Stretches to Improve Splits

Front and side splits are examples of static-passive flexibility, says danceadvantage.net, and are often considered flexibility benchmarks in the disciplines of dance, gymnastics, and cheerleading. Warming up before attempting the splits allows for a full range of motion and helps prevent injury. According to the Atlanta Martial Arts Directory, "joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal." For best results, hold each stretch between 20 seconds and one minute with each session, but no more.

  1. Hamstring and Calf Stretches

    • Both front and side splits require flexible calf and hamstring muscles. For a simple stretch of both these, stand with feet shoulder-width apart, and, while keeping the torso straight, reach for your toes. This exercise can also be done sitting down. Various yoga disciplines offer many stretches to improve hamstring and calf flexibility. Possibly the best-known yoga asana for this purpose is the downward-facing dog. When properly performed, this pose effectively stretches both hamstrings and calves. Yogajournal.com explains that short downward-facing dog is an asana variation placing higher emphasis on the hamstring muscles while long downward-facing dog provides a better stretch for the calf muscles.

    Inner Thigh Stretches

    • Inner thigh flexibility is a must to improve splits -- front and side. Sit in the butterfly position. On the floor, keep your back straight and bend your knees bringing the soles of your feel together. Bring your feet close to your groin for a comfortable stretch. For a more challenging version of the butterfly, try bringing your chest as close to your feet as possible or ask a partner to gently press your back toward your feet. Performing low-lunge asanas, which mimic front splits but require much less flexibility, stretch the inner thighs and groin.

    Hip Turn Out Exercises

    • Hip turn out is only necessary to perform side or center splits, but not front splits. Proper side splits require both knees to face directly upward. Not everyone can achieve perfect turn out due to varying individual hip anatomy. However, there are exercises that can help you achieve maximum natural turn out. Sit in the butterfly position and gently press down on your knees or ask a partner to do this. A turn out stretch recommended by Dr. Jason Twardowski, a classically trained dancer, is the "knee across chest stretch." Lie on your back and pull one knee up to the alternate shoulder while maintaining a comfortable external hip rotation.