My hamstrings and glutes are so sore that I can't walk. I have a few questions. The first time my trainer got me do it, I could barely stand the pain penetrating my nerve. But the more I do it, the better. Lol I remember the first time I did legs after only a 2 month break. Calves literally cramped for a whole week. I stretched tonight for the first time since that happened and i can no longer do alot of the regular everyday stretches i was doing. My right split is closer now and i feel like i could go further in my left split even with the minor injury but i don't wanna risk hurting it more. Back of left leg is tense from split. (still trying!).
Do leg stretches. Leg stretches are important for improving flexibility in your legs. By doing so, you'll help to prevent leg injuries while doing splits. There are simple ways you can stretch your legs before you attempt a split.
- You will need to lay down faceup on a yoga mat or another comfortable surface. Keep your legs straight. Now slowly lift your right leg into the air keeping it as straight as possible. Bring your fingers towards your toes and hold the position for at least 30 seconds. Slowly lower your leg back to the ground.[2]
- Do this with your left leg as well. You should feel the stretch in your quads.
- Stretch both legs simultaneously. You will need to use stairs or another slightly elevated surface. This stretch requires a slightly elevated, sturdy surface. The bottom step of your stairs could work well.
- Start in a standing position facing the stairs. Place your right leg on the stair or other elevated surface. Make sure to keep your legs straight as you lean forward with both hands to place them on either side of your foot. Make sure your left foot is straight and firmly planted on the ground.[3]
- Hold the stretch for 30 seconds and then repeat on the other side.