Beginner Stretching Exercises For Splits

1. Frog Pose
Frog Pose

Lie down on your belly and bring the soles of your feet together. Lift your legs up with the soles still together. This is a great stretch for the inner thighs. Lay one foot on the other foot, and lift them again. This is a deeper stretch for the thighs as the weight of your foot will press the other down, deepening the stretch. Switch and stretch. Spend some time doing this exercise and then bring both feet down. You can rest by bringing your head down on your arms and relax. Breathe gently.

2. Front Body Stretch
Front Body Stretch

Bring the soles of your feet together in front of your groin. Interlace your fingers under your feet. Lift your head up. Stay right here for a few seconds.

3. Side Body Stretch
Side Body Stretch

Extend your right leg out to the side, opening it up with toes towards the sky. Take your right hand and hold your left ankle. Using the left hand, reach up and over and stretch. Feel the blood flow into your inner thigh muscles. Grab right toes with your left hand (or try to). While doing this, your gaze should be towards the sky and your chest should be open. Come back to an upright position. Walk your fingers forward fully. Keep your toes pointing upwards while doing this for a full inner thigh stretch. Breathe deep and steady. Repeat with the other leg.

4. Stretch For Hips And Undersides Of Legs
Stretch For Hips And Undersides Of Legs

Extend both the left and right legs out towards the sides. Feel the stretch in the undersides of legs. Reach up and over, as before, with right arm and stretch. Grab the left toes with your right hand for a deeper stretch. Keep your gaze up and chest open. Repeat with the other arm. Come back to an upright position. Walk forward on fingertips. Stop midway and rock back on your extended fingertips. Bend all the way down, with elbows flat on ground for a deep stretch.

5. Using A Wall To Press Into Splits
Using A Wall To Press Into Splits

Sit facing a wall. Open your legs out sideways and place your feet sideways against the wall. Press hips forward. As a beginner, you may want to inch your hips forward to prevent injury. Once there, close your eyes and try to stay there for as long as possible. Your arms should be at the back of your torso, touching the floor and supporting your body. To deepen this stretch, you can bring your chest forward and closer to the wall. Place all your body weight on your backward outstretched arms and rock back gently.

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