Mastering the splits requires dedication and consistent effort! By learning the right techniques and sticking to a structured approach, you can make significant progress in your flexibility journey. In this blog, we take a look at five valuable stretches to help you master the splits at home.
Never try to rush the process or push yourself to ‘overstretch’ when attempting to master the splits as you may end up injured. If you feel pain when stretching, are unable to focus on your breathing, or feel unstable when posing, stop immediately.
The first step and most vital part of this process is ensuring your body is warm. Particularly in winter, your muscles can grow cold if they’re left inactive. Anna McNulty on YouTube has a great warm-up routine before stretching. You can follow her step-by-step tutorial by clicking the video below.
Forward Kicks
Stand straight with your hands by your side, on your hips, or above your head. Kick one leg in front of your body until it reaches (around) a 90-degree angle. Allow your leg to swing backward and continue this process ten times on each leg. This exercise helps warm up your hamstrings and glutes.
Side Kicks
Lay on the floor, leaning on one side. Kick one leg up until it reaches (around) a 90-degree angle ten times. Turn around and repeat this process. This exercise aims to strengthen your hips, glutes, and abdominal muscles.
Butterfly Stretch
Sit on the floor, keeping your back straight, and bend your knees until the pads of your feet are touching. Keep your knees as close to the floor as possible, even leaning your elbows on them if necessary. Hold this stretch for sixty seconds. This stretch targets your groin, inner thighs, and knees.
Low Lunge
Begin by kneeling and adjust slowly by bringing your right foot forward, and bending your knee. Push your left leg behind you with your knee placed on the ground. Now, lean forward slightly, squeezing your glutes. If you feel unstable, you can bring your forearms to the ground, or above your head. and stay in this position for sixty seconds. This stretches your quadriceps. Repeat this process on your opposing leg.
High Lunge
For a high lunge, begin by moving your body into a downward dog position. Adjust slowly by bringing your right foot forward, and bending your knee. Push your left leg behind you but keep your knee above the ground. Hold this pose for 30-60 seconds before switching legs and repeating this process. This stretch can also improve stability which is great for gymnastics.
Seated Forward Bend
Start by sitting on the ground, stretching your legs straight in front of you. Breathe in before slowly moving your back down, as if you’re attempting to hug your legs. You should feel a stretch in your hamstrings, back, and calves. Hold this pose for sixty seconds before rotating legs and repeating this process.
Half Pigeon
Start by positioning your body in a downward dog position. Slowly adjust one leg so your shin is positioned on the floor. Gently extend your opposing leg to the back of your body so you are now in a ‘half split’ position. Keep your hips centred and straight. Hold this position for 30 seconds before rotating legs and repeating the process.
Half Splits
Start by positioning your body in a lunge position. Take a deep breath before extending on leg in front of your body, keeping your hips tight and square. Keep that knee slightly bent. Place your fingertips on either side of your body, to the ground to help increase stability. Flex your toes back towards your shin and hold. Repeat this process on your opposing leg.
Ensuring you stretch after a workout, dance class, or any other form of physical activity is great for not only letting the body heal but also for mobility.