Things You'll Need:
- Stretching mat
- Wall
- Stretching machine
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Step 1
Always warm up before doing any strenuous stretching. Some light jogging and half speed kicking will loosen up your muscles and tendons. If you try to stretch too hard with cold legs you will hurt yourself.
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Step 2
Gradually increase your front to back kicking range by doing kick stretches against a wall. Stand perpendicular to the wall touching it with your closest hand. Now swing the leg closer to the wall forward then back while keeping the leg straight. Go higher and higher with each swing. Feel the stretch while trying to keep your body as upright as possible.
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Step 3
Gradually increase your side to side kicking range by doing a variation kick stretch. This time stand facing the wall with both hands against it. Swing one leg side to side in front of you while keeping your leg straight. Go higher and higher with each swing while feeling the stretch in your hip. Try to keep you upper body stationary while you do this action.
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Step 4
Enlist a friend to help you stretch. Stand with your heels against the wall. Lift one leg in the air and have a friend put your ankle on his shoulder. Have him stand up and stretch your leg. You should have your back straight against the wall with both legs straight. Hold for at least 30 seconds feeling the stretch then switch legs.
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Step 5
Try a stretching machine. When you have mastered all these other split stretching exercises you can move on to an apparatus that really tests your limits. Martial arts stretching machines include cable operated systems that pull your leg up, poles that push your legs apart and machines that hold your legs straight while spreading them. These cost anywhere from $10 to hundreds of dollars.
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Step 6
Hit the mat and start splitting. Start by facing right and splitting your legs. Get as close as you can to the floor without bending your legs. Focus on breathing and relaxing. Do not bounce. That is dangerous and does not make you more flexible. Feel the stretch for at least 30 seconds before getting up. Turn around to your left and do splits on that side. Finally, face forward and stretch both legs out sideways. These are the Chinese splits. If you can do these all the way to the ground you have achieved the ultimate in martial arts splits.
