Even those who can already do the splits often need to warm up and stretch before doing them. Whether you are just learning to do splits or are trying to regain your flexibility, stretch to loosen up first.
Dynamic Stretch
Warm up with a dynamic stretch. An article on EliteSoccerConditioning.com, "Dynamic Stretching vs. Static Stretching," recommends dynamic stretching to warm up your muscles and static stretching at the end of an exercise. Holding a split would be considered static stretching, therefore it is important to warm up the leg muscles prior to attempting a split. Stretch your leg muscles dynamically by swinging each leg forward, to the side and backward. Continue by jogging and lifting your knees up to your chest. After a dynamic stretch, proceed to the stretches below.
Move Side to Side
Squat on one of your legs and stretch out the other leg straight to the side. Switch to the other side slowly. To challenge yourself more, try variations of this exercise, by changing the angle of your ankle and lifting the heel of the supporting leg up or keeping the foot flat on the ground. Also, vary the speed at which you switch from one foot to the other.
Hamstring Stretch
Stretch your hamstrings and your hips by sitting down on the floor, putting one leg straight out in front of you and the other leg behind. The leg behind you should be bent, with the knee touching the ground. Make the angle that your legs form as wide as possible. For more of a challenge, lean forward and grab the toes of the front leg. Hold the stretch for about 30 seconds and then reach forward and try to put your belly button on the floor between the two legs. Go as low as you can and hold this stretch for another 30 seconds. Repeat the same stretches with the other leg forward. Drills and Skills recommends another hamstring stretch called the kneeling pike to help you with your splits. Kneel on one leg and stretch out the other one. Lean forward to touch the leg that is straight out.
Hip Stretch
Put your feet in the same position as you had them for the hamstring stretch. This time, instead of leaning forward toward the straight leg, bring your chin as close as possible to the knee of the bent leg behind you. This will stretch the hip and make your split much easier.
Quad Stretch
Stretch your quads by bending your knees and sitting with your hips on your heels. Lean back as much as you can to feel a stretch in your quads. Hold this stretch for about 30 seconds. After this stretch you can proceed to doing the splits. Remember, you will not get results right away. Hold the split for about 30 to 60 seconds and stretch both legs. Repeat these stretches on a daily basis to see better progress.
