Being able to do the splits means your body is very flexible. Practice this move as part of a gymnastics or dance routine, or just for exercise. Before you prepare to do the splits, you need to practice stretching every day. Daily practice of sitting forward and touching your toes can improve flexibility. Dynamic stretching (such as walking across the wall) can also lengthen your thigh and gluteal muscles. Practicing chops takes time, so be patient and pay attention to your body to avoid injury. If you feel pain, stop stretching immediately.

Seated Forward Bend and Stretch

Do a traditional seated forward bend. Sit on a mat with your legs stretched out in front of you. Bend your upper body forward and touch your feet with your hands. Once your feet are on the ground, hold for 30 seconds. Then, slowly raise your upper body upright. Just repeat as many times as you like.

• If you can’t reach your feet, stretch your hands as far out as possible.
• If you want to increase the challenge, reach your feet out and try to touch your toes. Keep your body as flat as possible.

Single leg stretch. Sit up straight on your mat with your legs in front of you. Bend one leg and place the sole of your foot against your groin. Then, stretch your hands forward and keep your legs straight. Hold for 30 seconds after touching your feet. Repeat the stretch with the other foot.

• When leaning forward, your bent knees should be as close to the ground as possible.

Butterfly stretch. Sit on the mat with your legs bent to the sides and the soles of your feet together. Slowly move your heels toward the center of your body. Keep your knees as low as possible on the mat as you move. Control your body and slowly lean toward your ankles. Stay in this position until you feel a stretch in your hips and thighs.

Lean forward and stretch with your hips open. Sit upright on the mat with your legs in front of you, as far apart as possible. Then his hands slowly slid to the ground in front of him. The upper body follows the hands and bends forward toward the ground. Stop bending when you feel tension in your hips, thighs, or back. Hold for 30 seconds before moving back. Repeat this action.

• For an added challenge, grab your ankles with both hands as you lean forward. At one point, your face may even touch the ground in front of you.

Dynamic Stretching Improves Flexibility

Do a set of half squats. Stand up straight with your legs slightly wider than your shoulders. Lean forward until you can touch the floor. Stretch your left leg straight to the side, while bending your right knee into a half-squat.

• Start by doing this movement 5 times with each leg. You can increase the number of times as you improve.

Frog stretch. Kneel on all fours on your exercise mat. Knees spread apart, toes pointing back. Slowly move your hands to the front of the mat. Slowly approach the mat with your upper body. Move your hips toward the mat in a controlled manner while your thighs continue to open outward. Hold for 30 seconds before returning to the starting position.

• Depending on your flexibility, you may not be able to open your hips all the way. It’s also okay to use your arms or hands for support. You can continue this movement until you can lie down completely, and then repeat.

Complete across-the-wall pose. Lean your hips against the wall and stretch your legs vertically against the wall. Slowly slide your feet along the wall into a straddle position. The heels of both feet should remain pressed against the wall throughout the movement. When you feel tension in your buttock muscles, stop and hold this position for 1 minute. Return your feet to the starting position and repeat.

• If you want to practice a more challenging stretch, press your hands on your thighs as you move your legs outward.

Half lunge stretch. Lie on your knees with your feet flat on the mat behind you. Move one leg in front of you so that the knee is 90 degrees to the ground. Place your hands on your hips and keep your upper body perpendicular to the ground. Then slowly lean your hips forward. When your muscles feel tense, hold here for 30 seconds. Bring that leg back to its original position, then repeat the same movement with the other leg.

• If done correctly, you should feel a stretch in the front of your thighs and groin. If other parts of your body feel stretched, you may not be doing it right.
• During the exercise, at least one calf should be flat on the mat behind you.

Follow the Best Stretching Exercises

Warm up for 5 to 10 minutes before stretching. Complete a set of jumping jacks. Jog for about 5 minutes. Jump rope slowly during the warm-up phase. The goal is to get blood flowing to the muscles so they don’t get injured when stretching.

Hold each position for a while until your muscles feel tense. Rapidly moving back and forth in stretched positions can cause muscle and joint damage. Instead, complete each movement slowly and then relax. Continue stretching until your muscles feel a slight burning sensation. This feeling usually occurs after stretching for 30 seconds or more.

• How long you keep stretching depends on your physical condition and fitness level. Some people may get results by holding on for 30 seconds, while some people need to hold the same posture for 1 minute.

Suppose you feel any pain stop immediately. You will feel muscle soreness at the beginning of every stretch. This is normal and happens every time you stretch. However, if you feel deep, sharp pain or stinging, stop stretching immediately. Continuing to stretch when severe pain occurs can damage the joints.

• Stretch pain usually comes from a joint, such as the knee or hip.

Practice stretching every day. While it’s tempting to stretch every day, it’s possible to push your muscles too hard and overwork your muscles. Instead, set aside some time every other day to stretch and prepare for your splits, giving your muscles and joints ample recovery time. Usually, 30 minutes of stretching is enough, including warm-up time.

Tips

• Breathe deeply while stretching to help stretch further.
• Wear appropriate clothing when stretching, such as leggings or sweatpants.
• Don’t push too hard or you may strain or even tear your muscles. Eventually, you will keep improving.