Stretches to Improve Flexibility for Splits (with Photos and Video)
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Are you ready to work on your flexibility for splits? You’ve come to the right place! My stretching video is below.
One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain.
Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise.
I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don’t want to static stretch cold muscles.
Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it’s okay to participate in these stretches.
Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook!
I hope you’re enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won’t do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength.
11 thoughts on “Stretches to Improve Flexibility for Splits (with Photos and Video)”
I’ve been doing your workouts consistently for the last couple years along with running and swimming whenever I can find a pool! I just recently found out I’m expecting my first baby and I plan to continue working out throughout my pregnancy. Have you had any feedback with your workouts pre-&post-natal? I will obviously listen to my body even more so than I do now but just wondering what your thoughts might be!
Thanks in advance and thanks for your continued motivation!
And I may have just accidentally posted that on two separate workouts–sorry!
Hiyo! YouTube recommended your video on stretching and now I’m a subscriber! xD
I’m really liking you’re videos! Hopefully you keep on growing. I’d like to see them coming x)
How often do you do this Melissa?
Did this last evening. I think the splits practice moves are excellent!!!
Is these sketches good for running too? Some how I hurt my self for running or and working out.
Wow that is really good I love it so much xx. Thx so much for putting that up
this is awesome! just what i was looking for! it’s really nice to have some guidance for training for the splits, it keeps me more focused. thank you!
I do this one all the time. Thanks! Love it!
Are these stretches safe for pregnant women?
I’m definitely loving the flexibility video. I’m not very flexible. My muscles in my hamstrings are super tight. I also like the weekly workouts.