100 - Working Toward the Splits
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
100 - Working Toward the 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 "4.1.1 - General Warm-Up").
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 "3 - 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 "3.7 - 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 "4.8 - Exercise Order").
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 "Disclaimer").
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.
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