SPLITS TUTORIAL || How to do the splits || Beginner to advanced flexibility || Splits technique

📣Everything you need to know to get your splits from beginner stretches to advanced flexibility🤸

The splits stretch, also known as the front splits is a flexibility exercise/ advanced deep stretch that involves extending the legs in opposite directions until the hips and groin are on to the floor. Here's everything you need to know about performing the splits stretch effectively and safely to avoid injury:

1. Warm-Up: Before attempting the splits, it's crucial to warm up your muscles to prevent injury. Dynamic stretching, light cardio, or yoga can help prepare your body for the stretch
2. Start Slow: If you're new to stretching or haven't done the splits before, start slowly. Begin with easier stretching exercises to gradually increase flexibility in your hamstrings, hip flexors, groin, and quadriceps.
3. Proper Alignment: Proper alignment is crucial to avoid injury and improve flexibility. Keep your hips squared and facing forward for front splits, and try to keep your hips level for side splits.
4. Technique:
   * For front splits: Start in a kneeling lunge position with one foot in front and the other behind. Slowly slide the front foot forward while lowering the back knee until you reach your maximum stretch.
5. Use Props: If you can't quite reach the floor with your hips in the splits, use props like yoga blocks or folded blankets under your hands for support. This can help you maintain proper alignment and gradually work towards a deeper stretch.
6. Breathing: Focus on your breath while holding the stretch. Inhale deeply, and as you exhale, try to relax into the stretch a little further. Avoid holding your breath, as this can increase tension in your muscles.
7. Hold and Repeat: Hold the stretch for at least 15-30 seconds initially, gradually increasing the duration as your flexibility improves. Repeat the stretch 2-3 times on each side.
8. Consistency: Flexibility takes time to develop, so be patient and consistent with your stretching routine. Aim to stretch regularly, ideally three to four times a week, to see actual progress.
9. Listen to Your Body: Pay attention to how your body feels during the stretch. It's normal to feel discomfort, but if you experience sharp pain, back off immediately to avoid injury.
10. Cool Down: After stretching, cool down with some gentle movements or static stretches for the muscles you've worked.
11. Variations: As you become more flexible, you can experiment with different variations of the splits, such as reaching your hands overhead or adding weight to deepen the stretch.

Remember, progress may be slow, but with patience and dedication, you can improve your flexibility and achieve the splits! So you can actually claim the flexible title🤸🧘‍♀️

Chapters:

00:00 Intro

00:24 Dynamic Stretches

02:30 Static Stretches

05:00 Using a Yoga Block

06:15 How to strengthen your hip flexors

06:57 Full splits

07:21 Advanced splits & technique

07:33 How to get up from the splits

07:47 Outro

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