Skipping your warm up increases your chance of an injury, which you definitely don’t want!
Reps: 10 total reps Always keep your back totally straight as you squat so you can get the most out of the exercise.
Reps: 3-6 per leg A good lunge provides a comfortable stretch along one side of your groin. The more flexible these muscles are, the easier it will be to do splits.
Reps: 3 on each side Hip flexors play an important role in your splits, so it’s important to keep them stretched and flexible.
Having flexible inner thigh muscles will make your splits easier to achieve.
Alternative: Flex your feet and grab onto your toes with your hands. This gives you a really powerful stretch in your calves!
Hamstring Alternative: Straighten your leg out completely and grab your heel with both hands (rather than reaching for the top of your foot). Then, slowly lean forward, guiding your chest toward your extended leg. Stay in this position for 20 seconds, and then switch legs.
Your ultimate goal is to finish this stretch with both knees touching the ground (with your legs creating a straight line rather than a “V”). It takes a lot of stretching and patience to get this flexible, though, so don’t feel discouraged if you can’t do this right away!
Reps: 2-3 per leg[11] X Research source For an extra challenge, start the stretch with your bottom flush against the wall. This will give you a more powerful stretch![12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source A bent-over toe touch can also help you stretch your hamstrings. [13] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 17 March 2021.
You can also position yourself with your right leg in front and your left leg behind. It’s up to you!
Straddle Split Alternative: Point your toes and sit with your legs extended forward in a V-shape. Then, gently guide your feet apart, stretching your legs as you go. Stop stretching once your hamstrings or hips start to tug. [16] X Research source
Everyone has different strengths, weaknesses, and limits when it comes to flexibility and physical fitness. Your friend might nail the splits in a week while you’re still struggling to perfect your form. Don’t be discouraged—with enough patience and persistence, you will get those splits down, even if it takes a little longer than you first expected.
Let’s say you’re icing your leg in the early afternoon—you’d apply the ice from 1:00 to 1:15, remove the ice from 1:15 to 1:30, apply the ice again from 1:30 to 1:45, and remove it again from 1:45 to 2:00.
Acetaminophen dosage: Take up to 1000 mg per dose; up to 4000 mg per day[26] X Research source Ibuprofen dosage: Take up to 800 mg in a single dose; up to 3200 in a single day[27] X Research source
You could make the injury worse if you continue to stretch and exercise.
Not sure if you need to see a doctor? Try standing on both feet and see if your injured leg can support you; if it can’t, you should definitely call your physician. You can also try walking a short distance—if you’re feeling serious pain after just a few steps, you should get in touch with your doctor. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
