Doing wall splits is a great way to maintain good posture while increasing flexibility. Never try to do wall splits if your body isn't flexible enough. After being able to do a good forward bending position and almost successfully doing a perfect split on the floor, then you are ready to try this one stretching movement.
Step
Method 1 of 3: Split on the Wall
Step 1. Wear comfortable clothes
Wear light sneakers to create friction against the walls. Jazz shoes are best worn to do this split.
Step 2. Warm up for 10 minutes before doing this exercise
Try biking, jogging, or walking for 10 minutes. After that, do some stretching movements on the floor.
Step 3. Lie on your back against a wall
Bend your knees and place them against the wall. At the same time, use your arms to move as close to the wall as possible.
Step 4. Stop moving until your buttocks touch the wall
Open your knees with the soles of your feet together. This exercise is an initial groin stretch to prepare your body for a wall split.
Step 5. Straighten your leg and pull your heel toward your ankle
Place your buttocks and legs right against the wall.
Step 6. Slowly spread your legs in opposite directions
Keep sliding your foot down as far as you can. Maintain this position and allow gravity to stretch the inside of your leg as you continue to breathe deeply.
Step 7. Gently press your feet with your hands
Push your legs open a little wider for maximum stretch.
Method 2 of 3: Split Leaning on the Wall
Step 1. Stand with your back against the wall
Step forward about 20-30 cm.
Step 2. Bend forward until your palms touch the floor
Let your hands support some of the weight of your body.
Step 3. Reach the wall by lifting your left leg up
Let your toes touch the surface of the wall as you try to straighten your leg until it's perfect.
Step 4. Pull your heel toward your ankle and let the back of your foot support the wall
Step 5. Slightly press your body against the wall using your buttocks and hands for a maximum stretch
Step 6. Lower your legs after one minute
Repeat this movement with the other leg.
Method 3 of 3: Split on the Wall Rests on the Shoulder
Step 1. This split move has a higher level of difficulty
So make sure you have enough upper body strength to do a few series of push-ups, or 45 minutes of yoga before trying this move.
Step 2. Place a yoga mat under you perpendicular to the wall
Remove your shoes if they have been worn since the previous stretch.
Step 3. Perform hill pose on your yoga mat
Position your feet on the side closest to the wall and leave enough room to lift your feet.
Step 4. Lift and straighten your left leg behind you
Keep your back straight. Keep your upper body on the floor.
Step 5. Place your left foot against the wall
Then lift your right leg and place it on the wall so that it looks like you're sitting on an upside-down chair.
Step 6. Lift and gently kick your left leg forward
Your body weight will shift slightly when you try to stretch. There's no need to rush so you don't lose your balance.
Enlist the supervision of a friend during your initial trial a few times. Your friend's standing position can help support and balance your body when your position starts to become unstable
Step 7. Lift your right leg and support it against the wall
Your position should now be completely parallel to the floor.
Step 8. Extend your left leg forward as far as you can
The position of your legs should be almost like a perfect split pose. Take advantage of gravity to maintain your leg span.
