Splits are common in a number of activities, from sports to dancing. To do a proper split, you may need some time or you can say that it is difficult to learn it in a short period of time. In case you are flexible, you may be able to do them, but you will have to take care, that you don't hurt yourself. You can improve flexibility with the help of stretching exercises. At the same time, the splits will gradually help to improve lower body flexibility which will make the splits easy day by day.
How to Do a ...
When you want to do the splits, it is important that you stretch well. First off, you should start with the warm up stretches. This will make your muscles loose and will avoid muscle cramping.
- After you do the warm up and stretches, stand with your legs spread apart.
- Then gradually lower yourself as far as you can.
- If you have tight hip flexors, then you may not be able to go down too much. In this case, stop at your maximum.
- Then gradually come up and repeat the stretch again.
- When you are doing the splits remember not to overdo the stretch.
- If you overdo, there are chances of snaps or injury, which you sure want to avoid.
- To do the cheerleading split, sit on the floor with both the legs extended out towards the sides. Spread the legs as far as you can. Slowly bend down and try to reach to the ground. Hold the position for some time.
- Then go into a lunge stretch, extend one leg in front and try to touch your nose to the knee. Slowly come back to the starting position.
- Then sit on the floor, extend the right leg out and bend the left leg. Slowly try to reach the toes of the right leg. Come back, change sides and repeat the same on the other side as well.
- Now stand up with legs wide apart. Slowly spread the legs further and place your hands on the ground. Using the hands as a base, push yourself further down.
- The hands will also prove to be helpful, in case you want to stop and cannot go down any further. While coming up, use the hands as the base and then gradually come up.
- To do the gymnastic split, sit on the floor, such that the legs are spread out to form a 'V'.
- Then pull your legs wide apart as much as you can, but take care you do not pull a muscle.
- Slowly bend down to reach the head to the right knee, hold in the position and come back to the starting position.
- Then repeat the same on the other side as well. When you come back to the starting position, ensure you do not bounce.
- The next step is to roll forward from the current position, till the hips are in line.
- In this position, you may not be able to go down completely, which is natural, but with practice you will find it much easier.
The most important part that you learn from the above steps is - "Do the warm up well". Try to do as many stretches as you can. Doing the stretches will help in bringing flexibility to the hip joint and the hip flexors. Along with the stretches, consistency is also an important part when you are learning the art of doing splits. If you consistently practice the splits for a few days, you will be able to get into the position without any problem. Do not be overtly ambitious and try to do the splits gradually, to avoid injuries. It is best to practice the splits under the guidance of a coach, so that in case you go wrong anywhere, the coach can correct you immediately.