BlackWatch Cheer & Sports Performance: Stretches To Help Increase Flexibility For Splits

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This video is to help you increase your flexibility and help you get your splits all the way down. Below are the exercises listed in order from the video:

- Straddle stretch [right, left, middle 30 second holds each]
- Pike with flexed toes [if you cannot reach your toes try as hard as you can; if you can reach your toes keep your legs locked and pull back]
- Butterfly hip flexor drill [sit in butterfly and try to reach forward as far as you can, then push your knees in a downward motion to help open and stretch your hip muscles]
- Leg pulls [pull each log for 30 seconds]
- Half middle split [hold both halves for 30 seconds pushing your hips in a downward motion]
- Leg kicks [30 seconds each leg]
- Opposite leg pulls [if you cannot reach with you opposite hand use the same hand for the leg you are pulling; 30 seconds each]
- Opposite toe taps [try to keep your legs shoulder length apart; 15 taps each leg]
- Middle pull through [reverse your hands when grabbing ankles and pull your chest toward the middle]
- Half-open lunge [reach for your toe for 15 seconds before sliding into your split]

While in each split try to hold it for 30 seconds to 1 minute -- increase your intervals each stretching period by 15 seconds until you can hold a split for 3 minutes [add difficulty by holding your arms above your head or in a T motion]

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