How to Stretch for Splits, Scorpion and Other Positions

Five Parts:Starting outLungesSplitsScorpionNeedle

Those girls you see everywhere with their knees up by their ears? Or the ones sitting in the splits like its no problem? Well, they didn't get that flexibility from watching TV. They had to stretch continuously, and in a few steps you'll learn you how to stretch for splits, scorpion and other body positions!

Part 1
Starting out

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    Start stretching.
    • For the first stretch, start by placing your feet just a little more then shoulder width apart, and lean down to touch your hands to the floor. Hold this for 30 seconds, before coming up and repeating.
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    • After you have done this twice, repeat the same process, but leaning towards one leg, then repeat with the other leg.
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    Breathing is crucial as the more you breathe, the less pain you'll be in.

Part 2
Lunges

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    Start with one leg of you choice forward in a lunge. Be sure your knee is over your ankle, creating a 90 degree angle, and that your back leg is straight, to ensure safe stretching.
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    Hold this for 30 seconds, then take a deep breath.
    • Then put your elbows on the floor and continue stretching; hold this for 30 more seconds.
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    Start by dropping your back leg to the ground. Use your opposite hand to grab your foot and pull it upwards, making sure your knee is still on the ground and your front leg is still sitting at 90 degrees. Hold for another 30 seconds.
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    Drop your back leg altogether. Push your hips forward by placing your hands on your front knee, keeping that knee above your ankle. Hold for 30 seconds.
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    Sit back onto your back leg so your foot is underneath you, with your front leg in front of you, extended with your knee locked. Point your toes and lean forwards, trying to keep your back straight, as well as trying to reach your hands to your toes. Hold for 30 seconds.

Part 3
Splits

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    Be careful not to push yourself into the splits, as that is when injuries occur. If the pain becomes unbearable, stop immediately and only go as far as you're comfortable.
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    Slide your front leg forward. Keep it straight and locked, with toes pointed. It is perfectly okay to not have your back leg straight to start out, but keep in mind that is what you're working towards.
    • Take deep breaths and imagine yourself sliding down with both legs straightened.
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    • Hold for 60 seconds.
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    Repeat the lunge and splits steps for the other leg.

Part 4
Scorpion

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    Say that you have your splits and want to work on a scorpion or a needle. Your legs will be already warmed up, but your back is really going to need to be stretched for these positions.
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    Lean back in your splits. Once sitting comfortably in your splits, lean backwards to grab your back leg, hold for 30 seconds, repeat each leg.
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    Do bridges. An easy way to warm up your back would be by doing the classic "bridge" yoga pose. This is done as follows:
    • Lay on the ground with your hands beside your head, fingers facing down towards your legs. Your feet should be on the ground with knees in the air.
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    • Now, push up until your arms are straightened. Eventually, you should be able to get your legs straight as well.
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    • Hold this bridge for 10 seconds, repeating 3 times, being sure to come down and roll out your back in between each bridge.
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    Do more back stretching. This may seem repetitive by now, but practice makes perfect. For this one:
    • Sit on your feet. To begin, stretch upwards so that your bottom is no longer atop your legs, but you have kept your legs and feet in the same position.
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    • Now, lean backwards, and aim to grab your ankles.
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    • Hold for 30 seconds.
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    Pull a scorpion. At first, you may need help with your balance, so be sure to hold on to something if you have never done so before.
    • Start by lifting one of your legs off the ground by bending your knee and bringing your leg behind you.
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    • Once you can reach, cup the outside of your foot with the corresponding hand, and pull upwards towards your head.
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    • Once you can reach with the other hand use that hand to grab the other side of the foot to bring upwards towards your head.
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    • Hold for 30 seconds, and remember to pull your scorpion upwards, not in front of you!
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Part 5
Needle

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    Perform the most impressive of the stretches––the needle. Seen on girls doing it on the beach, in public, and wherever they can can make anyone jealous, but here is the stretch that can give you this wonderful asset, and all you need is one thing––a doorway.
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    Start by standing against one side of the doorway, with your elbows on the opposite side.
    • Slowly, start sliding one of your legs up the doorway, as far as you can get it. If you have your splits, you should be able to get it straight with both legs straight against the frame.
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    • Hold this stretch for 30 seconds.
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    Now, instead of having your elbows on the door frame, push your back into a stretch by using your hands to push on the door frame to get your back closer to your legs. Hold for 60 seconds, repeat on the other leg.
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    Practice regularly. If you use these stretches daily, you should be able to become as flexible as you dream, but remember, you get what you work for, not what you wish for!
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    Finished.

Warnings

  • Stretching when not warm can cause serious damage to muscles, so be sure to not rush into anything or push yourself to far
  • Always stay hydrated as to not injure yourself.
  • If you feel any unbearable discomfort, you should stop stretching immediately.

Things You'll Need

  • Make sure you are in appropriate wear for stretching. Jeans are not a very good option for this, leggings, shorts, or any other kind of stretchy pant with do, along with a t-shirt or loose fitting top.
  • Make sure you have room to stretch, being the you can fully move your body without hitting anything. After you have a location, be sure to have water on hand.
  • Before you start stretching, you have to be warmed up so you don't injure yourself. This can be done by doing simple exercises like running on the spot for a minute, or doing 50 jumping jacks, just enough to make sure your muscles are relatively warmed up to avoid pulling one.


Article Info

Categories: Warm Ups Stretching and Flexibility