Wellness
Stretching is key.
There are a lot of reasons why you might want to learn how to do a split.
And there are quite a few variations.
Splits arent a necessary part of a stretch routine, but they do provide a whole host of benefits.
A front splitstretches the hamstring musclesin the front leg and thehip flexorsof the back leg, Calhoun says.
Then theres the middle split, which targets the inner thighs and opens up the hips.
This will help to avoid injury so you’re able to stay active in your life.
Side [or middle] splits require more flexibility from the adductors and hip flexors.
To build up to a front split, Martinez recommends practicing the five stretches listed below.
Start with holding each stretch once [for at least 30 seconds], he says.
If you notice that the intensity is low, increase to two repetitions.
Take a deep breath, squeeze your glutes, and push your hips forward.
This should create a stretch in the front of your right hip, Martinez says.
Repeat on the other side to open up your hip flexors.
Seated Hamstring Stretch
Start in a seated position on the floor.
Extend your left leg forward.
According to Martinez, you should feel a stretch in the back of your thigh.
Repeat on the other side.
Kneeling Adductor Stretch
Stand with feet about shoulder-width apart.
You should feel a stretch on the inside of your thigh.
Repeat on the other side.
Note: This stretch will help you work up to a middle split, if that ones your goal.
Keep your left leg where it is and extend your right leg back behind you.
confirm your left knee and hip are aligned.
Take a deep breath and fall forward over your left leg to deepen the stretch, Martinez says.
You should feel it in the posterior side of the hip.
Repeat on the other side.
Butterfly Stretch
Start in a seated position on the ground.
Bring the soles of your feet together in front of you.
You should feel the stretch on the inside of your thigh.
after you grab stretched both individually, you could begin to combine them to stretch in a split position.
From there, follow Calhouns step-by-step guide to maneuvering into a forward split.
Start in a kneeling position.
Bring one leg forward.
Keep the leg as straight as possible without locking it.
Go as far as you’re free to, straightening the back leg as you go.
Mistakes To Avoid
Its important to focus on proper alignment when doing a split.
Youll also want to ease into the stretch.
If it feels like youre forcing it, back off to avoid injury.
Go slow and keep playing around within the stretch until you find the right version for you.
