Gymnasts, acrobatic dancers, cheerleaders, swimmers, figure skaters, martial arts and yoga practitioners are among those who perform splits. Hip and knee-joint pain, which often accompanies splits, signals a need for greater flexibility or improved execution. Stretching exercises not only improve flexibility, they make splits longer and alleviate joint pain, which makes splits easier to perform.
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Doing splits with one leg in front of you and one leg behind you requires flexibility in two major muscle groups. For the front leg, the hamstrings on the back of the leg are stretched in the splits. For the back leg, it is the...
Yoga offers a comprehensive series of exercises for improving muscle strength and flexibility. If you feel that your level of flexibility is too restricted to practice yoga, or if you have reached a plateau in your yoga practic...
The split, a popular benchmark of extreme flexibility, is a gymnastic technique in which your legs extend out at a 180-degree angle, one in front and one in back. If you're looking to improve your flexibility, particular at you...
Both splits require the athlete to work patiently toward the extreme flexibility dictated by either position. Trainers recommend a range of stretch moves to work up to these splits. These include hamstring and inner thigh stret...
It is hardly a stretch to say that flexibility is key to playing better baseball. Limber pitchers are able to reach back and generate more arm speed. Hitters that can rotate their hips through the swing generate more power. And...
One of the more appealing aspects of P90X is that it can be performed at home with only a few pieces of equipment. Two of the routines that require no dumbbells or weights are Stretch X and Yoga X.
Gymnastics requires extensive flexibility. Gymnasts must stretch at least once every day, but many gymnasts stretch multiple times per day. Different types of stretching must be incorporated for optimal effectiveness. Regardles...
Stretching increases flexibility and may help prevent sports injuries. Use the scorpion stretch as a full-body exercise to release tension in your abdominal muscles, hips and quadriceps. Do not count stretching as a warmup rout...
You can't change the bony structure of your pelvis, one of the greatest limiting factors for doing the splits. However, regular stretching encourages your muscles, tendons and ligaments to gradually and safely become more flexi...
Incorporating a variety of exercises and targeting multiple muscle groups, P90X relies on warm-up and cooldown stretches to help prevent injury. In addition to the brief stretch routines performed before and after exercising, P...
Its main function is to extend and straighten your leg, and it is engaged during most movements that involve the legs, including walking and running. When your quadriceps muscles are tight, you'll most likely feel it during eve...
A soccer goalie needs to be prepared to defend any oncoming strike; a big part of this is being properly stretched. Stretching is an important part of warming up for any soccer player, but a goalie needs to be exceptionally lim...
The tailbone, known in anatomical terms as the coccyx, sits right at the base of the spinal column. When it comes to stretching, it is not the actual bone that you need to focus on --- it is the neighboring muscles, tendons and...
Stretching plays an important role in keeping your muscles as well as other connective tissues like ligaments and tendons, in a healthy state. As you stretch, you improve your flexibility and increase your range of motion in th...
The butterfly stretch is a commonly used stretch to target the adduct muscles of your thighs. The stretch gets its name from how your legs look like the outstretched wings of a butterfly. The butterfly stretch requires no extra...
Stretching can also be used to help you to rehabilitate following injury. The tailbone and hips should be stretched before any form of exercise or athletic activity for your safety and to prevent soreness after exercise or spor...
Because stretching helps prevent injuries, stretching is one of the most important parts of any gymnastics workout. The level of the gymnast determines how long and how often he stretches, but all gymnasts devote part of practi...
Stretching is an important part of decreasing your risk for injury by improving each muscle's flexibility. You should include a variety of static stretches in your training routine to obtain the flexibility necessary to do the ...
This motion takes place numerous times when you perform cardiovascular exercise or leg exercises such as squats, lunges and leg presses. Tight quadriceps will compromise your range of motion while doing this work and also while...
Before any type of run, warm up your body by slowly jogging for five minutes, then do some stretches for 10 minutes before and after you run. Track sprinters run at very fast speeds and need to do several stretches to reduce th...
With the lower body so crucial to soccer, stretches focus on this area to allow you to perform well in games, avoid injury and prevent post-match soreness. Stretching creates supple and flexible muscles that allow you to can cr...
Although you can exercise and stretch after eating, you will not want to eat large meals right before a workout. Eating a lot of food too close to a workout may cause you to experience discomfort during exercise and affect your...
According to Peter F. Ullrich, M.D., on the Spine Health website, back pain often occurs in this area because it is subject to a lot of stress and movement during sporting activities. Sitting for long periods of time can also p...
Soccer is a game, like many sports, for which you need all of your muscles to be stretched and limber. It is important to stretch your muscles to help prevent injury. Your leg muscles are particularly susceptible to injury beca...
Shoulder stretches improve range of motion for multiple motor units in your upper-body, such as your arms, neck, torso and rotator cuff. The National Federation of Personal Trainers recommends holding individual stretches for 1...
A huge amount of controversy in surrounds the issue in running circles. A major study of runners published in 2010 indicated that stretching neither increased nor decrease the chances of being injured. If you do stretch before ...
The hamstring muscle group, located on the back of the upper thigh, is made up of three muscles: the biceps femoris, the semimembranosus and the semitendinosus. These muscles combine to perform two primary movements: knee flexi...
Dance is an effective way to tone your muscles and improve your flexibility while shedding pounds and having fun. But whether you're dancing for pleasure or are a professional dancer, stretching your muscles before dancing is c...
Stretching out before exercising can help improve flexibility over time and also helps to warm up your muscles, reducing the possibility of injury. A leg grab is a ballet move in which the leg is pulled overhead and held at the...
Not only does stretching reduce your risk of injuries such as muscle strains, but it also helps improve your mobility and range of motion. Several stretches are recommended by cheerleading experts and physical therapists.
Performing light stretches before hitting the jazz dance floor can help minimize potential muscle injury while enhancing your flexibility, balance, agility and range of motion.
Ligaments' main purpose is to connect bones to each other. However, even though ligaments are tough structures comprised of dense fibrous tissue, they can still can be stretched or even torn. This can be very painful, and if no...
Yoga in popular culture is often regarded as being solely in the domain of young, able-bodied, human pretzels. But the face of yoga is changing. There are yoga classes for individuals of every body type, including those limited...
This painful condition results when you make repetitive wrist and arm motions that overwork the tendons that connect your wrist and elbow. If you experience elbow tendinitis, stretches to relieve tension in the elbow muscles ca...
If you run without stretching, you'll notice the effects on your body almost immediately. You won't be as limber; your muscles will feel tight; and you might even hurt yourself. Stretching is a vital part of any runner's workou...
Every morning when you wake up, instinct takes over, and you feel compelled to stretch out your body. Why do we do this? Aside from feeling good, it actually does help to wake you up. Stretching works to increase flexibility an...
Major muscle groups that ballet dancers stretch include hip flexors, hamstring muscles and calf muscles. Just as technique is important in dancing, it also is important in ballet stretches. This includes walking or lightly dan...
Having adequate range of motion will help with athletic performance as well as with performing day-to-day functions and activities. Static stretching is an effective way to maintain this range of motion in your joints.
Training for improvements in kick height requires a combination of strength and flexibility training. Flexibility is a fitness component defined as the range of motion of a joint. Flexibility workouts for improving kick height ...
Stretching first thing in the morning increases your flexibility and gets your body ready for the day, according to MarthaStewart.com. Consider performing a few easy stretches when you rise in the morning to get your day starte...
Because of the risk of ankle sprains, pulled muscles and back and groin injuries, a volleyball player must be careful of how his body moves on the court. If you play volleyball, understanding the importance of pre-game stretchi...
Your quad muscles include the vastus medialis, intermedius, lateralis and rectus femoris. The main function of your quadriceps is to straighten your leg. Keeping your quads flexible will help you avoid tightness that leads to i...
Stretching plays a vital role in the prevention of injuries, and in keeping your muscles and joints strong and pliable, according to ShapeFit. It can also be used as an activity to help relieve stress. Focusing on your body and...
You can train to perform splits by breaking down the split into its component parts. To perform an ideal split, keep your hips squared, your torso upright, your back knee facing the floor, your front knee facing the ceiling and...
While some people are genetically gifted and can perform the splits with ease, most people must follow a disciplined stretching regimen that becomes progressively more difficult. Perform a thorough warm-up before beginning a st...
Slow stretching exercises not only relieve tension, they strengthen the body. Movement stretches the muscles, ligaments and tendons in the body, which can help to relieve pain and stabilize the body. Stretching can be performed...
It provides stability, enables movement and offers protection to the vital organs of the body. Each component of the system has a different composition and function within the body. Some of the components stretch, whereas othe...
Shin guards typically wrap around the leg with Velcro, but if your chin guard Velcro is worn or torn, you can make your own shin guard holders using an old, stretchy sock. The sock keeps the shin guard snug against the leg, hel...
Many pain-causing conditions can be treated by stretching the affected muscles and connective tissue in the feet. Because the plantar fascia runs along the length of the foot from the heel to toes, stretching this band can aid ...
Tight pecs can pull your shoulder blades, collarbones and arms forward and inward, causing your shoulders to hunch. This hunching action, which creates bad posture and further tightens the chest muscles, may also cause pain in ...
Online bill pay is on the rise do to a number of factors ranging from living a greener lifestyle to helping stretch our finances. Online bill pay is part of our electronic-oriented lifestyle, which all fits in with pointing tow...
Take a cue from your pets--ever seen a cat get up from a nap? But for those who exercise and may experience some muscle stiffness (or even soreness) in the morning, here are three "wake-up" stretches that will awaken your sen...
Ballerinas who are new to modern dance should have little difficulty mastering the bow stretch in modern dance. The bow stretch is a variation of two different ballet moves: the attitude and the penche. It's easy to do the bow...
The best way to prevent ankle sprains while cheerleading is to develop balance. Yoga, Pilates and gymnastics can all help to achieve the level of balance needed for many cheerleading stunts. A strength and conditioning program ...
The best way to prevent ankle sprains while cheerleading is to develop balance. Yoga, Pilates and gymnastics can all help to achieve the level of balance needed for many cheerleading stunts. A strength and conditioning program ...
The best way to prevent ankle sprains while cheerleading is to develop balance. Yoga, Pilates and gymnastics can all help to achieve the level of balance needed for many cheerleading stunts. A strength and conditioning program ...
You do not have to pay big bucks to join a gym to get the muscular shoulders you seek. There are many exercises you can do right at home. This fact now takes away any reason that someone may have for not embarking on an exerci...
While there are a few ways to do side deltoid stretches, you can't go wrong with a simple classic. Stand with your feet about shoulder width apart, making sure that your spine is tall and straight and that your shoulders are r...
Then square your knees with your shoulders. Walk your hands out in front of you and drop your hips until your legs are fully extended. Push up with your arms and arch your back, so that you resemble a seal. Let your head fall t...
Ballerinas who are new to modern dance should have little difficulty mastering the bow stretch in modern dance. The bow stretch is a variation of two different ballet moves: the attitude and the penche. It's easy to do the bow ...
You can relieve a lot of tension in the cervical area, particularly the scalene muscles that are attached to the first and second ribs and run up along the sides of the neck, by doing the correct stretches. In a standing positi...
To do lying front deltoid stretches, start sitting on a comfortable surface with your spine straight. Bend your knees, keeping your legs together and placing your feet flat on the ground. Place your hands a bit further than sh...
To do side-reach lat stretches, it is important to remember to keep your spine tall and straight as you reach. Preventing your body from rotating forwards or backwards will ensure that you target the lats and prevent strain. B...
Straighten your right arm out in front of you about chest height. Flex your right hand with the palm facing away from you and fingers pointing up. Place your left hand in front of your right and press your right fingers back to...
While there are many types of yoga abdominal stretches, the standing side bend is simple and easy even for beginners. Stand with your feet about hip-width apart and lift your hands to the sky. Grip your right wrist with your l...
The yoga cat pose is not only a gentle ab stretch, it also works to warm-up your entire body, an important way to begin any stretching routine. Kneel on your hands and knees on a comfortable surface. Make sure you double your ...
Go for a walk, do some jumping jacks or dance around the room to get your body ready for some simple standing abdominal stretches. With your feet no more than hip-width apart, place your hands on your lower back with
You can do upper trapezius stretches while working your core muscles if you happen to have an exercise ball. Simply sit on top of your exercise ball with your feet flat on the floor, engaging your abs to keep your balance. If ...
The camel pose is one of many yoga back bends which opens the chest and stretches the arms. Kneel on a soft surface with your legs about hip-width apart, padding your knees with a towel or doubling your yoga mat if necessary. ...
