Amanda Biskのインスタグラム(amandabisk) - 3月13日 14時57分

STRETCHES FOR SPLITS 🤸🏽‍♀️ I get asked about splits all the time! Remember, this kind of flexibility TAKES TIME & consistency!! 👊🏼
Be patient, and trust the process of stretching a little bit everyday (rather than one big stretch in the week)...try this flow from start to finish as often as you can (Try it as a morning wake me up or in front of the tv at night! 😉)
👉🏼 Aim for 10 long deep breaths in each position
1. KNEELING HIP FLEXOR
Hip flexors are probably the most common area that limit people from getting their splits.
Pull your belly button IN & lengthen through your lower back before you push your hips forward.
2. LIZARD LUNGE
This is my favourite for opening up the hips! Especially hip flexors, groins & even hamstrings.
Inhale, lift your chest & look up, exhale, sink your hips down. TIP! >> to get deeper, come up into ‘Spider-Man finger tips’ and even begin to look up.
3. TWISTED LIZARD & QUAD STRETCH
A great way to open the hip flexors further. Phase 1 reach your arm back (the arm that is on the same side as the front leg...eg. Right leg forward, right arm back). Inhale, open your chest, look up & reach back, exhale, sink your hips.
Phase 2 releases your Quads (which can also cause tightness in the hips)...bring your heel to bottom & use your hand to grip the top of your foot & push down. TIP! >> sink hips down to the ground rather than lifting up to your foot.
4. KNEELING HAMSTRING
So important to fold at the hips & don’t let your back round! TIP! >> think ‘belly button to thigh’ & pull your chest forward (like you are trying to touch your chest to your toes!)
5. SPLITS WITH BLOCKS
To get better at splits, you need to practise splits! Make sure your back knee is pointing DOWN, you aim to get both hips pointing forward & keep your chest up! TIP! >> let the blocks help you! Don’t be afraid to use higher props to make sure your technique is right!
6. SPLITS & VARIATIONS
Once you are flat (or close!) Spend time here! The longer you hold splits, the easier they will become...& don’t forget to breathe! 😌
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Hope this helps! 😘 #splitstraining #stretching
ab♥️x
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