front splits fast - stretches to improve your flexibility

Front Splits FastFlexibility Program

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Stretches To Improve Your Flexibility

Athletes, dancers and martial artists benefit greatly from

flexible leg muscles thanks to their intense flexibility

training. Flexible leg muscles are essential when performing advanced moves in sports and

dances. Flexibility has so much to do with leg extensions.

There are many ways to perform leg extensions, and by doing it properly, you will help improve your flexibility and decrease

your risk of an injury.



It is important for especially dancers to be flexible and have ease of motion through their muscles. To help attain flexibility and ease of motion, they will need to stretch as

a mean of exercise. But before starting any stretching exercise, you

should know your body limits.



Do not bounce or pulse in any stretched position or have someone push you into a stretched position. This will cause undue stress on your

muscles. If you’re experiencing excessive pain after any stretching exercise, do not continue until you speak with your dance instructor or

your family physician.


Pike Leg Stretch

Pike leg stretches are for the hamstrings. To do this stretch, you sit on the floor and with your feet pointed straight ahead of you. Bend your torso forward. Reach for your toes. If you can touch your feet, try to get your chest down flat on your legs. Try flexing your feet and grasping the

soles of your feet with your hands. This helps increase leg flexibility in the pike

stretch.


Chest Stretch

Chest stretches open up the chest and helps improve your posture. To do this stretch, place your hands behind your

head with your elbows facing in front of you. You can do this while sitting cross-legged or standing. As you exhale, pull

your elbows out to the sides of your head until you feel a stretch across your chest. Hold this for 30 seconds. When pulling your arms back, also focus on

contracting your back muscles to intensify the stretch.


Leg Stretch

The leg stretch helps relieve muscle tension at the back of your legs. To do this, bend from your waist and pull your abs toward your spine. At the same time, while bending your right knee, extend

your left leg. Press your hands on your left thigh and press into the stretch position. Repeat this step with your

other leg. Don’t try to lock your legs. Always maintain a slight bend in your

knee.


Inner Thigh

The inner thigh stretch helps prevent the inner thigh from training or straining

during exercise. To do this stretch, sit on the ground and extend your legs in front of your body. Bend your knees. Place your feet together side by side, flat on the ground.

Place your hands on your calves. Then slowly let your knees fall open to each side. Slide the soles of your feet together. Rest your

hands on the ankles.



Inner Thigh

Gently round your spine and roll your shoulders forward. Lean slowly forward,

lowering your upper body toward your legs. Stop when you feel the stretch in your inner

thighs. Hold this for 30 seconds.

Do these stretches regularly to increase your flexibility and prevent muscle soreness

after a performance or exercise.

front splits fast - stretches to improve your flexibility

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