Use These 5 Stretches To Master Your Splits

Flexibility is one of four types of fitness and is often one of the most sought after. Being flexible not only helps during your yoga class, but can help prevent injury, release tension as well as improve your performance in all types of exercise.

Nailing the splits can be one of the biggest achievements for many gymnasts, pole dancers and yogis, but it takes work and plenty of stretching. Here are some effective poses and stretches to get you closer the ground.

Hold each stretch for 30-40 seconds.

Seated forward bend

Stretches: Neck, back, hamstring and calves

Start in a seated position with your legs stretched in front of you. Place your arms up above your head and on an exhale begin to move forward, reaching for your feet. Make sure your back is straight and place your hands either side of your feet.

Avoid rounding your spine. You should aim to bring your chest towards your legs parallel rather than your shoulders.

Standing forward bend

Stretches: Hip, calf and hamstring

Standing on a mat, with your weight on the balls of your feet, inhale and bring your arms up above your head. On the exhale, keeping your legs and back straight, bend forward at the waist. Reach and grab hold of your legs or wherever you feel comfortable.

Low lunge

Stretches: Hip flexors, quads and groin. 

Stand with your legs straight on a mat. Place one foot forward, bend at the knee, ensuring your knee is stacked on top of your ankle. Then lean your back leg down, placing your knee on the floor if you need.

Repeat on other side.

Extended side angle

Stretches: Leg, knee and ankle. 

From a low lunge, rotate your back foot so that it is pointing outwards. Pivot your hips so they are facing outwards. Place your hand on the floor and extend the arm that corresponds with your back leg.

Repeat on other side.

Seated pigeon sit

Stretches: Glutes, hips and groin.

Start on your hands and knees. Bring your leg forward and bend it in a position between your hand, placing your foot under your hip. Extend your back foot and if you feel secure, take your hands off from the mat and stretch your arms.

Repeat on other side.

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