Stretch only until you feel a minor burn in your leg muscles, and then hold it for 30 seconds. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you are new to stretching, start slowly; take your time. Do this stretch every day.
Perform this stretch every day until your legs are both flat on the floor and you are sitting comfortably. But please do not push yourself while doing the splits, as you may injure yourself. Allow yourself several weeks to reach a split. Go slowly and carefully to avoid a pulled muscle.
If you can’t manage 30 reps, set a smaller number and gradually build up over several days.
Be sure you’re using your glutes to achieve leg height. Do 30 reps and switch legs.
Bound for around 30 yards (27. 4 m), jog again, and then bound again. Three rounds of bounding is ideal.
