Side split stretches for beginners: Posture and relaxation are paramount while stretching. This is a PASSIVE exercise and does not require force.
3-4 sets of 1-2 minutes per stretch are optimal.
*Remember, we are working towards an INCREASE in permanent flexibility.
Side Split Stretches Benefits: Slow, meditative breathing through the diaphragm and patience will allow you to benefit the most from your stretch routine.
How to do a side split in one day: Utilize a bench or object to support yourself.
Hands on the bench first. Spread your legs outward and bend forward until you feel a stretch inside the upper legs. If ankles hurt, then turn the toes slightly outward. Feel free to place your forearms on the bench in front of you in order to relax, but not at the expense of posture and proper spinal alignment.