How To Prevent Your Legs from Getting Hurt from the Splits
If you aspire to become a gymnast or just want to relive the good ol' days of your childhood by attempting a split, you need to know how to do it safely.Warming up and practicing your split skills ahead of time is a must if you want to show off your skills.Your body will thank you for it.
Step 1: It is possible to improve flexibility.
Improving your flexibility is the first thing you need to prepare your body for this position.Try to pay attention to the muscles in your lower body.The primary goal is to improve flexibility in the hips, quads and hamstrings.Stretching and yoga are ways to improve flexibility.Get into the habit of stretching before you do a split.It will help to prevent injuries.
Step 2: Do leg stretches.
Leg stretches help improve flexibility in your legs.You will help to prevent leg injuries by doing splits.There are a few ways to stretch your legs.Laying down faceup on a yoga mat is necessary.You should keep your legs straight.Keep your right leg straight by lifting it into the air.Hold the position for at least 30 seconds by touching your toes with your fingers.Slowly lower your leg to the ground.This is also done with your left leg.It's a good idea to feel the stretch in your quads.Both legs are stretched at the same time.You will have to use stairs or another elevated surface.This stretch requires a sturdy surface.The bottom step of your stairs can work well.Start in a standing position.Place your right leg on the elevated surface.To place your hands on either side of your foot, keep your legs straight as you lean forward with both hands.Make sure you put your left foot on the ground.Hold the stretch for 30 seconds and repeat on the other side.
Step 3: Remember to stretch your legs.
It's important to include stretches in your pre-split workout.Running in place for 10 minutes is an easy way to get blood flowing.You can jump rope.The stretch starts with your feet shoulder width apart.If you can bring your chest to your thigh, that will be great.Make sure your legs are straight.Hold the stretch for 10 seconds and repeat on the other side by bending to the right and bringing your chest to your right thigh.
Step 4: A yoga mat is a good place to find one.
Make sure you have enough space to spread out.If you're wearing jeans, don't attempt a split.As you get into the split position, using a yoga mat will keep you from sliding.Attempting to do a split on a slippery surface such as a hardwood floor will do more harm than good as you could hurt yourself by moving too quickly into position.
Step 5: Get into a position.
If you want to do a forward split, slide one of your legs.Either your right or left leg can be used.You can use the one that feels most comfortable.If you have a side split, your legs should go out to your sides.Initially, they should be shoulder width apart, but then they need to slide out as you lower your body.Slowly lower your body to the ground.If you start to fall, keep your hands out of your sides to catch yourself.Keep your hips straight for the forward split.This will force you to stay straight.Your chest should stay straight for both types of splits.
Step 6: Start slow.
For a few seconds, hold the pose.Get your muscles used to being in this position.Don't worry, you can go all the way to the ground.It will come with time.If you begin to feel pain in any part of your body, get out of the position.
Step 7: Try again tomorrow.
Stop for the day once you've held the position for a short time.You will want to do a full split.It's possible to do this every day.If you feel pain in your muscles, always wait a few days before going back to it.
Step 8: You should do yoga.
Try to do yoga on a regular basis.You can do yoga without joining a class.The warrior pose is a simple position you can try from home.There are split poses in yoga which can help with additional practice.Stand on a yoga mat with your feet together and do the warrior pose.As you extend your left foot towards the back of the mat, keep your core tight.When the leg is fully extended, turn your toe out to a 45 degree angle.Your hips are facing forward.Hold the pose for 45 seconds by raising your arms slowly.It's a good idea to feel the stretch in your legs.The warrior pose helps to improve flexibility in your leg muscles, which will help to prevent injuries when you do splits.It is possible to do split poses in yoga to give you extra practice.Try the monkey pose.You will have to kneel on the yoga mat.Keep your foot on the ground, but extend your right leg out in front of you.Press your fingertips to the floor while keeping your core tight.Your right leg should be straight, but be careful not to extend the knee.Your kneecap is facing upward as you slowly press your right heel forward.While you're doing this, make sure that the top of your foot is firmly planted on the ground by sliding your left knee back behind you.As you flex your right foot, your hips should be squared.For 30 to 45 seconds, hold this pose.
Step 9: Maintaining a healthy weight is important.
When it comes to avoiding injuries while exercising, it is important to watch your weight.Excess weight puts added pressure on your joints and doing splits will only make them worse.Try to include healthy alternatives in your cooking.You can substitute olive oil for butter and vegetables.Stock up on healthy snacks like apples and yogurt if you want to cut back on junk food.
Step 10: Take joint supplements.
Taking a natural supplement can help keep your joints healthy.Buy fish oil.While there are many benefits to fish oil, it is important to remember that it helps to get your blood flowing.Calcium is absorbed into your system by the absorption of vitamins D and D.Milk and salmon are some of the healthiest foods you can eat.