Turns out there’s a reason why splits be the bread and butter of children and other very flexible people: they are difficult! But that doesn’t mean you can’t do them. We inform you that you are beginning a long journey.
7 key stretches for splits longitudinal
Start each of the movements slowly. Go slowly until you find your breaking point, the position where your flexibility is at its maximum. Hold it for a moment and carefully change position. The key here is to go slow. When you feel that you are in a comfortable yet difficult stretch, hold the position for 30 seconds, breathing deeply and calmly. Repeat in the other side. Repeat on each side a few times. You may find that you are able to go deeper into the stretch with each rep. However, that is not the only way to measure progress: the other method is time. Some stretches may be too intense to last 30 seconds. So start with 5 or 10 seconds at a time, giving yourself a break between reps. Don’t worry! Your neuromuscular system is getting used to doing something new.
Breathing is key. If you hold your breath, your body goes on high alert and you can’t relax. Only when our muscles relax do they become flexible enough to do splits. If you notice that you are trying to resist a certain position, it means that it is too difficult for you at the moment. Do a slightly easier variation until you feel comfortable and can breathe through the entire rep. Then move on to a more difficult version.
When you are able to do all the positions comfortably, try doing a split longitudinal. A good way to do this is by stacking several rolled up blankets or yoga pads to support yourself and see how far you can go with a medium. split. Uses More help than you think you’ll need: you can always remove it on the next try.
Begin by kneeling on a cushion or yoga mat with your back to the wall. Place your right foot on the ground, with your right knee at a 90° angle; With your left knee on the ground, place the top of your left foot on the wall. Move your left knee as close to or away from the wall as is comfortable while keeping your torso upright and your hands on your hips, driving your hips forward. Return to the starting position and repeat on the other side. When you feel comfortable, place one knee where the floor meets the wall, with your shin against the wall.
Begin by resting on the ground on your hands and knees. She pushes with her hands; he brings his left knee up to his chin and places his left foot on the ground between his hands. He raises his torso until it is vertical, placing his hands on his left knee; Move your right leg back along the floor until you feel your hips stretch. Return to the starting position and repeat on the other side. To increase the difficulty, place the toes and ball of your back foot on the ground and lift your back knee.
Start standing, feet shoulder-width apart; step your left foot back far enough to feel a stretch. Engage your glutes for balance and bend your torso over your right leg, placing your hands on your right shin. Keeping your legs straight, push through your hands and move your hips back until you feel a stretch. He returns to the starting position and repeats with the other side. If it’s too intense, instead of placing your hands on your shin, rest them on your thigh or on a wall or chair. To increase the difficulty, place two yoga blocks on the floor on either side of your front foot and place your hands on the block. When it gets too easy, remove the blocks and place your hands on the ground.
Start with a high plank, with your shoulders above your wrists. He brings his left knee up to his chin; Bend your elbows to lower down and let the left side of your left leg rest on the floor. Shift your weight forward and adjust your left leg so that your left knee is at a 45° angle to your body and your left heel is close to your pelvis. Straighten your back leg, align your hips and lift your torso, placing your hands on the ground for balance. He returns to the starting position and repeats with the other side. If it’s too intense, put a blanket or yoga block under your hips, try a more comfortable angle with your front leg, or push your torso up for a few seconds at a time, then bend forward to rest. If it’s too easy for you, increase your front knee angle to 90° and curl your toes on the mat.
- Hamstring stretch on the floor
Start face up. Keeping your legs straight, lift your left leg and grab the back of your thigh with both hands. Keep your torso relaxed and your back on the ground; bring the leg closer to your face. Return to the starting position and repeat on the other side. If you find it too difficult, place your right foot on the ground as you bring your left leg closer, or wrap a yoga strap around the bottom of your foot and pull your foot back. If it’s too easy for you, grab the toes of your left foot and bring your foot behind your head.
- calf stretch
Begin by taking a step, standing on the balls of your feet, heels over the edge, and holding on to a railing. He pushes your calves down until he feels a stretch. If you find it too difficult, do it one foot at a time. If it’s too easy, lower your heels and hold.
Begin in a low lunge with your right knee on the ground, right leg creating a 90-degree angle, left foot forward with your left heel on the ground, and toes pointed up. Keeping your core engaged, bend forward, making sure not to round your back, and place your hands on either side of your left leg. Return to the starting position and repeat on the other side. If you find it too difficult, put yoga blocks on either side of your left leg to use as handholds. If it’s too easy for you, push your right knee back to create a greater angle with your legs.
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