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Splits Stretching Exercise 11

This is a more advanced over split exercise. It can not be done by an ordinary contortionist who is not capable of dislocation because the hip socket must almost come out of joint to get the movement required. A small number are able to hip dislocate and with dislocation they are then able to do this exercise with ease. Doing the split exercises over and over again here will help you getting there and then your dislocating hips will allow you to do this.

You start by doing the front split with the heel up on a chair or similar and lower into the front split sitting on the floor with the leg raised and the rear leg flat behind you. In this position the hip is on its way out.

Then, keeping the raised foot vertical, and still sitting firmly on the floor, very slowly turn the body through 90 degrees so that the leg up is now to the side. The hip socket will move out a bit more to not quite complete dislocation. The new position will be a very over split to the side. Repeat 15 times with each leg. If you feel you can do a deeper over split change chairs, couch or put something under to get the legs up higher.

Remember that the big thing is to stay relaxed. If a dislocation occurs do not tense up either if you feel comfortable continue the stretch or simply return the joint to natural state. 

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