Stretching for splits?

Question

I stretch everyday usually 2 times a day but im seeing very slow progress with my splits. Are there any good stretches to help my splits improve over a short period of time that DONT consist of doing anything that could possible tear a muscle or something like that. Please i really need ur help!!!

Answer 1

well i did all the usual ones sitting in the L shape: legs together and straight in front of you. lean forward and hold for 30 secs

push your legs out so they are kind of in the side splits but not.keep your turnout but lean forward as far as possible try to get your stomach on the ground.

go down into splits and hold for 30 secs each legs

hold all streaches for 30 sec and do them every day this should help

Answer 2

What we do in my competition team is we do a right split for 45 seconds, then we lay down on our side, right against our leg while you are still in the split. Then sit up and lean back while in your split. Do that with both right and left. I hope I explained that well! Good luck!  

Answer 3

Hot Yoga is the best. I have been doing Bikram Yoga and after 9 months I was doing the splits.  You must do it regularly in order to see fast improvement.

Answer 4

My camp counselor told me that first, put a big pile of pillows somewhere you go every day, like the tv room or something. Then, sit on the pillows every day for 20 minutes. also every day, remove one pillow, and eventually, you will be doing the splits. Hope that helped!!

Answer 5

If you do the following stretching exercises regularly, they will help you do a split. It will take time to improve your flexibility, so don't rush things or you could injure yourself.

Warm up first by skipping a rope or jogging in place for 5 minutes.

Keeping your back straight, bend down from the waist and try to touch your toes. Hold this position for half a minute.

Next, sit down on the ground with your legs straight out in front of you, knees together. Reach forward, bending at the waist, and try to touch your toes Keep your back straight and try to get your chest as close to your legs as possible. Hold for half a minute.

Now kneel down and place your hands on the ground on either side of your body to support you. Stretch one leg behind you and relax. Let your body sink toward the ground. Hold for one minute and then switch legs.

After each stretching session, go into the split position and see how low you can go. As your flexibility improves, you will find you can go lower and lower. Don't strain yourself. If you feel any discomfort, stop immediately. Some people are more naturally flexible than others, so don't compare with your progress with a friend.

TIP:

Always wear loose, comfortable clothing and sneakers while performing these stretches.

             I hope this helps!

Answer 6

Just keep stretching everyday, and go into your splits, hold them for about 15 seconds, then your muscles will have relaxed more, push yourself to go down a little bit further, hold again for 15 seconds, repeat one or two more times, then do other splits.

Hope I helped!