Splits stretches are physical exercises in which both of your legs are in straight line and are extended in opposite direction. The split stretches are excellent exercise if you want to keep your body flexible and strong. The exercise is very effective in order to strengthen the leg muscles. Split stretches is an excellent exercise for the dancers, gymnastics or martial art practicers. There are two major forms of split stretches, namely the side splits which is performed by extending the legs to right direction of the torso and the front splits which is executed by keeping one leg in the forward direction and the other leg in the rear direction of the torso. One has to be very careful while doing the split exercises as if you are not careful enough you might experience pain in the hip joints which can be serious also.
Here Are Some Simple Split Exercises Especially For The Beginners Which You Can Perform In Order To Keep Your Body Flexible And Strong
Frog Pose Split Stretches
Lie down on the mat by keeping your head upside down. Apply pressure in the belly and keep the soles of the feet together. Staying in this position try to lift both your legs by taking the support of the hand as much as you can.
Stay in the position for 20 seconds before you put down the legs. This frog pose split exercise is excellent in order to strengthen your thighs.
Every athlete must try this split exercise.
Extended Cobra Stretch
This split stretching exercise is very effective. It is very helpful for stretching your spinal cord.
In order to perform this exercise just lie upside down and by keeping your arm in perpendicular position try to lift your body from the knee by forming an arch, just like cobra when it raises its head. Try to bend your hips and try to make your body an inverted V-shape.
Just make sure that your chin is against the chest. Stay in that position for 10-15 secs and return back to the original position. Be very careful with the stretches you are making. Don’t try to stretch your body too much as it might cause muscle cramps.
Front Body Split Stretches
Sit down on the floor and bring the soles of the foot together and interlace the fingers under the foot. Try to lift your head as much as you can. Stay in this position for few seconds before getting back to the original position. The front body stretches will help to improve the flexibility of the leg muscles.
Splits By Using A Wall
Sit on the floor by facing the wall. Extend both your legs sideways and try to press your hips forward carefully. Now close your eyes and take deep breath. Stay in the position as long as you can. The exercise will help you in opening your hips. The split exercise is excellent for the dancers and cheerleaders.
Forward Bend With Your Legs Wide Open
Make yourself easy and allow your head to fall below your heart and keep your both hand resting on the yoga mat. The forward bend exercise makes your body flexible and also helps in increasing the circulation of the body.
Sit down on the floor by keeping your legs wide open in a straight line position. Now bend your head and chest closer to the grounds by stretching out your hands. You can also stretches your legs after returning back to the original position.