To reach you at home and in the gym with an instructor. If knowledge about the minimal stretching you and stretching you want good, start with finding a good instructor. The instructor will teach you the main point, that it is almost impossible to understand, stretching himself. He will learn to feel the moments when you should stretch, despite the pain, and when to stop in order to preserve the integrity of the ligaments and mobility.
Never stretch it out without warming up of muscles. This madness can only afford professionals. Dry, unprepared ligaments and muscles can be easily injured. But the recovery will be long and weary waiting. Those who have been engaged, feels the reaction of the body.
Workout want the common as to other classes (fitness, dance, aerobics, tai-Bo). The duration should be 10-15 minutes. Do active movement - jump, run, do the arm swing from the shoulders, the elbows, make a "twist". Does not begin very sharply, gradually increasing the force and pace. You should feel like your muscles have warmed up.
Even if you find yourself a newcomer among those without problems the splits, continue to stretch. Looking at others, you will understand what should be sought, and stretching will go faster. And the sky's the limit.
During the stretch pass internal gaze on the part of the body which pull. Relax, give the body the right to move wherever it will go. Any tension (even mental) binds this movement. So relax everything, even the brain and the muscles of the face.
On the exhale, the body can move a few centimeters or millimeters. Don't squeeze out of the body impossible, just every time try to move at least a millimeter more. But if not, don't press on the body: he, too, can experience different States.
Study regularly. Only in this case your banner will be closer to the desired. However if you have a good stretch to restore it after the break is quite real.
After class with the instructor you will be able to perform stretching at home. To do this, pick a calm, "stretching" the music. Tune in to the stretch, dropping all thoughts. Let the body and the music lead you.
Now classes are stretching quite popular, as they are called stretching.