Amalia The Contortionist





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Splits Stretching Exercise 6

For this exercise you will need to have a solid object about 20cm high and we will increase the height as your muscles stretch! Put one foot up on the object and to a 1-2-3-4-5 gentle bounce try to sit on the floor. Use the hands for support. Change feet around and repeat the exercise. Continue until you have completed 15 exercises with each leg to the front. 

You will very soon find that it's possible to put an object under both legs to get the maximum possible over split and that it will be comfortable.


Variation only to be done after being successful with the above and Splits exercise 10 and the backbend exercises 

Sit in the splits with front toe up and rear toes down (not on the side). Use a suitable object that you can rest the front foot on that is high enough to require a stretch to sit on the floor. With a bounce 1-2-3-4-5 sit on the floor and use the hands for balance. 

When you sit on the floor bend back to try to get the head to the seat. Use your hands to provide support and balance. Change legs so that the other foot is to the front. Do this 15 times with each leg.

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