How to Do Stretches Before a Split

If you are able to do the splits, it is important that you properly stretch your legs, hips, and lower back prior to attempting them. Keeping your muscles warm and loose prior to attempting this task will not only make the splits easier to perform, but can help prevent injuries. Individuals who want to train their bodies to perform the splits should also engage in intense stretching, as attempting the splits can cause pulled or strained muscles, or worse injuries.

Things You'll Need

  • Soft mat
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Instructions

    • 1

      Sit up on the floor with booth legs stretched out straight in front of you. Bend your right leg at the knee and press the sole of your foot into the inside of your left thigh. Bend at the waist, and reach your hands toward your right foot, keeping the foot flexed at all times. Once you've reached the foot, or as close as you can get to the foot, lower your head toward your right knee. Hold this position for 30 to 60 seconds, and repeat on the opposite side.

    • 2

      Sit on the ground with your legs separated as far as they will go. Stretch your entire body to the left, reaching both hands toward your left foot - hold this position for 30 seconds. Repeat the process on the right side. This stretch is called the straddle stretch.

    • 3

      Remain in the straddle stretch position and return your torso to an upright position. Reach each hand out toward your extended legs, as far as they will go on each side. Bend at the waist and attempt to lower your chest to the ground. Once you've gone as far as you can, hold this position for 30 seconds, then return to an upright position. Repeat this process two more times.

    • 4

      Position your body into the splits position, either with one leg in front and one leg in back of your body, or with one leg extended on each side. Use your arms as support and slowly lower yourself into a splits position as far as you can go. Hold the position for 15 seconds, and then release. Repeat the process two more times, or until the splits position becomes more comfortable.

    • 5

      Shake your legs and arms for a few seconds, and then prepare to attempt a full split.