How to do divisions with this 5-step stretching routine, recommended by an athletic trainer


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Splits aren’t just for dancers and gymnasts – for the average person, they increase flexibility, which can improve the range of motion and help prevent injury.

However, before we start stretching through the divisions, it’s important to note that some people’s anatomy won’t allow them to make the move even though they put in a lot of effort – even some dancers and gymnasts, he says. Carrie Jaworski, MD, director of the Division of Primary Care Sports Medicine at NorthShore University HealthSystem. However, if this is the case, the following treatments will also be beneficial.

Spreads for splits

The following routine can help you achieve both the middle and anterior division if done consistently.

If you’re not new to stretching, you should do this routine three times a week, holding each stretch for at least 30 seconds, Martinez says. If you are used to the routine and want to make it more intense, you can add a repetition for each stretch.

1. Knee flexion of the hip flexor

Health experts bend the hip flexor

How to:

  1. Start in a kneeling position.
  2. Bring the left knee, with the knee bent at 90 degrees and the foot on the floor.
  3. Take a deep breath, squeeze your buttocks, and push your hips forward. This should widen the front of your right hip.
  4. Rest your hands on your sides or on your bent knee.
  5. Repeat on the other side.

2. Strip of the seated muscles

 Health Explainers stretch the muscles

How to:

  1. He starts to sit, with his legs in front of you.
  2. Extend your right leg forward while bending your left leg.
  3. Place the sole of the left foot on the inside of the right thigh, creating a “4” shape.
  4. Take a deep breath, squat at your hips, and fall forward. Try not to round your spine excessively. You should feel a stretch in the bottom of your thigh.
  5. Repeat on the other side.

3. Knee adductor stretch

Health Expert Adducator stratum half kneeling

How to:

  1. As you stand, stretch your legs wider than your shoulders.
  2. Fall to the right knee and fully extend the left leg to the side.
  3. Place your hands on the ground in front of you for support.
  4. Put it back in position, trying to bring your lowest center of gravity to the ground. You should feel a stretch inside your thigh.
  5. Repeat on the other side.

4. Piriformis layer

Health Explainers piriformis stretch (Pigeon Pose)

How to:

  1. Start laying on the ground.
  2. Extend your left leg forward, bending your knee about 90 degrees, so your elbow is on the ground, parallel to your waist. Your left knee should be aligned with your hip.
  3. Support yourself by placing your hands on the ground in front of your chest.
  4. Stretch your leg straight back so that it is straight behind you.
  5. Take a deep breath and lower your chest to deepen the stretch.
  6. You should feel the extension at the bottom of the hip, where the piriformis muscle is.
  7. Repeat on the other side.

5. Butterfly strip

Health experts posing butterfly stretches

How to:

  1. Start in a sitting position.
  2. Bring the sole of your feet together in front of you.
  3. Maintain a vertical posture in the upper body.
  4. Hold your feet with your hands and use your elbows to gently press your knees down. You should feel the extension inside your thighs, in your adductor muscles.

How to make splits

Once you are comfortable doing the above stretching routine, you can try to get into position for the divisions by following the steps below. If you have difficulty doing so, look at how much is in the position you are achieving and use this as a marker of your progress.

How much does it take to split?

If you stretch consistently, you may see some improvement after a few weeks, but that doesn’t mean you can make divisions, Jaworski says.

Some people’s bodies adapt more quickly than others to a new routine, Martinez says.

Take away the Insider

“The key to everything with flexibility is consistent practice, which does more than usual,” says Martinez.

And even if you don’t end up making divisions, these deals are good for you.

However, people who have had injuries, joint replacements, or hip problems, such as arthritis, may need to avoid splits, so it’s best to consult with your doctor first.

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