Some Stretches To Help You Get The Splits

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This was originally an article for a group of gymnastics parents…

First of all, what are the splits?

The definition of a split is: “a physical position in which the legs are in line with each other and extended in opposite directions. Splits are performed in various athletic activities, including dance, figure skating, gymnastics, martial arts, contortionism, synchronized swimming, cheerleading and yoga. A person who has assumed a split position is said to be ‘in a split.’


When executing a split, the lines defined by the inner thighs of the legs form an unusually large angle of approximately 180 degrees. This large angle significantly stretches, and thus demonstrates excellent flexibility of, the hamstring and iliopsoas muscles. Consequently, splits are often used as a stretching exercise to warm up and enhance the flexibility of leg muscles.”

Our Carson City Gymnastic girls are all supposed to master 3 types of splits, the left front split, the right front split, and the middle split.

Besides the splits themselves, here are some stretches that will help the girls with their splits:

Gymnastics Splits Stretch 1: Tip Over Tuck


Gymnastics Splits Stretch 2: Head To Knee


Gymnastics Splits Stretch 3: Tucked Feet Straddle


Gymnastics Splits Stretch 4: Kneeling Half Split


Gymnastics Splits Stretch 5: Spidergirl Stretch


Gymnastics Splits Stretch 6: Kneeling Wall Stretch


Gymnastics Splits Stretch 7: V-Sit Straddle


Mixing these stretches into your splits training program will add variety and interest, helping you or your athlete reach all three splits faster!

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