Soar Challange: Stretching for Splits
The challenge this week is to stretch for splits. You will need to stretch every day this week and twice a day for three non-consecutive days. In other words, stretch every morning for seven days for 20-25 minutes using the stretching exercises below. Then, repeat the exercises on three non-consecutive evenings (i.e., Monday, Wednesday, and Friday).
Adapted from the original post found HERE.
To do the splits, you’ll need to consistently stretch your hamstrings, hip flexors, and glutes. Stretches for the splits include the butterfly, piriformis, and kneeling hip flexor stretch. If you’re stretching consistently, you may be able to do the splits in a few weeks. The splits aren’t just for dancers and gymnasts — for the average person, they increase flexibility, which can improve range of motion and help stave off injury.
Types of splits
• Front splits: require flexibility in the hamstrings, glutes, quadriceps, hip flexors, and some inner thigh muscles.
• Middle splits: require flexibility from the inner thighs and hip flexors.
Stretches for the splits
If done consistently, the following routine can help you achieve both the middles. You should hold each stretch for at least 30 seconds. If you get used to the routine and want to make it more intensive, you can add repetitions for each stretch.
1. Kneeling hip flexor stretch
– Start in a kneeling position.
– Bring your left knee up, with your knee bent at 90 degrees and your foot on the floor.
– Take a deep breath, squeeze your glute, and push your hips forward. This should stretch the front of your right hip.
– Rest your hands by your sides or on your bent knee.
Repeat on the other side.
Tip: To deepen the stretch, you can raise your arms over your head and lean over to the left. This also stretches your core.
2. Seated hamstring stretch
– Start seated, with your legs in front of you.
– Extend your right leg forward while bending your left leg.
– Place the sole of the left foot on the inside of the right thigh, creating a “4” shape.
– Take a deep breath, hinge at your hips, and fall forward. Try not to round your back excessively. You should feel a stretch in the back of your thigh.
Repeat on the other side.
Tip: If you can’t reach your toes, you can use a towel, yoga strap, or your belt to help deepen the stretch.
3. Kneeling adductor stretch
– While standing, spread your feet wider than your shoulders.
– Come down onto your right knee and fully extend your left leg out to the side.
– Place your hands on the floor in front of you for support.
– Sit back into the position, trying to bring your center of gravity lower to the ground. You should feel a stretch on the inside of your thigh.
Repeat on the other side.
4. Piriformis stretch
– Start seated on the ground.
– Extend your left leg forward, bending the knee about 90º, so your shin is on the ground, parallel to your waist. Your left knee should be aligned with your hip.
– Support yourself by putting your hands on the floor in front of your shin.
– Extend your right leg backward so that it is straight behind you.
– Take a deep breath and lower your chest to deepen the stretch. You should feel the stretch deep in the back of the hip, where the piriformis muscle is.
Repeat on the other side.
Tip: If you are more flexible, you can lower yourself down onto your forearms after your deep breath.
5. Butterfly stretch
– Start in a seated position.
– Bring the soles of your feet together in front of you.
– Maintain an upright posture in the upper body.
– Hold your feet with your hands and use your elbows to gently press your knees downward. You should feel the stretch on the inside of your thighs, in your adductors.
Tip: To intensify the stretch, pull your heels closer toward you.
To the Splits
Once you are comfortable doing the stretching routine above, you can try getting into position for the splits by following the steps below. If you have trouble doing so, notice how far into the position you get and use that as a marker of your progress.
Front Splits
If you aren’t quite able to do the front splits fully:
– Start in a lunge, with your front leg facing up and your back knee on the ground.
– Place chairs or other props, such as yoga blocks, on each side of your body.
– Put your arms on the props to support you.
– Slowly extend your front leg farther forward, and straighten your back leg behind you.
If you can already get into the front splits:
– Start sitting with your legs out in front of you in a “V.”
– Move your torso to face your left leg.
– Extend your right leg behind you.
– Adjust your body so that your head and torso are facing your front leg and your back leg is straight behind you.
Middle Splits
– Start standing with your feet wide and your toes pointed forward.
– Spread your feet farther away from each other and lower your hips down.
– Put your hands on the ground in front of you for support.
– If that’s as far as you can go, keep your arms extended and hold that position.
If you can go farther, drop down onto your forearms and then eventually all the way down into the splits.
How long does it take to do the splits?
If you are stretching consistently, you’re likely to see some improvement after several weeks. Listen to your body and stop stretching if you feel pain to avoid injury. Only push to the point where you feel resistance but not pain. The key to anything with flexibility is consistent practice.
SOAR Tang Soo Do 