Stretching For the Splits:according to drillobession.com

Week one

Reserve 30 minutes a day to stretching ( yes including weekends)

warming up before you stretch is very helpful because it makes you muscles warm and easy to stretch

in your first 15 minute session (recommended when you wake up before you start your day)

after warming up start your stretches. stretch for at the very least one minute for each stretch.

helpful stretches are listed and described at the end of this post

in your second session should be before you go to sleep. don't slack off because you're sleep

brush your teeth, stretch and then you can sleep. if you absolutely cannot do session 1 in morning and 2

at night, then leave a least 2 hours in between sessions. you need to gain flexibility, have some time off,

then work back on the flexibility to regain it and improve it.

Week two

keep up the same thing as week one, but now stretching time should increase to 45 minutes a day.

that means there is now a session in between - session 1.5 should be done after school, work, etc.

and if not, remember to leave two hours in between sessions. you should really start noticing that you're

getting close to the splits.

Week three

increase your stretching time to one hour. this is same as week two, with another session.

this is the between dinner and before bedtime one. the free time you after dinner and before your last session

should be used for an additional 15 minutes of stretching. after the end of this week you should be in

your splits for very close to it yipee!!!!

Some Helpful Stretches:

V-sit

sit with your back flat against a wall. bring both legs as far back to the wall as you can and keep proper posture

and straight legs. while keeping your posture bring you back down toward the floor as your arms reach out in

front of you (not down) as far as possible. feel the stretch. do this first pointing you toes then flexing your feet.

try moving your legs out further as you go on. remember to breathe!

Straight leg stretch

basically, keep your legs straight and feet together. stand, and without bending your knees, reach down as far

as possible. put your weight on your toes (not your heels) this feels a bit unnatural at first, but it is the proper way

to stretch. you can also do this one sitting. sit with proper posture, legs straight out in front of you and

ankles together. reach out with your arms. do this both pointing and flexing your feet

standing V-leg stretch

stand up, posture back, with your legs shoulder width apart. you can go a little wider if that's more comfortable for

you, but try to keep it as close to shoulder width as possible. bring your straight arm between and beyond your legs

reach back also reach to your right and left legs. reach down to the center, too. as with the straight leg stretch, keep

your weight over your toes rather than your heels

Half squat

keep your right leg where it is and place your left leg straight out to your left side toes pointed as if you were doing a center splits with your left leg. put your right hand on the ground to the left of your right foot. use you right elbow to push your right knee out. then reverse