For leg flexibility, there are many important stretches. (*AFTER WARMING UP*)
1. Lying down on your back, bring one leg up and hold it with your hands. Slowly, bring the leg as close as you can to your nose, keeping the knee facing you and your hips square. (Repeat for both legs)
2. Do the same when lying on one side. If lying on left side, bring right leg up and try and bring leg as close to your shoulder as possible. (then repeat for the other side as well)
3. For back flexibility, warm up your back by doing the “pushing the peanut”. Start on your knees, with hands on floor in front of you, and “push” a “peanut” until you are in an arched position on your stomach with your legs and hips flat on the floor. Repeat 3-5 times or as necessary and arch back and bend legs to try and touch feet to head.
4. On stomach, do circular motions with your torso with hands in ground to support you. You should be passing through the arching position as you do this exercise. Try clockwise circle, then counterclockwise. Repeat at least 3 times each side.
5. Do a chest stand, trying to reach feet to the floor in front of you(extremely important to be warmed up at this point). Try and stay for a few seconds at a time, if possible. When this becomes too easy, try and reach your feet out as far as you can, slowly straightening them. It is important to stretch out your back the opposite way after (rolling back and forth on back, with legs tucked in)
I hope this gives you a good starting point! (:
For oversplits, i can go all the way down in a surface thats mid thigh height, and knee height for my other leg
Have any questions about rhythmic gymnastics, stretching, or anything else? FEEL FREE TO ASK! (: