How to Stretch With 160-Degree Side Splits

Side splits, where both legs are stretched out to the side, require a high degree of flexibility in the adductors, or inner thigh muscles, as well as in the hamstrings. Many dancers, cheerleaders, gymnasts and individuals involved in martial arts devote a large amount of time to getting a full 180-degree side split. If you have a 160-degree split, you are almost there. Perform these stretches at least four times a week, and you should see significant improvements within two weeks.

Instructions

    • 1

      Perform 10 minutes of light cardiovascular activity to warm up your muscles. Brisk walking, jogging and jumping jacks are good choices.

    • 2
      This stretch targets the hamstrings.

      Sit on the floor and stretch both legs out to the side. Scoot your pelvis forward as far as you comfortably can. Lengthen your back and raise your right arm over your head. Reach over to touch your left foot. Hold the stretch for 15 seconds, then repeat to the other side. Try to scoot your pelvis a bit farther forward. Repeat both sides for 30 seconds each. Finally, repeat a third time for one minute on each side.

    • 3
      This stretch targets your adductors.

      Sit on the floor with both legs stretched out to the side. Scoot your pelvis forward and place your hands on the floor in front of you. Lower your torso toward the ground as far as you can comfortably go. Hold the stretch for 15 seconds. Relax for a few seconds. Repeat the stretch two more times, for 30 seconds and one minute, with a short break between the two repetitions.

    • 4

      Perform the best side split you can. Lower your torso toward the ground, with your hands placed under your shoulders. Slide your hands farther away from you until your buttocks lift off the ground. Move your buttocks up and forward until they are in line with your legs. Hold the stretch for 15 seconds, allowing the weight of your buttocks to drop you further into the split. Repeat for 30 seconds, then for one minute. Relax briefly between each repetition. If this stretch causes any pain in your knees, stop immediately.

    • 5

      Lie on your back, with your buttocks against a free spot on a wall. Extend your legs vertically along the wall. Open your legs so your feet move along the wall toward the floor. Let gravity pull your legs farther into the stretch. Hold the stretch for five minutes. To get out of the stretch, lift your torso up as far as you comfortably can, without moving your legs or buttocks. Place your elbows or your hands on the floor near your buttocks and continue to lift your torso up. While returning to a sitting position, try to keep your buttocks and feet in contact with the wall. As you become more flexible, you will be able to rise into a full side split facing the wall.