The ability to do the splits is considered a sign of excellent stretching. Every person has the opportunity to perform this exercise. To do this, you need to do certain exercises on a daily basis to stretch and open the hip joints.
Instructions
Step 1
Sit on the floor, spread your legs as much as possible to the sides, point your socks towards yourself. As you inhale, stretch for the crown of the head up, exhale, lower the body to the floor, put your hands in front of you. Stretch down with your chest, do not round your back, keep your knees straight. Breathing in with your belly will help you relax your hips as much as possible and lower yourself to the floor. After 2 to 3 minutes, as you inhale, lift your upper body and reach for the crown.
Step 2
From the previous position, perform the exercise: while inhaling, raise your arms above your head, while exhaling, lower your upper body to your left leg. Stretch your chest down, try to bend as much as possible at the left hip joint. Stretch for 1 minute. As you inhale, take the starting position, and repeat the exercise on the right leg.
Step 3
Sit in a Turkish position, lower your hands to the floor. Raise the leg that is on top, then bend your elbows. Place the lower leg of the raised leg on the elbow bend of both hands. Straighten your back and pull your lower leg up and towards you with your hands, opening the hip joint. Do the exercise for 1 minute. Repeat the stretch on the other leg.
Step 4
Stand straight, bring your right leg forward, take your left leg back. Lower the body down and place your palms on the floor. Resting on your palms, begin to lower your groin down. If the stretch still does not allow you to sit deeply, then place your leg back on your knee. Straighten your front leg fully and pull the toe towards you. Do the exercise for 1 to 2 minutes. Swap your legs.
Step 5
Stand with your feet shoulder-width apart. As you exhale, lower your upper body parallel to the floor and rest your palms on the surface. Spread your legs as wide as possible, with your body weight completely on your hands. Stretch for 1 minute, then gently bend your legs, get on your knees, and rise fully.
