Sit and face a wall and every day push yourself closer until you're chest is touching the wall. Use the wall to place your hands to keep your back straight as well.
You could try pnf stretching. Basically you engage your muscles in the opposite direction to the stretch for a 3 count, then relax into to stretch.
Work on your flexibility first and improve it gradually. There is no need to tear a ligament during a stretch just to achieve an arbitrary position that hurts your body more than it helps. Start with as far as you can go.
Make sure you warm up before stretching. Lots of hamstring and hip flexor stretches. My favourite is a deep lunge with your back knee/shin on the ground (I think it's also called a runner's lunge?). That stretches the hip flexors, especially if you keep your torso upright and push your hips down. Raising your arms above you deepens the stretch and can also stretch your abs. Then just bring your hips back so you're kneeling on the back knee and your front leg is straight. That will stretch your hamstring on the front leg. Repeat on the other side!
many people look into tightness of adductors as the reason a split can not be achieved. In actual fact, the glutes should be the emphasis as string glutes provide the support as the body gets lower in achieving a split
- Are there neck and upper back stretches you like to do first thing in the morning?
- What kind of stretches do you tend to do the most?
- Can I have ideas for stretch for my hips?
- What stretches are best to increase flexibility in the legs? (Goal is to touch floor without bending knees)
- What are some good stretch poses?
- What is the best way to stretch your hamstring?
- Why is stretching important?
- How do you sustain the stretch habit?
- Which is good back stretch exercise?
- What’s your favourite stretching move? Favourite time to stretch?