03/13/2022
💥Sunday SPLITS TIPS!💥
🙊Middle Splits:
In a middle split your pelvis is parallel to the floor with your knees, hips, and ankles all in a line.
Try this from a wall first to stay aligned:
•Put your butt and heels on the wall and bend forward to touch the floor. (If you can't reach the floor comfortably with your hands you're best trying the Froggie pose first than jumping straight into a middle split)
•Slowly slide your heels out as far as you comfortably can. The wall will help keep you balanced. (If you're feeling knee pain as you slide into your split to stretch flex your feet instead of pointing your toes. This will help activate/support the knee joint and engage your quads.)
•Maintain good posture. Don't hunch forward, try arching your back slightly this will help you to keep your hips open.
•Keep your knees forward. Knees towards the ceiling is a straddle not a split.
💥
🙈Front Splits:
•Start in a lunge.
•Slowly slide your front foot out as far as you can while keeping your hips squared.
•Sit up as straight as you can - don't round your shoulders forward.
•If you want to bend towards your front foot to deepen the stretch do it with a flat back. It is BETTER for you to have a) good posture/square hips while not having a flat split than it is to have b) a hip turned out or have a rounded back with a flat split.
*Having your back hip turned out makes it *look* more flexible but doesn't actually help you progress your splits.
GOOD LUCK SPLITTING
Want to learn Silks in Tri-Cities WA? Check out