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How to Sit on a Split in 5 Minutes a Day Quickly for a Newbie: Tips from a Trainer
The expert presented a set of video exercises, thanks to which you can prepare your body and joints in order to sit on the split.
Good stretching in general and splits in particular have always been the goal of many women’s workouts. After all, longitudinal and transverse splits help to increase muscle elasticity and joint mobility, improve posture, develop endurance, and also normalize bowel function. And the element itself and the athlete performing it look beautiful.
Therefore, for all those who have long wanted to learn how to do splits, but did not dare or did not want to spend a lot of time on it, a rehabilitation therapist, yoga therapist, specialist in sports injuries and back pain Maria Tsukanova developed 3 sets of exercises for 5 minutes. Performing them one by one not only contributes to the development of your flexibility, but also allows you to fulfill the cherished element.
Complex 1
Exercise 1 – extension. Work in your range. Relax your buttocks. It is important to work with the lumbar spine. If you feel pain, place your arms a little further, decreasing the range.
Exercise 2 – while lying on your stomach, raise your legs. Make sure that the pelvis is firmly pressed to the floor. It is the hip joints that work. Engage your glutes by extending your hips.
Exercise 3 – Lunge. While doing it, control the position of the knee joint. Don’t let it fall inward and keep it at a right angle. Put a towel or blanket under the knee of the leg, which is in extension, if you feel discomfort.
Exercise 4 – tilts to a straight leg. While doing them, relax your stomach, keeping the knee joint rigid.
Complex 2
Exercise 1. Place your feet about the width of your outstretched arms. Monitor the position of your knee joints. Knees and toes point in the same direction. Don’t roll your knees inward.
Exercise 2. Straighten your knees, turn your feet forward. Keep your back straight as you bend over. Bend at the hip joints. Lower yourself to your extreme range and breathe while relaxing your stomach. Stretch your spine.
Exercise 3. Continue to direct your hips outward, bending your right leg first, holding your knee and foot so that they are looking in one direction – outward.
Exercise 4. Start moving from one foot to the other. Lower your pelvis lower as you exhale. Continue to watch your knee joints (don’t let them fall inward).
Exercise 5. Return to a straight-legged position and continue bending, keeping your hands locked behind your back. If it doesn’t work, grab the belt and keep your hands at a distance between you that doesn’t create discomfort.
Complex 3
Exercise 1. When performing a lunge, watch the position of the pelvis. Try to keep the pelvic and shoulder girdles in the same plane.
Exercise 2. Grabbing the foot of the leg that is behind, place a blanket or towel under the knee. As you exhale, relax the pelvis, lowering it lower.
Exercise 3. Expand the hip of the leg that is behind it outward and unfold the pelvis behind it. Keep the lunge knee at a right angle.
Exercise 4. Bend towards the foot of the lunge leg and continue to steer outward.