How to Do the Splits by Stretching

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Doing the splits by stretching is a great way to make sure you're ready for the performance ahead. Do the splits by stretching with help from a master Pilates instructor in this free video clip.

Part of the Video Series: Stretching & Fitness Tips
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Video Transcript

Hi, I'm Karena Thek Lineback, master Pilates instructor. My website is Osteopilates.com and I'm going to show you how to get the splits by stretching. So first we're not going to try to do a Chinese split where the legs spread out. So we're not going to try and achieve this split because very few people can go completely flat in this shape. It has to do with the shape of the pelvis bones. So we're going to try and do the one that goes front and back and you'll start with the back leg straight. So already you already have half the split and you're going to lengthen through the hip flexor here, pull the stomach away from this thigh. The next position you can stretch in is you're going to pull this heel forward and you're going to do the same thing. So now you actually have two thirds of the stretch or three quarters of it. You have this leg and you have the muscles stretching underneath this hip. The third stretch you're going to go into a lunge here, straighten the back leg, turn the back foot so you're on the heel and then start stretching this front leg. Don't try and straighten it yet. Just keep it bent, keep the hips low and just straighten from here. Keep it bent and inch the toes out. From here you'll eventually get that leg straight. Once you do, hold this stretch, hold yourself up with your arms, your arms will get nice and strong doing this and then you can eventually after about 30 seconds, the muscles will relax and you'll be able to sit a little lower and a little lower until you're sitting on the floor. And that's how you get the splits by stretching.

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