How to Stretch for the Splits
There are three types of splits: the "Chinese splits" or straddle splits (with each leg out to one side), the left splits (with the left leg in front) and the right splits (with the right leg in front). A person that is able to do splits is usually hailed as being at the height of flexibility. However, for the vast majority of people, this talent is not innate and must be attained gradually and practiced continuously.
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Instructions
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Complete a straddle stretch. When you have separated your legs as far as they will go, stretch to the left and hold for 15 seconds, at the very least. Repeat on the other side. This will help you with your left and right splits.
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While in a straddle stretch, bend at the waist and try to put your chest on the ground. You may not be able to do this right away; it will take time to become this limber.
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Lie on your back with both legs straight out in front of you. Pull the left or right leg toward your chest, keeping it straight. Hold for at least 15 seconds, then repeat with the other leg.
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Practice your splits. Even if you cannot go all the way down, go as far down into the position as you can and support yourself with your arms, if necessary. Hold each position for at least ten seconds.
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After faithfully stretching and achieving your splits, stretch even father. Elevate one or both of your legs to go beyond the splits. Gymnasts, cheerleaders and dancers sometimes incorporate this oversplit into their routines.
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Tips & Warnings
Do these stretches at least once a day for best results.
Warm up before stretching. You will be more flexible when your muscles are warm, and you are less likely to strain a muscle.
Never stretch to the point of extreme pain. It will take time to be able to do the splits.
Never force yourself down into the splits, as this could easily pull or tear a muscle.
Be careful when using a partner; always be sure to tell your partner when they should stop adding pressure to the stretch.
References
Resources
- Photo Credit (www.dance.about.com, www.gymnastics.about.com)
