Hi! And sure! I’m not sure where you are in your progress, but here are a couple of tips and tricks that I use that have been helping me get past my old injury and find my splits again.
-First things first, get yourself good and warm by doing a nice leg workout. I do my split stretching after doing my warm up and workout at the gym which has a combination of lunges, squats, presses, step ups, burpees, etc Anything that will get you sweating and the leg muscles warm. If you don’t lift do something like jumping lunges/squats or plyometrics while wearing sweats to really get your heart rate and body temperature up.
-Isolating stretches: When you stretch don’t start out right away in the split position. Stretch the hamstrings first and then the front of the hip. Keep the hips square and do a few basic stretches like Pike, Lunge and then Two bent leg stretch, lizard pose and Front leg straight stretch.
If you’re feeling warm and loosened up, get in the split. If you’re pretty far from the ground you can use blocks or books on either side of you to help you sit upright and relax in the position. If you’re pretty close, you can put pillows underneath your hips to allow you to relax your muscles without suddenly over stretching tense muscles. The key is to trick your muscles into relaxing. I’ll sit like this with 2 throw pillows under my hips and after like 30 seconds I can remove the pillow and sit in the splits.
Weight assisted stretching: Splits with ankle weights. You can also get ankle weights and do your split stretching while laying down and let gravity do the work. You’ll be surprised how much farther your leg will go!
Last thing: Heat! Heat! Heat! Get in the Sauna and stretch, take hot yoga, get a heating pad, use muscle rub etc Heat is amazing for healing old injuries and scar tissue and it makes stretching a breeze. I swear this is what has helped me the most with getting pass my “block” after my injury. Massage is great too, but it’s expensive so I rarely get to indulge in that often, but if you have injuries treat yourself now and then. It will help.
That’s pretty much my strategy, I do basic stretching every day and split stretching 3x/wk on my leg days at the gym or after a class.
I hope this helps! If you’re on instagram follow me @darling_nikki_does_it and let me know how it goes! :-)