Been a while since I’ve stretched and it feels good to be back at it. If you’re looking to get into your splits, here are some things I do in my personal routine that you can try:
1. I turn on the heater to warm up my muscles. Cold muscles don’t like to stretch.
2. I wear socks on top of my @popflexactive vegan suede mat for easy sliding. The less friction, the easier it is to make tiny sliding movements.
3. I start out with a very short, very light cardio routine like 10 squats and 10 lunges ea side to warm up my muscles.
4. Then I do a very short, light Pilates routine targeting my legs to make sure blood flow is happening in those areas. Also stretching is as much about flexible muscles as it is about strong muscle (to hold the pose), so you NEED to do this!
Single legged hamstring extensions x 10 ea
Butt pulses x 20 ea
Booty band bridge press outs x 15
5. Massage your legs. I specially use my @Therabody Theragun mini to massage my hamstrings and hips, which are my tightest areas. This bring more blood flow into the area and also helps loosen up my muscles.
6. Now my splits stretching routine
Pike x 1 min
Butterfly x 1 min
Hamstring stretch x 1 min ea leg
Deep lunge x 1 min ea leg
Half splits with booty shake x 1 min ea leg
Now you can get into your splits! And once you feel like you have that, do your…
7. Oversplits! I use blocks to add height!
There ya go! Remember, go slow and take your time. Depending on your flexibility, this could take weeks, months, or even years. Do not push yourself too hard! You do not want to get an injury – and that usually happens when you’re trying to rush and get results. Your body needs time.
GOOD LUCK!
♥️ Cassey
40 comments
Can you tell on what we can order your products and is it available in India
Can you make a tut on how to do a middle Split? 💗
Can I get a yoga mat for free
this weird but are you able to make a sports bra for teens if so pls dooo
Sadly for some Indians they are way too cost 😭 But your products are literally awesome…
Can you do workout dress for muslim womens
Hello 👋 💗 , can you make a hijabi or muslim workout outfit , or a hijab ?
What is your shops name
Alright, hear me out, a swimsuit, with Long arms that Goes over wrists? So many People struggle with being in Secure about wrists/arms, and Some people have sc@rs on them
Can u return the skirt i bought firm ur website?
Okay besides the point, that massager can be used for a lot more things
Listennnnn, ✨perfect bicycle shorts✨
I’ve been doing dance/ballet for 10 years and last year I finally got my split then my friend got jellous and told me I wasn’t even close so I gave up but now I’m trying again and not letting anyone get in my way
Have you ever thought about making a tulip hem tennis dress (super flattering on plus size bodies) with a cap sleeve? I would love this in a performance dress
I would be careful. It looks like you aren’t squaring your hips, but twisting them instead. Technically yes it is still a split but it can lead to back problems, so just make sure your hips are squared. 🙂
Can you restock the pirouette tiered skirt I bought it but I need to return it to get a bigger size but there all gone so can you please restock?
Can you make activewear for people with short torsos?
It will be really cool because your work is amazing
Can anyone do splits?! Even non-athletic people?!
wow😍😍😍😍👌👌👌👌👌👌so flexible❤️🔥
Can you pls make a beach bag. i’ve been looking all over for the perfect beach bag and some are too small ,scratchy ,don’t look good ,or are too flimsy to put anything in it. please can you try to make a beach bag . Pls
Can you make a v neck Sweatshirt
Wut is your sodiac
I love you so much and I just brought your yoga mat for my mum she says it’s the one of the best gifts ever xx
I have been dancing for 2-3 years and now, I'm finally my index away from the ground!
I'm sorry this isn't on topic but do you think you could make I hood. warm-up zip up jacket with a hood. I think it would be so cute and I need one
can you bring back the Cora backpack
I can’t do this before a dance competition 😂😂😂😂
How long should this take? Is muscle memory a thing as I could do the splits 10 years ago.
I want your massager so badly
It’s called super splits
This is amazing!
Just become a ballerina
Also square your hips in each stretch !! It’s helped me soooo much when I square my hips
Are you a lefty!?!?
I’ve never done an actual split… does this hurt? My hip muscles are so tight that even squatting is a struggle😭
How do you do your exercise in ur periods
I guess I skip the heater given that it’s summer here atm ❤but will try the other steps
As a ballet dancer, I can confirm that this is a great routine for getting or maintaining your splits! I would add though: always be sure that you have square hips in a split! That means that your back knee is facing down and front knee is facing up and that if you were to lift your back heel, it would go straight up and not to the side. If your hips aren’t square, you could injure yourself and will likely be stretching in the wrong areas.
I had a really bad muscle pull when i was young bc of doing splits without warm up. It still hurts when i go for splits. Could u please give me a solution to heal it