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Stretches for Splits

Ujwal Deshmukh Jul 29, 2020
Performing splits is displaying the apex of your body's flexibility. Although difficult, splits can be done well. However, you need to do some stretches also, and that is what is mentioned in this story.
Practicing splits becomes easy when you do some stretches. These stretches are designed in a manner to increase the flexibility and also the stretching capacity of your body. However, you need to follow some tips before going to do these stretches. This would help you do the stretches comfortably and effectively.
Warm up your body properly by performing some light stretching exercises so that your body gets used to the intense stretching to follow. Learning the right technique would keep away muscle injury and also help you perform better. With these tips in mind, you can now move on to perform the stretches.

Best Stretching Exercises for Splits

Following are some stretching exercises for splits, which can be performed in the morning and also in the evening when you return from work. Performing them in two sessions is more beneficial than doing them just once a day.

Stretch # 1

This stretching exercise is meant to stretch your hamstring muscles and make them familiar with intense stretching while performing splits. Kneel on your right leg and straighten the left ones in the front. See that you do not bend the left leg. Place your arms sideways.
Bend down at your hips, towards the front. Try to place your head on the left leg while bending. Maintain this position for about ten seconds in the beginning and then come back to the original position. Repeat the same procedure with the other leg.

Stretch # 2

Sit erect with your legs stretched out straight in front of you. Now, try to touch your toes. However, do not arch your back while doing this. Hold this position for a few seconds, and then relax and come back to the original position. Initially, it would be a bit difficult to perform this exercise; however, with practice you could easily be able to touch your toes. Probably, then you can increase the hold time.

Stretch # 3

Lie down on the floor on your back. Bring your legs near each other and then raise them. See that you do not bend your knees. Now, as in a lying split position, keep your hands in front between the ankle and the knee, and then push your legs outwards as much as possible. Hold this position for a few seconds and then relax.

Stretch #4

This stretching exercise is amongst the best exercises for leg stretches. The position is quite similar to the ones taken in lunge. Bend your left leg forward and straighten your right leg behind with a slight bent in it. Hang your hands sideways. Keep your hips square and push yourself downwards as much as possible. Maintain this position for a few seconds and then repeat with the other side.

Stretch # 5

This is a bit advanced stretching exercise. Sit on your right leg and then stretch your left leg completely. Bend completely towards the front leg as much as possible and keep your arms sideways. You might find bending a bit difficult in the initial days. However, with continuous practice, this would become easy. Maintain this position for about 10-12 seconds and then repeat with the other leg.

Stretch # 6

This is the most advanced and probably the last stage of stretches meant for splits. The position is quite simple, but difficult to do, especially for beginners. Stretch your left leg in the front and the right leg behind. Let your arms rest sideways for support. Keep this position for 10-15 seconds and then change the leg position.
Although performing splits is an extraordinary thing, it is not an impossible one. With the aforementioned stretches, you can be able to perform the splits easily; however, you need to practice them regularly.
Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert medical advice.