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Achieving the splits has many benefits including:

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Achieving the splits has many benefits including:

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1. Improved posture

2. Increased range of motion

3. Increased blood flow

4. Reduced stress

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Setting a goal to achieve the splits makes you more flexible for ballet or gymnastics!

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A few of the best stretches for achieving the splits are:

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A few of the best stretches for achieving the splits are:

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Lizard lunge

Reclining Hand-To-Big-Toe Pose

Pike stretch

Pyramid pose

Half split

Low lunge quad stretch

Butterfly pose

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Holding your stretch for less than 30 seconds could actually shorten your muscles!

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Lizard Lunge:

Go into a low lunge and reach your arms to the inside of your front foot so that your elbows up to your wrist are on the ground holding you up.

Hold for 5-7 breaths and switch to the other leg.

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Eating anti-inflammatory foods such as blueberries, turmeric, and watermelon help with flexibility!

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Reclining Hand-To-Big-Toe Pose:

Lie on your back and slowly reach your right knee towards the sky.

Hold it for 5-7 breaths and repeat with the other leg.

If it feels too intense, keep a slight bend in your knee to reduce the chances of injury.

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Make sure to ease in and out of intense stretches to reduce pain or injury. Include a warm-up routine before attempting intense exercises, such as jumping jacks or a short run in or around your house.

Most importantly, if you feel pain, TAKE A BREAK! Overstretching can lead to numerous injuries including strains, sprains, and even long-term effects on overall flexibility.

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Yoga blocks and yoga straps can be used to make stretching less intense and help you gain flexibility. Put yoga blocks under your heels to stabilize and stretch your feet and calves, between your hands to activate your shoulder and back muscles, and use them to hold you up when doing any stretch similar to an Extended Side Angle pose. (Below)

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Make it a goal to learn a new stretch every day to improve flexibility!

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Now you hold the key to achieving the splits! Remember to stretch as often as possible to avoid losing progress. Thanks for reading, and good luck with your splits!

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https://totalshape.com/training/best-stretches-for-splits/

https://youaligned.com/yoga/stretches-for-splits/

https://www.theyoganomads.com/18-helpful-stretches-for-splits/