Stretches to Help With Splits

Splits are a popular stretch and a beginner's milestone in gymnastics. It's important to take your time and be patient when learning to perform splits because you could hurt yourself if you stretch too far. If you have any joint problems, you might want to consult a doctor before attempting the splits. Otherwise, take it slow and be careful.

  1. Warm Up

    • It is important to warm up before doing any strenuous activity, including stretching. The website Run the Planet suggests dividing the warm-up period into joint rotations and aerobic activity. Joint rotations is straightforward: a shoulder rotation would mean making large, slow circles with your arms to rotate your shoulder joint. Aerobic activity includes jogging or any other activity that will raise body temperature. This warm-up can prevent straining your muscles and injuring yourself, a risk with over-stretching without preparation.

    Lower Back

    • One way to stretch your back is simply to arch your back. This stretches your hamstrings, quadriceps, and hip flexor muscles. Another stretch is to lie on your back with your legs out straight. Keeping your shoulders on the floor, bring one knee as close to the chest as possible. Then cross this leg over the other and press your knee to the ground. Bend your knees and try to press them to the floor while keeping your shoulders on the ground. Repeat all exercises on the opposite sides.

    Lunges

    • A lunge mainly stretches your hip flexors. Kneel on the floor and put one knee in front of you. Your knee should be bent at a 90-degree angle with your foot flat on the ground. Then press your back leg back and stretch gently with your hips. It is important not to bend your knee too much as this can cause injury. You can replace this with a butterfly stretch, in which you sit with your knees bent and feet pressed against each other and gentle press your knees down.

    Splits

    • One way to work toward doing the splits is to very carefully try to do them. Lie on the floor against a wall so your legs are flat against the wall. Slowly spread your legs allowing gravity to weigh them down. Never push your legs farther than you feel they are able to go.