Splits

Description: Left, Right & Middle Splits

Goal: Legs flat on the ground for all 3 splits
Objective: Increase flexibility in hamstrings, hips, & quadriceps

Stretch until you feel a gentle pull, do not force body into position, this can cause damage. Hold at least 20 up to 30 seconds.

Equipment: Soft Surface
Reps: 3 – 30 Seconds Each
Time: 15 – 20 min

1. Ensure your body is warm before stretching. For a quick warm up, do 25 jumping jacks.
2. Start by kneeling on the ground, place one foot out in front, in a lunge position, but farther out so your knee is bent more than 90°.
3. Place your hands on your hips and push hips forward,do not let the knee of the front leg go past the front toe, slide the foot out farther in front if needed.This will stretch out your hip flexors.
   • Hold for 20 – 30 seconds.
4. Shift weight into back leg, and straighten out the front leg, staying tall in your torso. Placing hands on one side of the leg, lean over and try to get your nose to your front knee.This will stretch out your hamstrings.
   • Hold for 20 – 30 seconds.
5. Slide front leg down into split as far as you can, keep one hand on each side of your body for support. The back knee should be facing the floor not to the side, the front knee should be facing the ceiling.
   • Point toes and keep breathing
   • Hold for 20 – 30 seconds.
6. Switch sides and repeat.

Middle Split:

1. Ensure your body is warm before stretching. For a quick warm up, do 25 jumping jacks.
2. Start standing in straddle position.
3. Reach over and place hands on the ground transferring weight into hands when needed.
4. Slide feet out slowly with knees facing forward.
   • Hold for 20 – 30 seconds.

Safety:

• Body should be warm before stretching.
• Do not force body position, this can cause damage.