Flexibility can help athletic performance.Stretching allows your muscles to work more effectively and helps the movement in your joints.The side splits stretch is popular in gymnastics and cheerleading.
Step 1: Appropriate clothing should be worn.
It needs to be loose and flexible.You risk being ripped if you wear anything too tight.You can't do the side splits completely if you are wearing tight clothing.
Step 2: Warm up.
If you want to get your blood moving, do jumping jacks, jogging, squats, and lunges for 10 to 15 minutes.You want to get your muscles loosened up.Warm up with cardiovascular and dynamic exercises.Start with jumping jacks, then do a lunge.Excess fat and calories are burned by cardiovascular exercises.Warm up by running on the spot or dancing for at least 5 minutes.
Step 3: Do stretches.
Lower back and inner thigh stretches can be done for 10 or so minutes.The butterfly stretches.Although it increases leg flexibility, this stretch is mostly used for box splits.Use your elbow to push your knees down as you sit on the floor.There is a pike stretch.Stand up and sit down.Stand straight and touch your toes for as long as you can.The older you are, the harder it is to stretch.As you get older, your body becomes dehydrated, causing the lubrication between your tissues to decrease.It will take longer for you to do the splits.It doesn't mean that you have to do it all at once.
Step 4: You should position yourself.
Keep your back straight while kneeling.The leg you want to put in front of you.Straighten the front leg as much as possible.You should rest your leg on its shin.
Step 5: Allow yourself to breathe properly.
It's more difficult to perform the side splits when you hold your breath as you stretch.Do not exaggerate your breathes.You want your breaths to be natural.When you are holding the stretch, exhale.When you lean into the stretch, exhale.
Step 6: Slowly go.
You can hurt yourself if you lower yourself into the split too quickly.You can find a speed that works for you.Slowly you will get into the splits.You can avoid injuries by going slowly.It can prevent you from practicing for a long time if you have injuries.It is more important to practice than it is to do the splits fast.
Step 7: Lower your head.
Lower yourself very carefully once you are warmed up and feel relaxed.Continue until you feel better.If you feel any major pain other than the minor one that comes from stretching, stop.To support your body weight, keep your hands to your side as you lower yourself.If you feel pain after you've done the side splits, you have to push yourself into the stretch.Wait until the pain is gone before attempting the stretch again.
Step 8: You should keep lowering yourself on the floor.
You have achieved a side split when your legs are at a 180 degree angle and your pelvis is on the floor.This could hurt you if you bounce yourself into the side split.
Step 9: The position should be held.
Hold it for as long as you can after you achieved the split.Time limits should be set.Try to hold it for 15 seconds.Try to get there in a minute.Do the splits comfortably.If you feel any pain, don't hold the position.If you want, you can straddle and try to touch your nose to the floor.Sit with one leg behind you and the other under you.For a bit, sit like this.
Step 10: Slowly, come out of the splits.
It is a good idea to ease out of the stretch.You risk injury if you get up too quickly.Relax as much as possible as you come out.Cool off.If you want to cool down, walk for 5 minutes or do a few gentle stretches.If you don't cool down, you will regret it the next day.
Step 11: It's a good idea to practice often.
If you are sore, practice every day.It is possible to do small sessions 2 to 3 times a day.You can find the best routine for your body.Light practices one day and heavier practices the next will help you if you get sore consistently.
Step 12: Drink water.
Take care of your body as much as possible.Water is needed to be flexible in your joints and muscles.If you are dehydrated, your body will be tighter and prone to spasms.
Step 13: Cut down on coffee or tea.
Your body can't relax from the effects of caffeine.It makes it more difficult to do the side splits.Coffee may cause inflammation in the muscles, according to some studies.Reducing inflammation can be achieved by cutting down on food with high amounts of trans-fats.
Step 14: While doing other activities.
While you practice the splits, give yourself distraction to take your mind off the pain.Stretching can be done while watching television.Don't let your mind get distracted.
Step 15: Take a shower or bath.
It should last at least fifteen minutes.This will help relax your muscles.A hot bath will increase your core temperature.
Step 16: You can use a foam roller.
Foam rollers are used to relax and stretch muscles.The roller can be used to apply pressure.Roll back and forth on the roller for 10 to 15 seconds if you have a sore leg.