Dynamic Stretches
In their guide for personal trainers, the American College of Sports Medicine recommends performing dynamic stretches before moving to static stretches. In contrast with static stretches, which involve holding a stretch for a set period of time, dynamic stretches involve moving a group of muscles through the associated joint's full range of motion. Effective dynamic stretches for performing the splits include swinging the legs front-to-side-to-back, deep lunge-walking, walking over hurdles and deep squats. According to certified athletic therapist Russell Gunner, you should try to perform 8 to 15 repetitions of dynamic exercises before beginning your workout.
Static Stretches: Hamstring
Performing the splits properly relies heavily on hamstring, inner thigh and groin flexibility. After performing your dynamic stretching routine, begin your exercise with static stretches for the hamstring. While numerous hamstring stretches exist, the toe touch is a common stretch with which most people are familiar.
To properly perform the toe touch, begin with your feet flat on the ground, toes forward, with a hip-width distance between them. Slowly lean forward, keeping your legs straight while reaching for your toes. Once you feel some resistance from your hamstrings, rest to take a deep breath. While exhaling, try to drop lower into the stretch. Once you are as low as you can go, hold the stretch before returning to your upright position for a short rest. At first, try to hold this stretch for 10 to 20 seconds and perform 3 to 5 repetitions, eventually moving on to 30 or more seconds and higher repetitions once you are comfortable with progressing.
Static Stretches: Butterfly
The butterfly stretch is a fixture in film and television depictions of dance training. Working your inner thighs and groin, this stretch is particularly well-suited for the range of motion required to perform the splits.
To perform the butterfly stretch, begin in an upright seated position with your back held straight. Place the soles of your feet together with your knees bent to your sides. Pull your heels as close to your groin as you are comfortably able, then grip your ankles and slowly bend forward. With your elbows nestled between your calves and thighs, gently push your knees downward as you lean forward. Once you have reached the lowest point possible without feeling resistance from your knees, hold your position. Slowly return to your upright seated position and rest, then perform an additional 2 to 4 repetitions.
Mirror Exercise
Once you have performed your dynamic and static stretch routines, you can begin performing exercises specifically geared toward performing the splits. The mirror exercise, best performed with a partner, is a safe and effective way to train yourself to do the splits. Based on the principal of proprioceptive neuromuscular function, or PNF, this stretch involves alternating between contracting and relaxing the muscles while performing the stretch to avoid inhibitory signals from your proprioceptors preventing a deeper stretch.
To perform this exercise, first find a partner who is approximately the same height and at the same level of flexibility as you. Sit facing each other, with your backs straight, your legs extended to your sides and the soles of your feet touching those of your partner. Inch as close to one another as you comfortably can, then grasp hands or hold one another's forearms. In this position, alternate between pulling your partner toward you and having your partner pull you forward, holding the stretch between turns. As is true of the static stretches, attempt to hold the stretch for 10 to 20 seconds over 3 to 5 repetitions, progressing when comfortable.
Performing the Splits
The mirror exercise, when preceded by dynamic and static stretch routines, will greatly enhance your ability to perform the splits over time. Once you have reached a high enough level of comfort and flexibility to approach the splits, you can add splits attempts to your routine.
