During this lockdown period, I have been trying to regain my flexibility. Before I used to be able to do the splits, bow-and arow, and some other tricks, but I cannot do them anymore. This is because I was busy and I just did not have enough time to do stretches. But that has changed due to this global pandemic.
One of my ultimate goals while in quarantine is to become more flexible and regain all the skills that I have lost. The first skill that I am trying to regain is the splits, which also include the middle splits.
It has already been a month since I have started my goal and I am only a few centimetres away from actually mastering my left splits. In terms of the right leg splits and the middle splits, I am still working on it, so hopefully, by next month, I would have been able to master them as well.
For any of you who are interested in joining my leg flexibility challenge, I am going to show you and explain some the stretches that I am doing to improve my leg flexibility.
Lunge Hip Flexor Stretch (on both legs)
To make sure you are doing the stretch correctly, do not bend your right knee more than about 90 degrees when you forward. You should aim to push your thighs to the ground. Therefore what I do is I place hands on my hips while leaning forward, and it somehow works well for me.
I normally do this for 40 seconds, but you can do it for longer if you want.
Pigeon Stretch (on both legs)
This stretch will stretch out your hips and I definitely recommend you do this stretch for about 40 seconds or more. If you want a deeper stretch, increase the angle of your bent knee to about 90 degrees.
Half Split Stretch (on both legs)
This will stretch out your hamstring which is beneficial. At first, it will hurt quite a lot but if you continue doing this stretch regularly, then the pain eases down little by little. I also do this stretch for at least 40 seconds on each leg.
I used to hate this stretch a lot. To do this stretch correctly, make sure your legs are straight not bent, and keep your legs locked together. The aim is to reach as far forward as you can by trying to get your chest to touch your knees. To do this, you must keep your back as flat as possible.
I do this stretch two times for 40 seconds, but if you are just starting this stretch then I advise you to do this stretch only once for between 30 to 40 seconds.
To have a deeper stretch, push your hips back towards your heels, and try to slide your knees further apart from you. To make sure this stretch is done effectively rest on your elbows so that your hips can feel the stretch more.
Just like the pike stretch, I do this stretch two times for 40 seconds, but if you are just starting this strecth, I advise you to do it once for 40 seconds to a minute.
Hold your hands around your ankles and then use your elbows to push your knees to the ground. This will stretch out your hips and thighs. Another stretch that you can do is to lean forward and try to yourself as close to the ground as possible.