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The splits is a dream for many since early childhood. But even if you have good flexibility, without preparatory exercises to sit on the forward split is not only difficult, but also risky: you can pull muscles and get injured.
We offer you best exercises for longitudinal splits, which will allow you to gently and painlessly stretch the muscles and joints. Regular deep stretching will help you quickly sit down in splits, even if you’ve never done before.
10 rules for stretching for splits
- Stretching can be performed only after a good warm-up. As a warm-up suit any cardio for 20-30 minutes. Before stretching your splits, you should feel that your body is warmed up.
- If you want to sit on the splits then try to stretch twice a day, morning and evening. Morning stretching is tough but very effective. In the evening you will be easier to reach by the end of the day the muscles more pliable and flexible.
- Exercises for frontal splits to perform better in static poses. Try to minimize the use of pulsating exercise up and down, it can lead to sprains.
- In each pose, stay for at least 30 seconds. Gradually you can increase the duration of exercise, and range of motion.
- During stretches you need to focus on the sensations in your body. You should feel a mild stretch in the muscles, but not pain. If you feel sharp pain, reduce the amplitude of the exercise or stop the exercise.
- If you are stretching in a cool room, dress warmly. Even after a good warm-up muscles tend to cool down rapidly at a low temperature in the room, and it is difficult to stretch.
- During the exercise splits always keep your back straight, do not round it. The top pull it up and when bending, try to fall to the feet of the belly, not the head.
- Record the results can be measuring tape, measuring the distance from the groin to the floor surface at the moment of maximum stretch.
- If you have neglected stretching for a few days, be ready to fall back in the results. The most important thing in stretching the splits is regularity.
- Don’t set yourself any deadlines twine (week, month, three months). We all have different physiology, so someone can sit on the splits quickly, and some will need a year of regular exercise to achieve results.
If you want to do the splits faster you can purchase additional tools for effective stretching. For example, a simulator for stretching the splits. Stretch out on the simulator is very convenient and comfortable – you do not need external pressure and retention provisions. Simulator for stretching your muscles will be relaxed, and more pliable for stretching.
10 exercises for stretching and warming up before the twine
We offer you the option to warm-up before the twine, which will help you to conduct your training on the string much more efficiently. To reach the hot body so much easier! Make sure to do the warm-up before every training session twine.
Each exercise is indicated the number of repetitions on one side. For example, the first exercise walking in place raising the knees. You should perform 20 leg lifts right leg, 20 leg lifts with the left foot, i.e. a total of 40 repetitions. You can increase the number of repetitions, at its option (to reduce is not recommended!). If you feel that after exercise warmed up enough, repeat the complex again.
Top 20 exercises for improvement of posture
1. Walking in place raising the knees: 20 reps
2. Mahi to leg: 20 reps
3. Rotation for the hip joint: 20 reps
4. Side lunge: 15 reps
5. The tilt to the leg: for 15 reps
6. Squat and bend back: 20 reps
7. Back lunges: 10 reps
8. Jumping rope: 40 reps
9. Running in place: for 40 reps (just count to 80 synchronously with the movement)
10. Jumps breeding arms and legs: 35 repetitions
Again, before performing exercises for splits to have a good warm up. Performing these exercises without a warm-up, may result in severe injury or strain, and this will push your dream about the splits.
See also:
- Top best video for stretching the splits
- 20 tips on how to do the splits + 19 exercises (photo)
Exercises for splits
Below are the exercises for the splits. Stay in each pose for a minimum of 30 seconds. Gradually move to longer time spent in a static posture for 2-3 minutes.
Exercises for splits can be performed in several approaches, if you have time and endurance. All the exercises first, run on one leg, then another. Always stretch it out evenly on both legs (even if you only left or only right splits), so you quickly come to the desired result.
For clear pictures, thank you youtube channel of Olga Saga.
Exercise 1
On the inhale step into lunge to runner’s pose, hands resting on the floor or on blocks. The front leg forms a right angle, the knee of the back leg detenuto and rectified. Try to lower the pelvis as low as possible without bending the knee of the rear leg. Hold in this position. Next, on the inhale with a straight back pull with arms up, while the pelvis continues to reach down. Feel the increased tension in the muscles of the legs. While in the lunge, try to distribute the weight on both feet.
Exercise 2
Stay in the pose of a runner, the hands move to one side of the front leg. Get down on your elbows, taking care not to round the back. If you do not get down on your elbows, place blocks or rely on the palm. The exercise splits helps to stretch the hip joints and groin area.
Exercise 3
Lower the knee of the back leg on the floor, hands are on either side of the front leg. Hold this position, trying to lower the pelvis down as much as possible. Can perform multiple pulsing movements up and down, but then hold in a static position.
A similar exercise can be performed with the support of the back leg on a chair, so you increase the stretch in the back leg. Climb over the top of the head up, increasing the tension:
Exercise 4
Return to the lunge, pull the spine the hip of the back leg. On the exhale, straighten your legs, will uglenites coccyx up. The forehead direct to your Shin, try to pull down the belly, not rounding the back. Will uglenites hands forward or grasp the Shin of the front leg.
Exercise 5
From the lunge, pull the straight leg forward, back leg lying on the Mat. Get out of the incline, keeping your back straight. Odonates hands forward or put your elbows on the floor. Stay in an accessible position and breathe deeply. With each exhalation, release tension in the back surface of the outstretched leg.
Can be enhanced by stretching the hind legs if you put it this way in the chair:
Exercise 6
Go to pigeon pose. The left pelvic bone put right heel. Deepen position, gradually pushing back right leg a little forward. Put your weight on your hands. Drive right thigh inward, drop the tailbone down.
Bend your back knee, same hand grab the foot and pull heel to buttock. Feel the stretch in the front of the thigh. Adjust the grabbing hands, grab hold of opposite arm and foot. On the exhale, lower your forehead on his free hand. Dove is not complicated, but very effective exercise for splits.
Exercise 7
Lie on floor, bend legs at the knees. Lift your leg straight up, exhale, grasp the foot and pull up with your hands or a strap. The sacrum remains on the floor, knee straight, the front of the thigh tense. Feel lengthen the muscles in the back of his legs.
Exercise 8
Move to position downward-facing dog. Back, neck, arms form one straight line. Pull the spine, the tailbone reaches back and up. Alternately bend your knees, trying to lower your heel fully on the floor. Hip is committed to the stomach, back and arms are in one plane. The exercise splits stretches the back of her legs. Then lower both heels to the floor and hold this position.
Exercise 9
Stay in the pose downward-facing dog. Inhaling, pull the leg up, hip drive inside. Take a moment and breathe deeply. This exercise is useful for longitudinal and vertical splits.
Exercise 10
Grab hold of the foot of the same leg. Pull it up vertically, fix the maximum position and hold it. Keep the supporting leg unfolded out.
Top best video for stretching the splits
How to get into splits: technique
If you have already completed the preparatory exercises, you can try to sit on the splits. You will need two blocks, or a stack of books. If you are flexible enough, the blocks you do not need.
1. Take a knee, the front leg forward at an angle of 90 degrees, and the toe of the back leg rests on the floor. Straighten your back, tighten the belly, straighten your shoulders. The pelvic bone must appear on the same line and look straight ahead. Inhale and exhale gradually start to disperse legs in different directions, dropping the pelvis down.
2. Scroll to the far tolerant of the situation and freeze. Once the pelvis has dropped low enough, hold hands to floor and stretch your legs at the knees.
3. Gradually, step by step, you’ll be able to sit in splits.
4. Gently come out of twine. The legs pull out in front of you, slightly shake them to get rid of stress. Do the same exercise on the other leg.
The screenshots used in the article from the official youtube channel of Olga Saga.
Good exercises for splits, you will definitely come to its end. Splits available to absolutely everyone at any age, regardless of innate flexibility. But someone will need to stretch more time, someone less. It depends on genetic features and sports from the past.
If you want to sit on the side splits, then read article: side splits: 12 most effective exercises.
Yoga and stretching