Stretches That Will Help With Learning to Do Splits

Splits is an accurate and descriptive term for the exercise by that name. For someone who has not worked the involved muscles, it feels like the exercise will do just that to your body. Stretching the muscles in your thighs and hips will help tone and strengthen the legs and gluteal muscles in preparation for this very limber pose.

  1. Exercise Ball Leg Stretch

    • The hamstring runs along the back of the leg. This muscle gets tight from underuse. When a person spends much time sitting at a desk, riding in a car or other nonactivity, this muscle shortens. Stretch it gently. Stand perpendicular to an exercise ball that is secured against a wall or piece of heavy furniture. Stand on one leg and extend the opposite leg over the ball, so that your foot rests on the top of the ball. Lean toward your extended leg as far as you are able. You will feel the stretch in the back of your leg and in your hip.

    Leg Stretch Using a Yoga Strap

    • Lie on your back with both legs extended, heels on the floor. Secure a yoga strap around the arch of one foot. Gently lift that leg, extending it as far as possible. Keep the leg straight and push through the strap. The leg on the floor should be flat and pressed into the floor.

    Lunge

    • Lunge forward above the bent knee, keeping the knee over the toes.

      Stand with legs shoulder width apart, feet firmly planted on the floor. Extend your right leg in front and stretch your left leg behind you. Bend your right leg so that your knee is over your little toe. Do not extend your knee beyond the toes. Press your hands onto the top of your right thigh for support. Feel the stretch in the hamstrings, thighs, calves and hips. Hold this pose for 30 seconds, then switch sides.

    Safety Tips

    • Use proper form when stretching to avoid injury.

      Warm up the muscles before attempting any exercise by gentle stretching. Hold the stretches for at least 30 seconds each, and do repetitions of 10 at a time. Do the stretches several times a day for maximum benefit. Always double check your posture and form to avoid injury. Keep the breath soft and continuous.