The ability to spread both legs or splits can be an indicator of body flexibility. In addition to gymnastics, split movements are also performed when dancing, guiding cheers, playing ice skates, practicing self-defense, swimming, etc. This article explains how to stretch your muscles before doing the splits. This exercise can be performed for both forward and side splits, although they use different muscles.
Step
Step 1. Wear comfortable clothes
You may wear long/short pants and shirts made of t-shirts. Don't wear jeans or corduroy. Pajamas are fine too, if you just woke up.
Part 1 of 4: Doing Warm Up Exercises
Step 1. Warm up before practicing stretching
Your muscles need to be prepped by warming up. Jog for five minutes, get active, or walk briskly for ten minutes. Prepare water in a bottle to keep your body hydrated.
It's a good idea to warm up after a warm bath to warm your feet
Step 2. Perform warm-up movements in sequence
While these warm-up moves don't stretch your muscles, you'll be better prepared to practice stretching by doing:
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Skip star 20 times.
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Star jump while crossing your arms and legs 20 times.
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Jog for 5 minutes.
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Warm up with light aerobic exercise.
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Warming Up by Practicing Stretches
Step 1. Sit on the floor with your legs stretched out in front of you
Grasp your toes while straightening your back and trying to bring your chest closer to your feet. If it's difficult, bend your right knee slightly, then your left knee. Even if it's a little uncomfortable, try to keep your head close to your knees for about 15 seconds to make your muscles more flexible.
Step 2. Sit up straight while straightening your legs in front of you in a V shape
Turn your body towards your right leg and bring your chest to your thighs while straightening your back and stay in this position for 30 seconds or more. Sit back straight and repeat the same movement towards the left leg.
Step 3. Stretch in a forward bending motion
Sit up straight while extending your legs forward in a V shape. Lower your body to the floor between your legs while straightening your back. Stay in this position for 30 seconds or more.
Part 2 of 4: Practice Stretching to Get Ready for Splits
Step 1. Sit on the floor straightening your legs and then touch your toes
Point your toes toward your shins while trying to touch your toes as far as possible. Point the top of your head between your legs so that this exercise can stretch the back muscles and the bottom of the legs well. When you can touch your toes, bend your elbows to make your muscles more flexible.
Step 2. Sit down with your right leg bent and the sole of your right foot toward your groin
Bring your chest close to your left leg while trying to touch your left toes. Repeat the same movement for the other side.
Step 3. Sit down with your legs stretched out in front of you in a V shape
Work your way up to your left toes, right toes, then lower yourself to the floor between your legs.
Making a Step Forward Movement
Step 1. Start in a standing position
Extend your right leg and then lower your left knee to the floor. Stay in this position for 30-60 seconds.
Step 2. Straighten right leg to stretch for 30-60 seconds
Straighten your back for a deeper stretch.
Step 3. Return to the starting position and bring your left heel close to your buttocks with the help of your hands
Step 4. Return to the original position
This time point your toes towards your shins and hold for 30-60 seconds.
Step 5. Take a step forward and bring your forehead to your knees
Step your right foot forward while straightening your left leg. Don't lower your left knee to the floor and let gravity pull your hips down. Do not swing the body because this method can cause small tears in the muscles.
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Bend your left leg, straighten your right leg and bring your forehead to your knee. This exercise is great for stretching the hamstring muscles. Don't forget to do this exercise from the beginning for the other leg.
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Part 3 of 4: Practice Stretching Before Splits
Stretching on the Floor
Step 1. Lie on your back
Bring your buttocks to the wall and straighten your legs up while touching the wall.
Step 2. Extend your legs apart from each other
Gravity will pull your feet down. Hold on for 1 minute.
Step 3. Do the exercise on the mat
Sit with one leg bent in front and straighten one leg back. Repeat this movement with the other leg. You'll get closer to your goal and you'll eventually be able to do the splits.
Making the Move Forward
Step 1. Place some pillows, blankets, or clothes under your hips after you've made your step forward
Lower your body slowly for a forward split while extending your legs, if you're ready. Let your body drop onto a pile of pillows and make sure your hips are facing forward with your back knee facing the floor. Stay in this position on a stack of pillows supporting your body for about one minute.
- Point your hips forward because splits with open hips can be bad for your body later on.
- Make sure the back knee is facing the floor and the front knee is facing up. Also, try to put your back toes on the floor so that your hips are facing forward.
Step 2. Work on lowering yourself
Remove the pillows one at a time while lowering your body into a split position as much as you can. Do not stay in this position for more than 30 seconds.
Step 3. Return to a standing position and take pride in your flexibility as far as you can go today
Part 4 of 4: Lowering the Body into a Split Position
Step 1. Continue stretching exercises gradually
Perform stretching exercises until your legs are stretched out in the straight line required of an advanced dancer, gymnast, and cheerleader. This exercise is fine if you are already good at splits and should be supervised by an experienced trainer or companion.
Step 2. Place a pillow under your front leg while stretching
Raise again a little at a time with one or both feet on the pillow. This position is called an over-split because you need to be able to stretch further than a regular split. Do not sway because your muscles can be injured or sprained.
Tips
- You have to practice every day. If you don't, you'll lose muscle flexibility, making it even more difficult to do the splits the next time you try. Don't push yourself too hard or you could get seriously injured. You won't be able to do the splits or your body will become inflexible in no time. Don't swing when you're practicing over-splits or regular splits, as this could injure your muscles or pull your hamstrings. Come back from the stretch slowly. Do not be too fast because your muscles can be injured.
- In order to do the splits faster, do stretching exercises twice a day (every morning and evening) regularly so that the progress will be faster! Don't stretch while rocking your body, as you could injure or sprain your muscles. This keeps you from stretching for several weeks and reduces muscle flexibility.
- Get in the habit of taking deep breaths during the stretch so you can stretch even better. When you're done stretching, slowly return to the starting position so you don't injure your muscles. Challenge yourself by straightening your legs a little at a time with each exercise. Don't push yourself because you can hurt your muscles!!!
- In general, people can't do splits in a short amount of time. So you have to stretch regularly. For some, split training takes several weeks. So don't give up if you've only been training for a week. This exercise takes time and commitment. Believe in yourself and believe that you can do it.
- Do not imitate professional gymnasts. These exercises take time, some take a few weeks, but some take longer. Practice every day so that you can make little progress. Look for stretching practice guides on YouTube.
- Although splits are easier to do on slippery surfaces, be careful because you can slip.
- Once you're good at splits, try practicing wall splits. Straighten one leg up with the help of the wall while maintaining balance with the other leg and then lower your hands to the floor. Do the splits as usual, only this time propped up against a wall.
- Practice as often as possible and do a different movement every day. Don't forget to warm up because otherwise you're less likely to want to train harder! Challenge yourself to splits in 30 days to keep yourself motivated.
- Sit with your legs wide apart. Stay in the split position for 2 minutes each day. Although it seems a bit long, this method is very helpful. When stretching, place a plastic bag filled with warm water on the muscles being stretched to warm them up and make stretching easier.
Warning
- As you age, your body becomes less and less flexible. So, if you are young, keep practicing regularly.
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Don't stretch if your muscles are injured! Take a rest first and apply ice to the injured area. Consult a doctor to determine how severe the injury is.
Start exercising slowly when you can stretch again. Maybe you can't stretch like you did when you stopped exercising
- Be careful while stretching!
- Don't stretch suddenly or force yourself, as you could sprain, strain, or tear your muscles. Take care to stretch the hamstring muscles as these leg muscles are used the least.
- Flexibility can be achieved within a certain time. Some can do a perfect split in a few weeks or months.
- Don't sway when you stretch, as you could injure your muscles.
- Do not push yourself. You will make progress gradually. You can injure your muscles if you train too hard.
- Don't practice until it hurts. Stop exercising if you feel sore muscles and continue another day.
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