4 Yoga Postures to Improve Your Splits!

Working on your splits? Practice these 4 yoga postures to help get into your splits or enhance your over-splits! 


1. HIP FLEXOR STRETCH // Place both loops of the Flexistretcher around one foot & the foam center of the Flexistretcher around the opposite shoulder. 

2. FLEXISTRETCHER LOW LUNGE // The foam of the Flexistretcher goes around your bottom shin, with each hand in a loop. Practice lifting up & out of the hips to safely stretch.

3. FLEXISTRETCHER OVER-SPLIT // Practice this over-split with the Flexistretcher to gently deepen your splits. For a demo on how to get into this posture, watch this how-to clip

4. SUPINE MIDDLE SPLIT // Coming from #Flexistretcher baddah konasana slowly recline back and extend your legs to the side. The Flexistretcher encourage the legs to fall open. 

2 Variations for Your Oversplits

#FLEXISTRETCHER OVER-SPLITS HOW-TO

Learn the basics behind Flexistretcher over-splits! Practicing this stretch with your Flexistretcher, gently guides you into a deeper stretch!

Give it a try & show us your over-splits! Be sure to tag #Flexistretcher on Instagram

flexistretcher over split variation 1

OVER-SPLIT VARIATION 1 //

SETUP // 

  • Hands are on the ground in front of you, one leg lifts towards ceiling. The loops of the Flexistretcher are around each foot and the center of the Flexistretcher is on the same shoulder as leg is up.

ACTION //

  • Reach top leg up towards ceiling as much as possible and can slowly being to walk hands back to the standing leg
flexistrecher over split variation 2

OVER-SPLIT VARIATION 2 // 

SETUP // 

  • Begin with the same set-up from variation one.

ACTION //

  • Take the same hand as leg lifted to push down on the foam of the Flexistretcher, this will deepen the stretch 

Watch this video of Adrienne Canterna and Bad Boys of Ballet dancers performing the #Flexistretcher Over-Splits! 

Flexistretcher Split Challenge!

Follow along with this Flexistretcher Split Challenge! Practice each exercise from beginner, to advanced and see where the power of elastic resistance can take you! 

Follow along! Practice each exercise, starting in the top corner of the photo grid! More descriptions below: 

DAY 1 : Seated forward fold. Begin this split challenge with a long and lengthened spine, directing your attention to the back of the lengthening hamstrings.

DAY 2 : Supine hamstring stretch! Lengthen the hamstrings to get closer to your splits with this reclined stretch. 

DAY 3 : Release the front of the hip flexor and thigh with this stretch. Try to use the strength of the back hamstring to direct your heel as close as you can towards your glute. 

DAY 4 : Heart opening low lunge! With the foam of the Flexistretcher around your back shin, hold onto a loop in each hand. Begin to extend the body backwards and open through the heart. Press into the straps for support in this deep backbend. 

DAY 5 : Flexistretcher low lunge. Allow the back heel to get close to the back glute while the hips continue to lengthen down towards the floor. 

DAY 6 : Flexistretcher front split! Begin in a lunge position. Take both loops and place them around the center of your back foot. Thread your OPPOSITE arm through the foam pad and place it on your shoulder. Bringing your hands to the floor, slowly lower the hips down towards the ground.

DAY 7 : Seated middle split : Begin with each foot in the loops of the Flexistretcher and the foam around your lower back. Slowly open the feet to each side, coming into the stretch.

DAY 8 : Seated middle split with a forward fold. From your Flexistretcher middle split, bring the torso foward to deepen the stretch! 

DAY 9 : Advanced middle split : If the last variation wasn't too intense, walk the body all the way out to be relaxed on the floor.

DAY 10 : Flexistretcher front split with a flexed foot. Feel more sensation in the hamstring of the front let by flexing the foot. 

DAY 11 : Flexistretcher over-splits! Have the Flexistretcher loops on each foot and the foam of the Flexistretcher around one shoulder. Walk the torso away from the legs, lifting the leg up that's on the side of the Flexistretcher.

DAY 12 : Relaxing forward fold. Have the foam of the Flexistretcher around the lower back for a gentle self assist in this hamstring stretch.

DAY 13 : Half bow pose : start your back-bending with one side at a time.

DAY 14 : Practice full bow pose for a deep back bend lift open the chest and whole front side of the body. 

DAY 15 : Dancer's Pose : Open the shoulders by brining both arms overhead with help from your Flexistretcher.

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How To Improve Your Splits

Stretching is a simple and effective way to help enhance athletic performance, dance performance, or your overall fitness routine. It can decrease the chance of injury and minimize muscle soreness.

Tight, stiff muscles will limit normal range of motion and prevent proper muscle action. These factors can greatly increase the chance of becoming injured. The benefits of stretching can be accomplished when flexibility training is applied professionally and routinely over an extended period of time. Do not expect miracles from a stretching routine - it takes time, dedication, and determination.  A certain level of flexibility in the hamstring and psoas muscles is required to successfully achieve your split and in ballet this level of flexibility is necessary to perform even the most basic movements.  This exercise will help you get one step closer to a perfect front split. 

Front Split with the Flexistretcher

Front Split with the Flexistretcher demonstrated by Melanie Hamrick of ABT. 

Front Split with the Flexistretcher demonstrated by Melanie Hamrick of ABT. 

SETUP

Begin in a lunge position. Take both loops and place them around the center of your back foot. Thread your OPPOSITE arm through the foam pad center and place it on the shoulder.

ACTION

  • With both hands on the floor, pressing the hips forward slowly begin to straighten your front leg to the ground.
  • Make sure to actively press your back foot into the loops to deepen the stretch in the hip, and keep the band taut.
  • Repeat with the other leg.

CUES

  • Make sure that the Flexistretcher center is looped around the OPPOSITE shoulder as foot! (Not around your neck!)
  • Make sure to keep the tension in the Flexistretcher for the duration of the exercise by pressing the back foot actively into the strap and pulling back the opposite shoulder.
  • If you lose tension, the band is likely to fall off your shoulder.
  • Actively engage the muscles and hold for 10 counts performing an isometric contraction.
  • Keep hips square and pelvis in a neutral position.

DANCER FOCUS!

 In a contract-relax active stretch such as the Front Split with the Flexistretcher; actively engage the muscles by pressing out long into the resistance of the strap, hold for 10 counts and then relax the muscles while keeping the position. Repeat this by actively contracting the muscles and pressing long into the straps followed by a relaxation phase while maintaining the position in correct form.

By using the methods of active stretching while using your Flexistretcher, you are simultaneously strengthening the muscles while improving mobility. In ballet this is an extremely beneficial way to work because you are able to improve strength with a more targeted focus. Developing the necessary strength to perform fundamental movements required in ballet such as an arabesque or développé à la seconde is equally as important as flexibility to execute properly.