Integration of Splits in Gymnastic

Splits are an integral part of gymnastics. Mastering left, right and middle splits takes significant practice. Daily stretching, focusing on muscles involved in the splits, is necessary. Make sure to hold stretches and not bounce. For even greater gains, increase the frequency of your stretching sessions. Consider stretching while you watch TV.
Warmup
Begin each split stretching session with a thorough warm-up. At least five to 10 minutes of cardiovascular exercise is necessary to get blood flowing into your muscles and prepare them for safe stretching. Once you are warmed up, do a few preliminary stretches to prepare your muscles for splits. Stretch your hamstrings by placing one foot on a chair or ledge. Keep your knee and toe pointing up as you lean your chest toward your leg. Next, stretch your quadriceps by standing on one foot and grabbing hold of the other. Pull that foot gently in toward your rear end. Stretch your inner thighs in a side lunge with both feet pointing forward. Place your hands on the ground and deepen your lunge until you feel a stretch in your inner thigh muscles.
Split Stretches
The best way to stretch for splits is in the split position, allowing gravity to help you increase the stretch. For side splits, start with one foot forward and slide down into your stretch. If necessary, bend your back knee and place it on the ground. When stretching for middle splits, start with your feet apart and legs spread wide. Slide your feet out until you can place your hands on the ground. Support some of your body weight in your hands, eventually placing your forearms on the ground as you get closer to the ground. For all splits, hold the lowest position you can attain for one to three minutes.
Wall Straddle
A wall straddle can help you increase the extension of your middle splits. Lie on the ground with your rear end up against a wall. Place your legs against the wall with your feet pointing toward the ceiling. Keeping your back flat against the ground, allow your legs to fall open into a straddle. Let gravity pull your legs closer to the ground in a stretch that mimics your middle splits. Keep your knees pointing toward your head or even rotated toward the ground. Your toes should be pointed. Hold this stretch for three to five minutes.
Stretching Aids
Stretching aids can help you improve the form of your splits and the ease with which you can execute them. They can also help you hyperextend your splits for more advanced leaps and positions. A yoga block, folded mat or low balance beam can be used to increase the stretch of your splits. Place one foot on the beam. Alternate which foot you elevate. In your front splits, make sure to elevate your front and back leg. In your middle splits, elevate one or both legs to deepen your stretch. A stretching strap can also be useful. Lying flat on your back, loop a towel or stretching strap around your foot, pulling it close to your head.