Exercises to develop the stretching required to complete the split are useful on their own. They help to improve blood circulation in the pelvic area, increase its mobility. The ligaments also become more elastic.
Stretching for longitudinal twine
Lunge with one leg, with the foot below the knee. Pull the other leg back and place it on your toes. The hands are on the sides of the front leg. Look straight ahead. Hold this position for a minute, keeping your whole body tense. Move to the next pose. Raise the body, extend your arms over your head with palms together. The shoulders are lowered, the neck is extended, the head looks forward. The muscles of the back and abs are tense. Hold for about a minute.
Move to the next pose. Lower the knee of your back leg to the floor, place your palms in the lumbar region. Push your pelvis down and forward using your palms. Both legs evenly take the weight of the body, the shoulder blades and shoulders are lowered, the spine is stretched. You can look up with your head tilted back. Wait a minute. Straighten your front leg and point the toe towards you. Move your ribs forward and upward, your shoulders backward, your palms on the floor or holding your front leg. If you can, lean your torso toward your front leg. Hold on for a minute.
Move to the next position. Raise your torso and bend your front leg. Leaning forward, place your shoulder under your knee, palms on the floor. Rotate your pelvis back and forth with maximum amplitude. Perform 10 rotations. Raise your body and extend your back leg, knee not touching the floor. Spread your arms shoulder-width apart, place your palms on the floor as for push-ups: 1 on the foot, the other on the floor. Fingers look inward. Bend your elbows.
The ribcage tends to the floor. Stretch your neck and look in front of you. Stay in position for about a minute. Place your back knee on the floor with your back straight and your shoulders over your pelvis. As you exhale, turn your pelvis, slowly straighten your legs. Do not rush, when the joints become more mobile, the pelvis will lower itself to the end.
Cross twine stretch
Place your feet wider than your shoulders, place your palms on the sacrum and bend back. Stretch your ribs up, shoulders and shoulder blades down, hold for 30 seconds. Straighten up, raise your arms up and bend forward, body parallel to the floor. Hold for 30 seconds. As you exhale, lower the body, placing your palms between your feet. Pull the pelvis up, transfer the weight down. Then learn to stand in such an incline, placing your forearms on the floor.
Stand up, turn your socks to the sides. Sit down parallel to the floor with your knees and hips apart. Hands stretch forward, back straight. As you exhale, rise by raising your arms up. Spread your feet even wider. Sit down with an upright body, without lowering your arms, linger for 30 seconds. Stand up, spread your feet even wider, feet parallel. Place your palms on the floor and perform side lunges, bending one leg and straightening the other. Tilt the body parallel to the floor. Do 10 lunges each.
Do 10 push-ups with your legs as wide as possible. When you feel ready, place your legs even wider. Until you get to the point where you can put your forearms on the floor. Stretch gradually, gently contracting your leg muscles. In the end, you will be able to lay your entire body on the floor and spread your legs as far as possible to the sides, which is called a transverse twine.
