March 5, 2014

Splits

by pyrad
Categories: Non-Running
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Comments: 1 Comment

I identify that I’m painfully inflexible, particularly in my hamstrings. I came across this post on Tumblr several weeks ago and it intrigued me. With discipline and care, could do enough stretching to eventually do the splits?

 

I’ve re-assembled the original post here to make it a little more readable:

 

Stretch 1 – Try not to let the front knee come beyond the toes. Having your toes on your back leg curled under will make it slightly easier for beginners.

Stretch 1 – Try not to let the front knee come beyond the toes. Having your toes on your back leg curled under will make it slightly easier for beginners.

 

Stretch 2 – Stand up with your legs apart and just get as low as you can go!

Stretch 2 – Stand up with your legs apart and just get as low as you can go!

 

 

Stretch 3 – Sit back on one leg (so your foot is under your bum) with the other leg straight in front, and bend over your front leg as far as you can.

Stretch 3 – Sit back on one leg (so your foot is under your bum) with the other leg straight in front, and bend over your front leg as far as you can.

 

Stretch 4 – One leg bent in front and the other directly behind. This yoga pose is called One Legged Pigeon

Stretch 4 – One leg bent in front and the other directly behind. This yoga pose is called One Legged Pigeon

 

Stretch 5 – Yoga mermaid pose, don’t stress if you can’t do this straight away, it’s a big quad stretcher, don’t force this – it’ll come with time!

Stretch 5 – Yoga mermaid pose, don’t stress if you can’t do this straight away, it’s a big quad stretcher, don’t force this – it’ll come with time!

 

Do all stretches on both legs!

  • Do these AFTER you are warmed up (I suggest cardio) otherwise you may hurt yourself.

  • Practise every day with one day rest and try to hold each pose for at least 30 seconds.

  • It took me 1.5 months to get my right split and 2 months to get my left. Everyone is different so you could need more or less time than I did, but be patient!

  • LISTEN TO YOUR BODY!! If your muscles are really hurting, light stretching only! Don’t force it!

  • Take rests days!! VERY IMPORTANT. Your muscles need rest to repair otherwise you will overstretch and hurt yourself.

 

So, I tried these myself last night after 30 minutes on my stationary bike, and I think it will take me A LOT more than 2 months to get it. Not only are my hamstrings tight, but my hip flexors. I had a really hard time with stretches 1 and 3. I didn’t even try number 5. But, I hope if I take a few minutes each day to try this diligently I will make some progress!


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1 Comment »

  1. Sam says:

    I remember stretching with my PT last year and she asked me to do pigeon pose. She was horrified at how I couldn’t even put my hips on the ground. This post of yours scares me. LOL Good luck!!