How To Do The Splits.

 How To Do The Splits:

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  Warm up and stretch.Not doing so may cause injury. Here are some stretches you can try:

   
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  Lie on the floor and put your legs up as high as you can on a straight wall with your lower back still on the floor. Try to reach the wall with your hands as far as you can go without excessive strain or pain.

  • Do lunges (similar to a squat with one leg while the other leg extends straight behind you, and swap the legs to the other posture repeatedly. Do not do too hard)
  • Half split one leg and stretch forward and the other back.
  • Leg rotations and levies.
  • Jog in place for a few minutes to warm up leg muscles.
   
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  Stretch yourself.Do lunges, butterflies, touch your toes, etc. Make sure your legs and back are stretched. Sit with your legs apart on the floor and put your head down. Then try to touch your forehead to your left/right leg. This may be difficult.

   
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  Go into position.This will be with your preferred leg forward. Your front knee should be straight and your back knee bent so the shin on that leg is resting on the ground.

   
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  After you have warmed up for at least 15 minutes, get into the split or straddle position and go down as far as you can without any major pain or discomfort.Slowly lower yourself down as far as you can go. Don’t overdo it. This means if you can only go down to a foot off the ground while feeling a decent stretch, don’t go any further.

   
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  Stay in that position for about 30 seconds, then get up, stretch, and repeat—not too many times or you could cause an injury.Only do it until you feel like you can’t anymore or you are going to hurt yourself.

   
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  Make sure when you are done to repeat your warm-up stretches and loosen your muscles.This is an absolute must!

   
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  Do not go over your limits and go down too far; this can make you feel major pain and you could pull a muscle.This is a process that happens over time, and you will get better at it as you do this every day.

   
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  Over split—take a pillow and place it in front of you.Go into your split and put your front heel on the pillow. Hold this for as long as you can. However, don’t attempt this until you can do your split or are very close to being able to.

   
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  After a while you will be able to do the splits!

Keep in mind that it takes about three to five weeks to learn the splits. It took me about 4 week to learn them, but it’s a little eaiser for for me because I have a gymnastics coach.