Keeping your legs straight while doing the splits is very challenging if you are not properly stretched. Forcing the splits is a bad idea and can be very dangerous. Proper stretching ensures that you won't injure a muscle. If you cannot straighten your legs while doing the splits, practice some simple stretches to improve your flexiblity.
- Skill level:
- Moderately Easy
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Things you need
- Yoga mat
Position yourself in the centre of your mat.
Kneel on the mat with your front foot on the ground and your leg bent at a 90 degree angle.
Straighten the back leg out behind you.
Stretch forward toward your front foot as far as you can.
Hold the stretch for 20 to 30 seconds.
Repeat the stretch with your other foot forward.
Sit on your mat with both legs straight in front of you.
Lean forward with a flat back and your head down.
Try to reach your toes. Grab them if you can.
Hold this stretch for 20 to 30 seconds.
Sit on your mat with your legs straddled as far as you can.
Do not allow your knees to turn inward. Make sure they are facing the sky.
Lean forward with a straight back and reach as far between your legs as you can.
Hold stretch for 20 to 30 seconds.
Lay flat on your back.
Keep one leg straight on the ground.
Bend the other leg and grab your knee and pull it toward you.
Hold for 20 to 30 seconds and repeat with your other leg.
Lower Back Stretch
Tips and warnings
- Repeat these stretches daily and continue to practice your split.
- Do not rock while stretching, as it can damage muscles.
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