How do you stretch to do a split?

Answer 1

start off bye being in comfortable cloths then put your right foot or left u choose and put it out in front.. then slowly slide your feet apart.. if u cant go all the way down don't worry most people cant at first. after u get to the point where it hurts if u hold it for about 30 seconds it will stretch u out enough to go even further

Answer 2

Lunges are a must, they stretch many of the same leg muscles that you use when you do a split but not to such extremes. A Lunge is when you have one leg in front of you and one in back. The knee on the front leg should be at about a 90 degree angle (with the bottom of your foot on the floor), the shin of your back leg should be against the floor (with the bottom of your foot facing the ceiling). A lunge looks like you are about to do a split. Push on the calf of your front leg so that your knee is now at more of an acute angle. This probably wont hurt but still helps.

Another exercise involves sitting in butterfly style. This is with the bottoms of your feet together a few inches from your groin. Then you should push your knees down so that the fold just under your knee touches the ground. This may hurt a little (depending on how flexible you are).

My way is a simplier more effective way

Im a cheerleader too and the way i learned was from my coach who is captain of their school's team. The wall stretch, where you lay on your back with your butt on the wall with your legs spread out and you stretch it out as far as possible and you have to point your toes. Trust me it will hurt and you will be sore for a while but im a cheerleader and it worked after a while.

Answer 3

You need to stretch your muscles before any exercise. You can use a foam roll to work on tight areas in the muscle fascia. Usually, sit on the floor, legs straight in front of you and place the roll under your calf muscle to start, use your hands to support you weight while you roll your leg up and down the foam roll, when you find a tender spot, press down on your leg to release the tension spot. Do this for your upper leg as well.

This does help to prevent muscles and fascia being damaged.

Answer 4

There are two ways to do the splits. Putting one leg in front and the other behind you seems to be easier, so you could start with that type. The other method is putting each leg out to your sides. That type is harder and pulls the muscles more. You should not put too much stress on the muscles at first. Slowly stretch the muscles until you can do the splits without hurting yourself.

Answer 5

just train your body to stretching further an further ; I run round in a circle then stretch do that over and over and you should eventually be able to do it x

Answer 6

keep trying