Have you ever seen a graceful ballet dancer or maybe a die-hard gymnast go into a split and thought to yourself ... I can do that too! Or maybe you take a dance or gymnastics class or maybe cheerleading and you are required to know how to do a split, the only problem is you're not very flexible. No worries my friend, follow this guide and have a little patience and you too can do a split over time.
Step 1
Warm up and stretch, not doing so will cause injury. Here are some stretches you can try:
- Lunges
- Butterfly
- Half split one leg and stretch forward
- Leg rotations and levies
Step 2
Stretch yourself. Do lunges, butterflies, touch your toes etc. Make sure your legs are stretched and so is your back. Sit with your legs apart on the floor and put your head down. Then try to put it on your left/right leg. This may be difficult.
Step 3
Go into position. This will be either the straddle, left or right.
Step 4
After you have warmed up for at least 10 minutes, get into the split or straddle position and go down as far as you can without any major pain or discomfort. Slowly lower yourself down as far as you can go. Don't over do it. This means if you can only go down to be a foot off the ground while feeling a decent stretch, don't go any further.
Step 5
Stay in that position for about 30 seconds then get up stretch and repeat, not too many times or you could cause an injury. Only do it until you feel like you can't anymore or you are going to hurt yourself.
Step 6
Make sure when you are done to repeat your warm up stretches, this is an absolute must!
Step 7
Do not go over your limits and go down too far and you feel major pain. This is an over time process and you will get better as you do this everyday.
Tips
- ALWAYS STRETCH!
- Make sure your toes are pointed.This would help make your split look much nicer and graceful.
- If you can't go down very far put one hand on each side to hold your self up.
- To get an even better stretch for your left and right, try to put your head on your leg or lean back and try to look at the wall.
- Stay in a clear area where you won't get stepped on.
- Make sure that your knee stays tucked in and does not face out to the side.
- Wear flexible, comfy, clothing. You want your legs to be in a split, but not your pants!
- Even if you can't get it the first time, remember to practice every day. That will ensure that you get used to doing the splits and the muscles will get more and more susceptible to sliding down into the splits position.
- See if you can get someone to measure how far you are off the ground so you track your progress.
- When doing lunges, try pushing your backside downwards (it really helps!) yes you will feel pain but it's normal. Don't overstretch! Do this each time before you do a split.
- When you try to do the splits you HAVE to make sure you are fully streched otherwise you will pull something!!!
- Do it everyday so when you are older you might still be able to do it (the splits)
- Another streach is a backwards butterfly. Put your legs behind you so that your feet touch. Now lean forward. This streach really streaches your back and legs.
- When you feel like you can't take it anymore get up or you WILL pull something (I am a cheerleader!I would know!)
- Also, make sure the surface you going to do you split on is smooth. You would not want to get a splinter from a wood floor or have your legs stick to a tile floor.
Warnings
- Stretch consistently, but don't over do it. If you don't keep your muscles stretched, it will be harder, but don't push yourself too hard or you'll pull something.
- If you keep pushing yourself so it hurts more then you might end up pulling a muscle or something dangerous.
