How to Do the Splits
How to Do the Splits
Stretching is not a challenging task if you know how to do it right. For example, you need to take care of the warning signs like bouncing during stretching or overdoing it beyond your body’s tolerance level. You also need to improve your body’s flexibility by giving your muscles enough time to recover from the soreness brought on by stretching.
How to Do the Splits Fast: Step by Step
Here’s how you can perform the splits correctly:
Step 1 – Do some exercise to warm your body up and get into the pace for at least five minutes.
Step 2 – Sit on the floor with your legs straight in front of you and your ankles locked together. Raise your arms straight up and straighten your back. Then bend over and touch your toes. Rest your nose on your knees, hold the position for 30 seconds, and then relax.
Tip to remember: While practicing the stretch, make sure to point your toes and flex.
Step 3 – Sit on the floor with your legs stretched out in front of you and straddle them, keeping your knees straight. Stop when you feel tension, and then rest your elbows on the floor. Hold this position for 30 seconds, and then relax.
Step 4 – Stand with your ankles locked together. Stretch out one of your legs out in front so that you feel the stretch in the hamstring, while stretch the other behind you, so that the knee is pointing down and you feel the stretch in your thigh or quadricep muscle. Straighten your front leg and touch your nose to your knee. Also make sure your knee in the other leg that’s behind you remains locked. Hold the position for 30 seconds, and then relax.
Step 5 – Repeat the lunge stretch with the opposite leg.
Step 6 – Practice all three stretches at least twice a day. Master the stretches without pain before you attempt to do the splits.
Step 7 – Stand with your toes pointing forward and one leg in front of the other. Slowly slide down into the splits. Stop if you feel pain. Get as low as you can, hold the position, and then try again.
Step 8 – Do the splits daily to keep your muscles nice and flexible.