How to Do the Splits

It's nice exercise.

Instructions

Difficulty: Moderate

Things You’ll Need:

• A smooth surface
• Wearing Socks (preferably)
• PATIENCE!!!

1. Wear clothes that allow you to stretch : track suit, leotard, swimming costume.
2. Watch TV, or read a book because this passes by the time while you are stretching, this will distract you from the pain and allow you to stay in the same position without getting too bored.
3. Spread your legs as wide as they will go, and sit with them wide for 10-15 minutes.
4. Use something to hold your legs in that wide position such as something heavy and wide like a dresser, a wall, or a person(who slowly widens them with his/her legs).
5. Stand every 10-15 minutes and allow the pain from the stretch to wear off.
6. Get stretched faster and do more stretches for the same amount of time.
7. Repeat the process and allow your self to stretch wider each time for more minutes (25)at least.
8. Remember to breath deeply and stretch more on exhales
9. Avoid bouncing and rocking into position or having someone painfully force the stretch. You could tear or damage tendons, ligaments and muscles.

Tips & Warnings

• Don't eat while stretching
• Don't stop stretching once you start.
• Have a positive attitude.
• Lunges help.
• Stretch using rubber bands, or warm water to warm muscles.
• Don't over stretch yourself, or go beyond your limits.
• Don't hurt yourself, or endure too much pain just to get the splits down.
• Practice makes perfect.
• Don't wait until the week before tryouts to learn to do splits. Start practicing months in advance so your muscles and flexibility develop.
• Once your body is used to splitting, it will become easier and easier to do it.
• Don't get distracted by the uncomfortable positions.
• You may experience some soreness but joint pain and soreness that last for several days may be indicative of a muscle injury.