4 Simple Stretches For Splits & Flexibility

4 Simple Stretches For Splits & Flexibility

By Keep It SimpElle – Source

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ResultSport

July 17, 2021

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Once upon a time, some moons ago, I made it my goal to learn how to do the splits. Front splits to be exact, as box splits will never be something I can do (although I should never say never!).

Back in 2013, I did actually get very close, so close my front splits could have passed as being successful to be honest. But since then, more notably in the past year, my flexibility seems to have gone astray.

So now was the perfect time to dig up all my old content on stretches for splits, reshoot the imagery and refresh the content. You don’t have to wanna do the splits to use the stretches either.

They’re all rounders for lower body flexibility which will help reduce the risk of injury (whatever your choice of sport) and help you recover faster if you use them post exercise.

Benefits of Splits Stretch

In yoga, the fronts splits pose is known as Hanumanasana (hah-new-mahn-AHS-anna). This yoga pose has many benefits including stretching of hamstrings, groin, and hip flexors as well as strengthening the muscles of the pelvic floor and abdomen.

4 Simple Stretches For Splits & Flexibility

I put together this post with some simple stretches for splits you can do at home whcih focus on the hip area, quads and hamstrings. These can be added into a routine of yoga classes (check out yoga classes on the FIIT app), splits specifics workshops offered in your local studios and other stretching.

A few things to remember:

  • Warm up prior to stretching
  • Stretch gently and slowly
  • Stretch ONLY to the point of tension; stretching should never be painful
  • Breathe slowly and easily while stretching
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1/ Kneeling Lunge Stretch

Beginner: 30 seconds on each side
Intermediate / Advanced: 1-3 minutes on each side

  1. Kneel on one knee with your other leg in front of you, knee bent.
  2. Push your hips forward to feel the stretch on the back leg (quadriceps: upper front part of thigh).
  3. You can then increase the stretch by holding your back foot with your hand whilst pressing your hips forward to deepen your lunge.
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2/ Reverse Lunge Stretch

Beginner: 30 seconds on each side
Intermediate / Advanced: 1-3 minutes on each side

  1. Kneel on one knee and place your other leg out straight in front of you with your heel on the ground.
  2. Try to keep your back flat as you reach towards your toes with your fingers, then chest and forehead.
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3/ SINGLE LEG STRETCH

Beginner: 30 seconds on each side
Intermediate / Advanced: 1-3 minutes on each side

  1. Lie on your back with one knee bent and one leg raised straight
  2. Hold the straight leg either above or below the knee joint (never directly on the knee joint)
  3. Use your arms to bring your straight leg towards your chest.
  4. Hold the position for at least 30 seconds.
  5. If / when you feel the stretch easing, take a deep breath in and when you breathe out see if you can bring your leg any closer to your chest.
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4/ PIGEON STRETCH

Beginner: 30 seconds on each side
Intermediate / Advanced: 1-3 minutes on each side

  • From downward facing dog, step both feet together and bring your left knee forward so your outer leg is resting on the mat.
  • Breathe into areas of tightness.
  • Hips should be pointing toward the mat not the ceiling.
  • If your flexibility allows, lower your chest and forehead towards the ground.

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