![]() Bend your right knee and squat down on the right side while extending your left leg straight out to your side. Fold forward to place your hands on the ground. Half Squat– Stand with your legs turned out a little wider than shoulder width apart. Rest your head on your hands if you can.Ģ. If you are flexible enough, walk your hands out on the ground in front of you until your chest is over your feet. ![]() Hold onto your ankles as you slowly lean forward. Relax your hips allowing your knees to fall towards the floor. Butterfly– Sit upright with your legs bent and the soles of your feet together. Start by holding each stretch for one minute and work your way up to holding each one for five minutes. ![]() Whether you jog in place or do some gently dynamic stretching, getting your circulation going before holding a static stretch will help you relax and feel less pain. ![]() It is important to warm up before doing any deep stretching. It may seem impossible at first, but doing the following stretches for splits regularly will get you to your goal. Regular flexibility training also balances the body since most of us usually focus on strength training. Opening your hips also has a calming and anxiety-relieving effect. Having flexibility in the areas of your hips, thighs and groin can prevent injury and reduce pain in the back and legs. Being able to safely do the middle splits is not only a great party trick, it’s also beneficial for anyone who is active in sports, yoga, dance or fitness.
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