How to do a Right Split Stretch for Gymnastics

Video Transcript

"Hi, I'm Mandy Butler on behalf of Expert Village. I'm going to take you through a gymnastics class stretch and warm-up. Now I'm going to do my right leg split. Now, I personally like to take my hip flexor stretch and put it right into my split stretch. So, you can either do those stretches individually and move into your splits, or, you can use them together to really get the maximum out of the stretch so your muscles are nice and warm. So, from my hip flexor stretch I'm going to extend that front leg, which in this case is my right leg, and I'm going to slide into a split. My hands are on either side of my front leg. Both knees are as straight as I can get them and my chest is as erect as I can get it to be. My knee is facing the ceiling and my toe is pointed. If you can't reach all the way down to the floor, that's OK. You still just hold the correct body position. Again, you want to hold this for at least 20 seconds. But, I like to get my athletes to hold their split for at least a minute. A good way to stretch a split is to put a mat underneath your ankle so you get what's called and over split. But, until you're able to get all the way down to the ground, just do them on the floor. This is your right split."