'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABfAAEBAAAAAAAAAAAAAAAAAAAABhAAAQMEAgMAAAAAAAAAAAAAAwECBAAFESEHYRIiUQEBAAAAAAAAAAAAAAAAAAAABhEAAgMBAAMAAAAAAAAAAAAAAQIDBBEAE0Fh/9oADAMBAAIRAxEAPwCKuPHJFPNjwo8EcA+DuIhiCOnWEa9Ha+rUa7jdqOVGXiT451lm8d+1KUKiuWViUiQ6Sd3Dy+xRqNIB4UAVEzBnr53/2Q=='%3E%3C/image%3E%3C/svg%3E)
Stretching for splits primarily includes exercises that stretch the hamstrings, glutes, and hip flexor muscles and make them more flexible and agile.
Learning to do the splits might look intimidating initially, but with consistent practice and the right stretching exercises, you can easily learn to perform them in no time. Performing splits is not only limited to gymnasts and dancers. For an average individual, splits can increase flexibility, improve range of motion, and ward off injuries, if done correctly and consistently.
So, before you directly attempt a full split, prepare your muscles by practicing the following stretching exercises.
Best stretching exercises for splits
Try the following stretches to do splits easily:
#1 Kneeling hip flexor stretch
The kneeling hip flexor stretch is an effective stretching for splits. It helps increase mobility of the hip flexor muscles, reduces lower back pain, and improves overall posture too. It targets the entire lower body muscles and keeps them stronger so that you can perform splits without any difficulty or pain.
To do a kneeling hip flexor stretch:
- Start in a kneeling position.
- Move your right knee up, with the knee bent at 90 degrees and foot flat on the floor.
- Squeeze your glutes, and slightly push your hips forward till you feel a gentle stretch in your left hip.
- Place your hands by your sides or on your waist, and hold the stretch for a few seconds.
- Repeat on the opposite side.
#2 Seated forward fold
The seated forward fold is another good stretching for splits. This exercise helps increase flexibility in the hamstring muscles, making it easier for you to perform splits.
To do a seated forward fold:
- Sit down straight on a mat or floor, with your legs stretched out in front of you.
- Lean forward, and hold your feet to feel the stretch in your hamstrings. If you're less flexible, loop a resistance band around your feet, and grab the ends while stretching as far as you can.
- If you're unable to grab a hold of your feet, simply hold your ankles or shins, whatever’s more comfortable.
- Hold the stretch for a few minutes, and relax.
#3 Piriformis stretch
Another incredible stretching for splits, the piriformis stretch gently stretches the piriformis muscles and alleviates ankle and knee pain. This exercise targets the hip flexors, glutes, groins, and hip rotator muscles.
To do a piriformis stretch:
- Begin in a seated position with your right leg extended forward and knee bent at 90 degrees. Ensure that your shin is on the floor and parallel to the waist.
- Place your hands on the floor in front of your shin, and extend your left leg back so that it's straight behind you.
- Slowly lower your chest till you feel a stretch in the back of your hips.
- Return to the starting position, and repeat. Continue the exercise on the opposite side as well.
#4 Deep squat
Deep squats are also an incredible stretching for splits that help open the hip muscles and gently stretch the calves, hamstrings, quadriceps, and gluteus maximus.
To do a deep squat:
- Stand upright with your feet slightly wider than hip-width distance.
- Slowly squat down with your toes pointed out and knees in the same direction as the toes.
- Squat as low as you can, and position your elbows on the inside of the knees.
- Bring your palms together in the front, and press your elbows into your knees to deepen the stretch.
- Hold the position for as long as it's comfortable, and stand back up.
#5 Butterfly stretch
The butterfly stretch targets the entire hip region and gently stretches and opens the hip flexors and inner thigh muscles.
To do a butterfly stretch:
- Take a seated position on the floor or mat, and bring the soles of your feet together just in front of you.
- Keep your back straight, and ensure that your neck and head are in a neutral position throughout the exercise.
- Hold your feet with your hands, and gently press your knees with your elbows to deepen the stretch.
- You should feel a gentle stretch in the adductors and inside the thighs. To deepen the stretch, try to pull your heels as close as you can towards your body.
The aforementioned stretching for splits are some of the best to help you achieve full splits in 30 days.
Once you're comfortable performing these stretching for splits, try doing at least a half split, and note how far you can get. Gradually, you will be able to do a full split in no time.
