Stretching Splits

Bradford D. Appleton

• Normal Ranges of Joint Motion: (next chapter)
• References on Stretching: (previous chapter)

Stretching Splits. The following stretching routine is tailored specifically to the purpose of achieving the ability to perform both front splits and side splits. It consists of the following exercises:

1. lower back stretches
2. lying buttock stretch
3. groin & inner-thigh stretch
4. seated calf stretch
5. seated hamstring stretch
6. seated inner-thigh stretch
7. psoas stretch
8. quadricep stretch
9. lying `V' stretch

Don't forget to warm-up your body before performing any of these exercises. See section General Warm-Up.

Warning: This stretching routine contains exercises that, depending on your physical condition, may be hazardous to your health. Consult with your doctor before attempting any of these exercises. It is also important that you use great caution when performing these exercises since improper performance could result in injury.

Perform these stretches at your own risk! I cannot be held responsible for any injury which may result from you performing any of these exercises! See section Disclaimer.

The details on how to perform each of the stretches are discussed in the following sections. Each section describes how to perform a passive stretch, and an isometric stretch, for a particular muscle group. On a given day, you should either perform only the passive stretches, or perform only the PNF stretches, in the order given (see section Types of Stretching). If you perform the PNF stretches, don't forget to rest 20 seconds after each PNF stretch, and don't perform the same PNF stretch more than once per day (see section PNF Stretching). The isometric stretches described do not require the assistance of a partner, but you may certainly use a partner if you so desire. The order in which these exercises are performed is important because the entire routine attempts to employ the principle of synergism by stretching a muscle fully before using that muscle as a "supporting muscle" in another stretch (see section Exercise Order).

As with all stretches, you should not stretch to the point of intense pain! A tolerable amount of discomfort should be more than sufficient. You do not want to pull (or tear) your muscles, or be very sore the next day.

• lower back stretches
• lying buttock stretch
• groin and inner-thigh stretch
• seated leg stretches
• psoas stretch
• quadricep stretch
• lying V stretch
• lying buttock stretch: (next section)
• Working Toward the Splits: (beginning of chapter)

These stretches work mostly the lower back, but also make some demands on your abdominals, and your external obliques (sides).

Lying down with your back on the floor, straighten one leg, while bending the knee of the other leg, and try to bring the thigh of your bent leg as close as possible to your chest. Hold it there for 10-15 seconds. Then cross your bent leg over your straight leg and try to touch your knee to the floor (while trying to keep both shoulders on the ground). Repeat this same procedure with the other leg. Then, bend both knees and bring both thighs up against your chest (keeping your back on the floor). Hold that for 10-15 seconds. Then, put both feet on the ground but keep the knees bent. While trying to keep both shoulders on the ground, roll your legs over to one side and try to get your knees to touch the floor beside you. Hold for about 10-15 seconds and then do the same thing on the other side. Now repeat the same stretch, but this time begin with your feet off the floor so that your leg is bent at the knee at about a 90 degree angle.

As for isometric stretches for the back, I don't recommend them.

• groin and inner-thigh stretch: (next section)
• lower back stretches: (previous section)
• Working Toward the Splits: (beginning of chapter)

This mainly stretches your buttocks (gluteal muscles) but also makes some demands on your groin and upper inner-thigh area. You must be very careful not to apply any stress to the knee joint when performing this stretch. Otherwise, serious injury (such as the tearing of cartilage) may occur.

Lie on your back again with both knees bent and in the air and with your feet on the floor. Take your right foot in your left hand (with your hand wrapping under your foot so that the fingertips are on its outside edge) and hold your leg (with your knee bent) in the air about 1-3 feet above your left breast (relax, we haven't started to stretch the buttocks just yet). The leg you are holding should be in much the same position as it is when you start your groin stretch in the next exercise, only now it is in the air because you are on your back (see section groin and inner-thigh stretch). Exhale and slowly pull your foot over to the side and up (toward your head) as if you were trying to touch your outstretched leg about 12 inches to the outside of your left shoulder. You should feel a good stretch in your buttocks about now. If you feel any stress at all on your knee then stop at once. You are probably pulling "up" too much and not enough to the side. You may wish to use your free hand to support your knee in some way. Hold this stretch for about 20 seconds (and stop if you feel any stress in the knee joint). Now repeat this same stretch with the other leg (using the other hand). Remember that the leg you are not holding should have the sole of its foot on the floor with the knee bent and in the air.

To make an isometric stretch out of this, when you are performing the passive stretch (above) and feel the stretch in your buttocks, continue trying to pull your foot to the outside of your shoulder while at the same time resisting with your leg so that it pushes agains your hand. No actual leg motion should take place, just the resistance. Stop immediately if you feel any undue stress to your knee.

• seated leg stretches: (next section)
• lying buttock stretch: (previous section)
• Working Toward the Splits: (beginning of chapter)

This mainly stretches your groin and upper inner-thigh area, but also makes some demands on your lower back. It is often called the butterfly stretch or frog stretch because of the shape that your legs make when you perform it.

Sit down with your back straight up (don't slouch, you may want to put your back against a wall) and bend your legs, putting the soles of your feet together. Try to get your heels as close to your groin as is comfortably possible. Now that you are in the proper position, you are ready to stretch. For the passive stretch, push your knees to the floor as far as you can (you may use your hands to assist but do not resist with the knees) and then hold them there. This can be hard on the knees so please be careful. Once you have attained this position, keep your knees where they are, and then exhale as you bend over, trying to get your chest as close to the floor as possible. Hold this stretch for about 20 seconds.

The isometric stretch is almost identical to the passive stretch, but before you bend over, place your hands on your ankles and your elbows in the crooks of your knees. As you bend over, use your elbows to "force" your knees closer to the floor while at the same time pushing "up" (away from the floor) with your thighs to resist against your arms. Once again, please be careful since this can place considerable strain on the knees.

• psoas stretch: (next section)
• groin and inner-thigh stretch: (previous section)
• Working Toward the Splits: (beginning of chapter)

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