You can’t become flexible overnight. You need to get in the habit of doing stretching exercises every day. But with patience and time, you’ll become more flexible. And you will be amazed at how good you feel.
Here are some basic steps in the process.
Get into a lunge position. Push your pelvis down. If you feel pressure or pain, try not to push too hard.
Stay in the lunge position. Sit back onto your bended knee and stretch out your front leg. Try to put your forehead to your knee. You should feel a stretch in your hamstring. Try to go down into the splits. Go down as far as your can but push a little further. Hold this position for 30 seconds.
If you think you cannot do it, you are wrong! Just repeat steps 1, 2, and 3, three times a day (in the morning when you wake up, at noon, and before you go to bed). You shall soon achieve your splits, with practice.
Start with your right foot. Place it in straight in front of you, as if you were doing the splits. With the left leg, bend it and place it behind as if you were doing a cheat version of the splits.
Touch your right foot with both hands. Now, try to touch your knee with your forehead. Hold for 15 seconds minimum.
Face the left. Bring your left arm over your body and try to touch your right foot. Hold again.
Turn as far as you can to the right. Hold again.
Arch your back, and try to look behind. Hold again.
- For each position, hold the position.
Practice going down. However, make sure that your ankle is always in front and do not let your knee bend and go over it
- Do not bounce.
- Stretch in the morning and evening.