Getting into a straddle position, also known as the center splits, is not an easy task for most people. Every person's body and level of flexibility is different, but you will probably need dedication and a diligent effort to make it happen. It is important to be active in your daily life, and to regularly stretch the important areas that help you get into the straddle. Your hips, glutes and thighs are a good place to start to deepen your straddles on a daily basis.
Standing Straddle Stretch
Stand with your legs spread apart and your toes pointing forward. Your legs should be spread in a wide stance, but you should not feel any pain, only slight discomfort from stretching more than usual. Turn your torso so you are in line with your right leg, and slowly bend down toward the floor from your waist. Grab your calf to help pull yourself down even farther, and hold for 15 to 30 seconds, depending on your experience and comfort level. Repeat with the left side. Repeat with your torso facing forward, but place your hands on the ground instead of on your calves.
Sitting Straddle Stretch
Sit on the floor with your legs spread apart as wide as possible without causing yourself pain. Your toes should be pointed and your back straight. Lean forward toward the floor with your arms extended, dropping your head and neck slightly. Keep your body relaxed as much as possible. Hold the stretch for 15 to 30 seconds, increasing the amount of time as you practice regularly. You should feel the stretch in your hips and thighs.
Sit on the floor with your back straight and your legs bent into a butterfly position in front of your body. The soles of your feet should be touching one another with your knees splayed out. Use your arms and hands to gently press your knees down toward the ground. Hold the stretch for 15 to 30 seconds. You will feel some discomfort as your hips, thighs and buttocks stretch. Discontinue the stretch if you feel any real pain, as pain will not help you get better at straddles.
Side and Middle Splits
One of the best ways to stretch your hips for straddles is to practice your splits exercises. Sit down with both legs stretched out in front of your body with your feet flexed. Slowly move one leg so it's stretched backward with the toe pointed and your knee facing the ground. Both legs should be in line with your torso. Once you can comfortably do this stretch, known as the side splits, you can move your body into a middle splits. Simply shift from the side splits to the middle splits by facing your torso toward the center of your legs.