Name: Playbook - Women’s Calisthenics - Hips/Middle Splits Stretching
Uploaded: 2022-06-25T05:00:30.775Z
Duration: 10 min
Description: Hips/Middle Splits Stretching

Really like this! Not follow along so I can do at work easily without needing an instructor

Rebekah

Having flexibility in the areas of your hips, thighs and groin can prevent injury and reduce pain in the back and legs. Opening your hips also has a calming and anxiety-relieving effect. 

Doing the following stretches for splits regularly will get you to your goal.

1. From a squatting position walk the feet a little further apart until the torso is not resting against the thighs and the feet are flat on the floor.

2. Keep your hands on the floor in front of you as you slowly extend and straighten the right leg, pressing out through the heel. Let the hips sink down towards the left heel.

Repeat on other side. (2x 30 sec each side)

Half Squat

Sit upright with your legs bent and the soles of your feet together. Pull your heels in towards you. Relax your hips allowing your knees to fall towards the floor. Hold onto your ankles as you slowly lean forward.

Butterfly Stretch

Lie down with your hips against a wall and your legs straight up against it. Start separating your legs into a wide straddle position. Keep your heels on the wall and let gravity pull your legs down. Remember to only open as wide as you need to feel minor sensation. You want to be able to hold the position for a full minute before pushing yourself further. For an extra stretch, place your hands on your inner thighs and gently press down.

Wall Straddle

1. Starting with shoulders stacked over the wrists and elbows and knees directly over the hips.

2. Widen the distance between the knees as much as you can without straining. The knees are bent at 90 degrees and the inner arches should be touching the earth and the toes pointing away from the body. 

3. Shoulders are directly on top of the elbows.  Palms of the hands are on the earth and the fingers spread wide.

Frog Pose

The middle split (also called 'center split') is a position where you are extending your legs in opposite directions, forming a 180-degree angle. In the middle split, you are forming a straight line from your ankles to your hips, aligning your ankles with your knees and your knees with your hips.

Try you best attempt of middle splits for the given time.

Hips/Middle Splits Stretching

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