How do I work toward doing an extention with both left and right legs? and splits left and right.?

I could do it at one point but I cant anymore does anyone have any tips. And also splits ??


Thankss :)How do I work toward doing an extention with both left and right legs? and splits left and right.?
A straddle is the best stretch for splits in second. Sit up with your feet straight in front of you. Now, push your legs as far out to the side as you can. Then, stretch over to your right and try to touch your ear to your knee. Make sure to keep both your butt cheeks firmly on the ground (or else you won't get the full benefit on the stretch). Go to your left and do the same thing. Now, go forward and try to touch your belly button to the ground. Try to keep your legs turned out.





After you do this, use your hands to push yourself up and over the splits so your legs are behind you and your chest is on the floor. Go against a wall and do this. While pushing your legs against the wall, try to get your legs as close to the splits as possible.





Sit with your feet straight in front of you. Fold in half and try to touch your nose to your knee. Do this with pointed and flexed feet.





Do the butterfly to increase turnout. Try to get your legs as close to the ground and possible and try to touch your head to your legs while keeping your back flat, not curved.





A forward split stretch is good for extensions in first and split leaps. Just try to get all the way down in the split, then bend down and try to get your nose to touch your leg, then go inside your front leg and try to get your belly button to touch the floor. If you can do that, then you pretty much have a perfect front extension. Do this on both sides.





Also, a resistance stretch is great. First, lay down. Keep one leg straight. Bring the other up and grab with both hands. Try to get the leg you are grabbing as close to your face as possible WITHOUT bending your leg on the ground (keep it fully on the ground) and keep your back and butt firmly on the ground.





If you want, do the resistance stretch, only have a friend push down your leg rather than you grab it.





Hold each stretch for 30 seconds. Do these all as often as possible, preferably everyday. Just don't push too hard as time spent healing from an injury is time you are losing flexibility. Use it or lose it!





Good luck! Hope I helped!How do I work toward doing an extention with both left and right legs? and splits left and right.?
i would say keep trying to do it and streach those muscle