do if you practice regularly for a few weeks. Don't push yourself if your hips and hamstrings aren't flexible enough because you're at risk of injury.
Method 2 of 3: Split
Step 1. Decide which leg you want to point forward to do the splits
We assume you choose the right foot, but it would be better if the dominant foot is in the front.
Step 2. Bend your right knee and place the sole of your right foot on the floor
You should not wear socks to make it easier to maintain balance. Stand on a yoga mat or exercise mat to avoid slipping, as doing the splits too quickly can cause hip or hamstring injuries.
Step 3. Stretch your left leg back while straightening it as much as you can
To straighten your left leg, place your toes so that the back of your left foot is facing the floor. At this time, the left hamstring will feel tight. You can place your palms on the floor to maintain balance and help you lower your body to the floor.
Step 4. Slide the soles of your feet away from each other
Once your body is able to drop lower, try to straighten your right leg. Use both hands to maintain balance as you lower your body. Breathe deeply so that you are more relaxed. Rely on your flexibility. Getting ready to feel pain will create tension, making the split more difficult.
- As you practice, place yoga blocks on either side to place your hands for more stability.
- Stop exercising if your muscles are sore. Continue regular stretching exercises, but it's okay to do the splits a few days later.
Step 5. Slide both legs further apart
The right foot will slide forward and the left foot will slide back. As you lower your body, your weight should rest on your right heel and you feel the pressure on your left hamstring. You can lower yourself to the floor as long as you don't feel pain. Use both hands to maintain balance. Lower your body to the floor as much as you can. You've managed to do the perfect split once your body hits the floor.
Method 3 of 3: Performing the Perfect Forward Split
Step 1. Do the hill posture
The hill posture in yoga is the same as the plank posture (push up) with the buttocks raised. Start in a lying position on your stomach and place your palms on the floor beside your chest. After that, lift your buttocks as high as possible while straightening your back and knees.
Hold on for a moment and then alternate your feet as if walking in place to flex your leg muscles
Step 2. Step your right foot forward
Take a deep breath and then step your right foot forward while exhaling. Step forward with your right foot so that the sole of your foot is between your palms and then lower your left knee to the floor. At this time, the left upper thigh does not touch the floor.
Step 3. Move both palms to the sides of the body
Once your arms are at your hips, try to touch the floor with your fingertips. If you feel uncomfortable, use a block so that your fingers can touch a higher surface. After that, transfer your weight to your hips and then lower your body slowly to the floor.
Step 4. Straighten your right leg little by little
After lowering your body, press your right heel to the floor while lifting the sole of your right foot off the floor and slowly slide your right heel forward. Slowly slide your right foot forward while breathing deeply. As you perform this exercise, adjust your left knee by sliding it backwards so that the center of gravity is spread evenly over both feet.
Step 5. Work on straightening your legs until you get the perfect split
Don't push yourself as this quickly sits on the floor. If your body can't come down naturally, place your hands on the floor or on a block for support.
Step 6. Place the toes of the left foot and press the palm of the hand to return from the split posture
Lift your body with hand and shoulder strength then return to hill posture. You can get injured if you lie on your side to return from a split posture.
Tips
- Use an exercise mat and try to stretch your right leg further so that your body can drop lower when doing the splits!
- Stop practicing if pain occurs.
- Beginners can't do perfect splits the first time they practice. Do it little by little.
- Practice touching your toes every day to make your body more flexible and ready for the perfect split.
- Do warm-up exercises before stretching, such as walking or star jumping.
- You could incur serious muscle injuries if you overexert yourself.
- To be able to do the split perfectly, everyone needs a different amount of time. Some people may take longer to practice than others.
- Make sure to keep your shoulders parallel when trying to do the splits, by placing your shoulders side by side, not across from each other, and don't lean to either side. If you put your right foot forward, try pushing your right shoulder back. However, if you put your left foot forward, keep your left shoulder in line with your right shoulder. That way, your body won't bend forward.
