The stretching posture known as the split is very beneficial for gymnasts, dancers, cheerleaders, and rock climbers. If you want to know how to perform and improve your split posture, do the following stretching exercises to increase flexibility.
Step
Step 1. Do a warm-up exercise
Before doing the splits, get in the habit of warming up by running short distances, walking in place, or doing 50 star jumps.
Step 2. Sit on the floor
Straighten both legs forward while bringing the soles of the feet closer to the shins. Bring your body to your thighs as much as you can as long as you can sit comfortably. Inhale and then exhale while lowering the body further until it hurts a little. Stretching exercises are helpful if you feel a little sore. You haven't stretched if there is no pain, but excessive pain can cause injury. Hold for a count of 8 then return to the starting position.
Step 3. Now, extend your legs as far apart as possible (half a split) as long as you are still sitting comfortably
Straighten your arms up like a ballerina and bring your body close to your left thigh. Hold for a count of 10 then return to the starting position. Repeat the same movement to the right side. After that, stretch your legs a little further until you feel a little pain then lower your body forward between the legs. Try to put your elbows on the floor or bring your chest (not your head) to the floor. Stay in this position for as long as it feels comfortable. The longer you hold on, the easier and better your splits will be.
Step 4. Sit down with your legs stretched out in front of you
Bend your left knee and bring your right leg to your chest. Hold for 10 seconds then lower your right leg to the floor. Repeat the same movement with the other leg. After that, sit back down while straightening both legs forward and repeat the movement in step 2. By now, you may have been able to lower your body lower.
Step 5. After enough practice stretching, you're ready to do the splits
Step 6. Start in a standing position
Step your right foot forward according to your ability, it doesn't need to be too wide. After that, perform a lunge by placing the back of your left foot on the floor. Bend your right knee while stretching your groin, hamstrings, and calf muscles. Return to the original position and repeat the same movement by stepping your left foot forward.
Step 7. Now, kneel on the floor and straighten your right leg in front of you while bringing the back of your foot closer to your shin
Try to touch your right toe. Return to the kneeling position and repeat the same movement by extending the left leg forward.
Step 8. Repeat the lunge position
Place both palms on the floor to support the body. Straighten your right leg forward and your left leg back while lowering your body to the floor as slowly as you can to do the splits. Don't force yourself to sit on the floor. Hold for 10 seconds then return to the lunge position. Relax both legs and repeat the split exercise with left leg forward and right leg back.
Step 9. Do the stretching exercises according to the instructions above regularly to make your muscles more flexible
Repeat the exercise several times a week until you are able to do the perfect splits!
Tips
- Do splits regularly. Even if you've already done perfect splits, you'll lose flexibility if you don't practice regularly.
- When doing lunges, your hips should be facing forward.
- Remember that you won't be able to do the splits on the first day of training.
- Do stretching exercises 5-6 times a week.
- Stretching exercises will be useful if the muscles feel a little sore.
- Watching a movie or chatting on the phone is a good time to stretch.
- When doing the splits, straighten your knees and align your legs so you don't fall over while working on the walkway.
- Ask a friend to help you press your body down, but they will have to stop if you ask them to.
- Be patient. Do the splits several times a day or at least 3 days a week for 1 month. When doing splits, hold on for 1 minute or as much as you can. Do not give up!
- Do not stretch a muscle if it is injured. Consult a doctor. Rest 1 day after your muscles recover. When you're training again, you may not be able to do the splits straight away like you did before your injury.
