Gymnastics was part of my life for more than half of it. We know gymnasts are strong; I've written about bodyweight moves I still do to this day. We know they're flexible — case in point: Katelyn Ohashi nailing splits several times during her perfect-10 floor routine. But when it comes to keeping up with their splits, how do ex-gymnasts go about it? I'm here to tell you that the flexibility training we used to do at my old gyms was extreme. One coach in particular would have us get into a low lunge with one leg out straight (a position similar to the Lifted Head to Knee pose in yoga); then, she'd pull that straight leg up to our noses. We'd also use mats for what's called "oversplits".
While I don't do that type of stretching anymore (are you crazy?!), I still like to maintain my splits. It makes me feel like I've still got it (and, who knows, they could be a good icebreaker at a party someday). It's important to do a little cooldown stretch after your workouts in general, and I make sure to incorporate split stretches into those cooldowns once or twice a week. I asked yoga teacher Casey Urban how often people should be practicing splits, and she said that though the exact amount of time depends on your experience level, it's important for people of all levels to keep their hips squared when they do attempt splits. (This basically means that your pelvis and torso should be facing forward and your chest is up.) If your pelvis is not aligned correctly, "you risk overstretching your hip flexors and the sacroiliac joint." Also, don't push it: "forcing any stretch or pose will eventually cause injury," she said.
Casey stressed the importance of warming up the hamstrings before you do splits, whether that be with a walk, yoga, or these stretches. Ahead, you'll find 12 of the stretches that I do to work my hamstrings and the hips prior to going into my splits. You don't need to do every single one of them as a sequence; pick four or five moves and stretch for at least five minutes (or longer if you feel like you need it). I'd definitely suggest doing numbers five through twelve the most. Plus, check out a five-minute Class FitSugar stretch routine for splits at the end.
This move is simple, yet effective for stretching your hamstrings. Flexing your feet will up the intensity a bit. And, unlike how we used to do it in practice, there won't be a coach over you pushing your chest to meet your thighs for a minute straight!
This stretch will similarly work your hamstrings one at a time. You'll also feel this in your lower back and hips.
Fun fact: I do these at the edge of my bed a lot before I go to sleep even if I'm not practicing splits.
If you're really feeling up for a challenge, pull your leg as far forward towards your chest as it can go (without hurting yourself, of course). Make sure your lower leg — the one resting on the floor — stays on the floor.
You'll feel this stretch at the back of your knees and up through your hamstrings.
This will stretch the hip flexors for sure. If you're a runner, you're most likely familiar with this move.
Not only is this a good stretch for your hip flexors, but you'll feel it down your quads as well.
We used to do these all the time before middle splits to really open up our hips.
Ah, the seated straddle — my favorite stretch! To up the intensity, keep your feet flexed.
This is great for middle splits. Though we used to lie "pancake style" (chest to the ground) on the floor with our legs out, just go as far down as you can go.
This will definitely help you stretch your hips and inner thighs for middle splits. It's more of an advanced move so make sure you're modifying as needed.
This basic yoga pose is great to do right before you attempt your left and right leg splits. Good luck!
This sequence, led by yoga instructor Mandy Ingber, will help you work up to all three splits. You've got this!