A split (commonly referred to as splits or the splits) is a physical position in which the legs are in line with each other and extended in opposite directions. Splits are commonly performed in various athletic activities, including dance, figure skating, gymnastics, contortionism, synchronized swimming, cheerleading, martial arts and yoga as exercise, where a front split is named Hanumanasana and a side split is named Samakonasana.
Basic things and these are incredibily important,
- First, be patient
- Second, Flexibility
- Third, Mobility
How to do the front splits :
1. Start in a low lunge position with the back knee down.
2. Place hands on either side of the hips with the front foot flat to start.
3. Back toes should be pointed. The top of your foot should rest on the ground.
4. Begin to glide the front foot forward while pointing the toes, and draw the right foot back while easing the hips toward the mat.
5. For stability and tension relief, feel free to use your arms.
6. Once you feel a deep stretch in the front leg hamstring and hip flexors, stop and hold this position.
Remember, the goal is sensation not pain. Bouncing causes unnecessary muscle and joint stress, so stay away from bouncing.
Since both the front splits and side splits require adequate flexibility and mobility in the lower body, it’s a good idea to talk to your doctor or a physical therapist if you have any concerns, pain, or injuries related to your hips, hamstrings, glutes, or lower back.
When doing front or side splits, make sure to engage your core muscles throughout the entire movement.
Your core muscles, which include the muscles surrounding the trunk and lumbar spine, can help stabilize your upper body and reduce the risk of injury to your lower back, according to the National Strength and Conditioning Association.
Avoid bouncing, overstretching, or having a partner push you further into the splits. This exercise is meant to be performed slow and in control. You should only stretch until you feel a good stretch, never pain.
Ratna Sukmana Dewi (12 Science 7)