Tuesday, February 10, 2015

Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Are you ready to work on your flexibility for splits? You've come to the right place! My stretching video is below. 

One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain. 

Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise. 

I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don't want to static stretch cold muscles. 

Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it's okay to participate in these stretches. 

Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook! 

I hope you're enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won't do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength. 


PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 
Just Starting Out. Notice Upper Body Position in relation to Hips. 

Able to Lift the Chest over the Hips a bit more. 

Getting Better

Almost There

Dynamic Leg Swings

1. Forward Fold
2. Runner's Lunge (right)
3. Nose to Knee (right)
4. Runner's Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee


Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch


Center Split


  1. Hi Melissa!

    I've been doing your workouts consistently for the last couple years along with running and swimming whenever I can find a pool! I just recently found out I'm expecting my first baby and I plan to continue working out throughout my pregnancy. Have you had any feedback with your workouts pre-&post-natal? I will obviously listen to my body even more so than I do now but just wondering what your thoughts might be!

    Thanks in advance and thanks for your continued motivation!


  2. And I may have just accidentally posted that on two separate workouts--sorry!

  3. Hiyo! YouTube recommended your video on stretching and now I'm a subscriber! xD

    I'm really liking you're videos! Hopefully you keep on growing. I'd like to see them coming x)

  4. How often do you do this Melissa?

  5. Did this last evening. I think the splits practice moves are excellent!!!