How to Perform Relaxed Stretches (for Splits) Properly

Step-by-Step Guide

1. 1

   Step 1: Sit down and open your legs as wide as possible.

   It may help to imagine you are "pushing the walls apart." Push from your hip
   - look down at your pelvis and focus on increasing the angle between your thighs. , Breathe into your muscles. , This may take from 10 seconds to several minutes
   - do not count. , Continue this stretch/wait cycle until you cannot increase the stretch any further. ,, Once you are not making further gains, stop.
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   Step 2: Place your hands on the floor behind you and lift your butt off the floor.

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   Step 3: Keep one foot anchored (imagine a pin has been hammered through the ankle into the ground - do not move that foot).

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   Step 4: Push the other foot sideways.

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   Step 5: When you have pushed as far as you can

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   Step 6: without pain

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   Step 7: sit down on the floor and wait.

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   Step 8: Wait for as long as it takes for the tension to disappear from your adductors (inner thigh muscles - adductor magnus

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   Step 9: adductor brevis

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    Step 10: adductor longus

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    Step 11: pectineus and gracilis).

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    Step 12: When the tension has disappeared

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    Step 13: lift your butt off the floor and increase the stretch.

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    Step 14: When you can't open your hips/legs any further

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    Step 15: without force

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    Step 16: slowly come out of the stretch.

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    Step 17: Repeat for as many sets as it takes to reach your maximum limit for that stage of training.

Detailed Guide

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