just starting gymnastics need help?

Lee-annes NetballCoach, Australia

how old?  the main key to good safe splits is correct hip(hips should be square and not twisted) and ankle direction (if sittlng in front split ankles should be pulled back and off the ground).

 if doing Left of Right side splits, make sure your hips are square (AT ALL TIMES), and that you do good warmups ( i prefer hip flexes, and hamstring stretches)  make sure your hands are flat on the ground either side of you, and that your back straight when stretching down to split.  breathing is really importing to help relax the muscles and drop further into a deeper split.  make sure back foot is tucked under and not twisted, and front foot is straight and knee facing upwards.

for front splits, i prefer to stand and do a wide straddle, keeping legs and arms straight, put hands flat on the ground in front of you, keeping the wrists under the shoulders while bending forward.  keeping your butt high in the air, bend one knee and same side elbow, bend knee in direction of toes (they should be about 45deg from front) but dont let the knee go past toes (this is the same for side splits and stretches).  then stretch to the other side doing the same  when you feel sufficiently stretched, slide feet sideways keeping your ankles, knees and hips in line (this must be like this at all times).  leaning on your elbows at first, and if this is too easy, lying on your chest, head turned to one side, and arms under your body and poking out under your hips (once again ensure your hips, ankles and knees all line up.  this uses your own body weight to stretch you.  dont forget to breath and on the out breath feel the muscles relax and stretch further.

if this is for yourself get someone to keep an eye on your position.  splits can do a lot of damage to back and hips long term ( i say this from experience) if done incorrectly long term.  i see way too many coaches not correcting young kids doing their splits.  most just dont understand the dangers of doing incorrect splits.

if this is for your child, then go and speak to their coach, and get correct information from them too.