of course but you need procces to do, just tips
First off you should NEVER stretch when you are cold. If you are cold, you are less flexible and you could hurt yourself. Try jogging or a hot bath before stretching to help you get all the way down into side splits. This may help you get all the way back down again. If not, stretch every day when you get up and go to bed. These stretches should be easier like the straddle, touching your toes, and lunges.
and there many way to spli you can check in internet
Yes you can but it will take persistance and patience. You need to stretch regularly and you will gradually get a little closer. The only way to make it faster is to stretch more often.
You should warm up first to make stretching more effective and reduce risk of injury. I recommend doing split and straddle jumps to hit warn up and dynamic streatching at once. Then do preliminary stretches such as knee down lunges and pigeon pose for front splits and frog and japana for box splits. When you do front splits try to sit upright so your weight helps push you down. You might need to put your hands on some blocks or something until you are very close. In all your stretches inhale and tense, then exhale and relax to push a little further. Hold your stretches at leat 20 secs and don't bounce. Once you get very close the stretch becomes less effective as most of your leg is resting on the floor so there is less leverage. At that point raising one or both feet on a rolled up towel can help.
Go for a jog then lay on your back and get someone to spread you legs apart(no homo) stop when it hurts to bad. Or you could slowly are careful practice kicking or more landing your foot on a bag and get higher with both legs.
I cannot now nor have I ever been able to do a split. I'm an adult female, is it too late to teach myself?
