Combine both cardiovascular and dynamic exercises to warm up. Start with an exercise like jumping jacks, then follow with a lunge. Cardiovascular exercises also burn excess fat and calories. Run on the spot or dance for at least 5 minutes to warm up.
Butterfly stretch. This stretch is mainly useful for box splits, although it increases all round leg flexibility. Sit on the floor, with your back supported, and push your feet inwards, using your elbows to push your knees down. Make sure to do this against a wall so you don’t end up using your inner thighs to keep you upright. Pike stretch. Do this standing up and sitting down. Stand straight and touch your toes for as long as you can, keeping your legs completely vertical.
Inhale when you are holding the stretch. Exhale when you lean into the stretch.
By going slowly, you avoid injuries. Not only will injuries prevent you from doing the stretch immediately, it can potentially prevent you from practicing for a long time. It’s more important to practice consistently than to attempt to do the splits fast
As you lower yourself, keep your hands to your side so that you can support your body weight. If you feel pain after you are done with the side splits, then you forced yourself too hard into the stretch. Wait until the pain is completely gone before attempting the stretch again.
Do not bounce yourself into the side split as this could injure you.
Remember to always do the splits comfortably. Do not hold the position if you feel any major discomfort. Straddle stretch (if wished): get into a straddle and try to touch your nose to each knee and then to the floor. Sit with one leg behind you and one leg tucked underneath you. Sit like this for a while.
Cool down. Cool down by walking for 5 minutes or doing a few gentle stretches. Don’t forget to cool down, or you will regret it the next day when you ache.
Cut down on food with high amounts of hydrogenated oil, sugar, and trans-fats can also help in reducing inflammation.
