How To Do Spits - Stretching Tutorial
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Without warming up you will most likely get hurt!
Any athlete, dancer, gymnast or contortionist does if they don't warm up. Another thing worth to remember is that many things that you do during the day can be done in a flexible way. Why not bend forward with legs straight when you're going to tie your shoe laces or maybe chat, read books or watch TV while in a split, over split or backbend, back fold when you get there. You will feel very healthy of this and at the same time you will prevent any loss of flexibility during the day. This will also make you more ready for the more serious exercises. Again I want to recommend some easy stretching exercises (or as I always want to recommend - yoga) before starting doing these exercises. Some basic flexibility won't hurt and it will be much easier to do even the easiest exercise. You will also need to to strengthen your back, so you can return to an upright position after a backbend. One way is to lie on your back on the top of a gym horse with someone sitting on your lower legs, with your upper body overhanging the edge and bending back down and then up again. Another way is to lie across two soft chairs supported by your shoulders and hips and flex your back. Both these exercises will need someone to assist you initially.
The exercises are built up like a very easy looking program where the level increases with the number of the exercises. First of all it isn't easy. It is supposed to be a challenge. That's the way you get results. You will be able to see the stages easily just thru one thing - some exercises will be too difficult to do (but you'll still be able to see what your goal is from the pictures in the next exercise). Just do one exercise, following it religiously, until it feels comfortable and you can see or feel that you've achieved what is shown on the pictures and have patience.
If the next exercise is too difficult don't do it - yet. When you've succeeded with the exercise you're doing then move along to the next exercise. Continuing like that in time you will be able to do all of them and then it's good to do as many of them as possible.
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