Has it ever occurred to you, observing the flexibility of a highly trained gymnast or an elegant ballet dancer, to think that you will never be able to do the same? Or did you try to do the splits and ended up on the ground or with a pulled muscle? Don't worry, this incredible example of flexibility is within the reach of almost anyone, but you need to be very patient. By following a cautious program of stretches, you too will eventually be able to do the splits. Read on to find out how.
Steps
Part 1 of 2: Performing the Splits
Step 1. Put on stretch clothing
When you try your first splits, you will likely be focused on the possible injuries or problems you may encounter, so it's easy to forget that you could break your clothes in the attempt. Don't expose yourself to the risk of an embarrassing tear! Wear loose, stretchy clothing, such as those suggested:
- Sports shorts, tracksuits, skirts or tights.
- Loose shirts or tank tops.
- Tight-fitting stretch materials - dancewear, spandex or lycra.
- Martial arts clothes.
- Socks or leg warmers. You can also try it barefoot.
Step 2. Warm up
As with any other physical activity, warming up before a split can help you find focus, reduce discomfort, and prevent injuries. To warm up, you will need to get your heart rate up, you can do some light stretches. For the first part, do some light cardiovascular activity. 7-10 minutes of running, biking, or jumping rope should be enough - the time it takes to get your temperature and heart rate up.
Step 3. Stretch
Next, do some stretches - try to focus on the muscle groups most important for the split, such as the back of the thighs, hips, and if you're attempting the side split, groin. You won't have to repeat the entire stretching program you went through to improve flexibility, because these exercises only serve as a warm-up. In fact, when you are able to do it smoothly, the splits can become part of your stretching routine.
Step 4. Get in position
Once you warm up and do some stretching, get into a position that allows you to easily transition into splits. This position will differ depending on the type of splits you are attempting to perform. Read below for this distinction:
- For a front split, kneel with your back straight. Extend the leg of your choice in front of you. The front knee should be straight and the back knee bent, so that the shin of that leg is resting on the ground.
- For a side split, stand with your back straight, then assume a straight leg position. Spread your legs more than your shoulders.
- Take it easy. Take deep breaths. Think peaceful and relaxing thoughts. Try not to stretch any muscles in your body. Believe it or not, relaxation techniques have been proven to improve a person's flexibility, especially if they become an integral part of a stretching program.
Step 5. Start crouching
Once warmed up, relaxed and ready, slowly and gently lower yourself into the split position. Get down as far as possible without feeling pain or discomfort - if you feel too much discomfort, stop. Be prepared to hold yourself with your hands as you approach the floor - it is very difficult to support your entire body weight with your legs and keep them relaxed at the same time.
- If you are attempting a front split, slowly extend your back leg so that both legs are flat on the ground. You may have to rotate your hips slightly to do this. However, you should never rotate your lower back too much.
- If you are attempting a side split, let the legs spread sideways. You will likely need to lean forward and support the weight with your hands.
- Do not overdo it. Forcing a split can cause painful injuries that will limit your flexibility. Be content with gradual progress. If this means that, for example, in a day you can only get to 30 cm from the ground before you feel too much muscle tension, do not go further.
Step 6. Continue carefully towards the floor
When your legs have reached a 180 ° angle and your groin is on the ground, congratulations - you have completed a split! On the first try, you probably won't be able to complete it. It's normal. Don't try to push yourself past the point of maximum flexibility or "bounce" for better results. Instead, use the attempt to stretch and try again later.
Step 7. Maintain the position
When you have done a splits or have reached your flexibility limit, try to hold the position for about 30 seconds. Then, stand up, stretch and repeat as many times as you like (alternating legs if you attempt a front split). Try the splits only as long as you feel you can, and never fight the pain to do just one more.
Step 8. Be patient
Don't try never to overcome your limits. It takes a lot of time and patient training to do the splits. It can take months to increase flexibility. Since this is a gradual process over time, you may not notice any improvement with each attempt. Keep training! You will improve if you train every day.
Step 9. Once you have mastered the splits, try to go further
Believe it or not, getting your legs 180 degrees apart isn't the best you can achieve when it comes to splits. By continuing to do stretches, you can improve your flexibility to the point of bending your legs at an angle greater than 180 degrees. Since this is an extreme athletic gesture, you will need to be careful to prevent injuries. To improve your ability to go beyond the splits, start doing the splits with a pillow in front of you. Do the splits and put your heel on the pillow. You will only stretch slightly more than with a normal run. Maintain this position as you normally would.
As your flexibility improves, you may gradually add more pillows to increase the flexion angle. Don't risk it - never add a pillow unless you are completely comfortable with the current level of stretch
Part 2 of 2: Improve Flexibility
Step 1. Know the muscles you will need to stretch
Doing the splits may seem like a simple movement. In fact, it requires high levels of flexibility in many muscle groups. The most important of these are the muscles of the back of the thigh and i back muscles of the hips (also called "iliopsoas"). However, if you stretch all the muscles in your lower body you will get better flexibility and reduce the risk of injury, discomfort and pain. Plus, this comprehensive stretch program prepares you for both types of simple splits - side and front. In addition to your thigh and hip muscles, try adding stretches for these muscles to your training program:
- Lower back (lumbar region)
- Buttocks
- Groin (especially useful for side splits)
- Calves
- Quadriceps
- The stretches suggested in the following steps will involve many of these secondary muscles. If you wish, however, you can replace them with your favorite stretches.
Step 2. Do a back thigh stretch against a wall
This stretch will help the back of the thighs and lower back. Lie on the ground next to a wall. Position yourself so that the body is perpendicular to the wall. Lift your legs and lean them against the wall as high as you can reach. Reach towards your toes with your hands - stretch as far as possible, without feeling pain or straining too much. Hold the position for 30 seconds. Repeat 2-3 times.
Step 3. Do lunges
This stretch involves the hip muscles. Start as a normal lunge - step one foot forward and lower yourself to the ground by bending the front leg and sliding the back leg back until it touches the ground with the shin. When you have reached the floor, place your hands on your hips and gradually shift your weight forward, keeping your back straight. Continue until you begin to feel your upper thigh stretch, where it connects to your hip. Hold the position for 20-30 seconds, then return to the starting position and switch to the other leg. Repeat several times.
Step 4. Do a seated V-stretch
This exercise works the back of the thighs, the lower back, and if you can touch the toes, the calves. Sit on the ground and spread your legs to form a large "V". Raise your hands above your head. Gently and gradually bend your upper body as you reach towards one of the feet. Stop when you feel pain or discomfort, or when stretching becomes too difficult. Hold the position for 20-30 seconds, then return to the starting position and stretch towards the other leg.
You may not be able to touch your toes initially. It's not a problem. But when you do, you could grab your foot and gently pull it towards you to stretch your calves
Step 5. Do a butterfly stretch
This stretch mainly involves the groin and inner thigh. Sit on the ground with your back straight. Don't keep your back hunched - if necessary, you could sit against a wall. Bring your legs towards your body and push your feet together to form a rhombus with your legs. Bring your heels as close to your groin as possible, without pain. You could also push your knees to the ground with your hands to stretch more, but be careful, as you may strain your joints. Hold this stretch for about 20 seconds, then rest and repeat.
Step 6. Do a quadriceps stretch
This stretch works the large muscle group in the front of the thigh. You will need a pillow or two. Kneel with your back knee on a pillow. Lift your back foot, then, keeping your back straight, reach back and grab it with your opposite hand. Gently pull your leg towards your lower back. You should feel a stretch in the front of the thigh. Hold the position for about 20 seconds, then switch legs.
Alternatively, if you are afraid of putting too much strain on your knees, you could do a standing quadriceps stretch. Stand with your back straight, lift one leg towards your lower back, then reach back and pull it with your arm on the same side. You could hold onto a wall with the other hand to stay balanced
Step 7. Do a calf stretch
Lie down on your stomach. Stand up in a plank position - keep your back and legs aligned and support your upper body with your elbows and lower body with your toes. Place one foot on top of the other to balance on one foot. Gently push your body weight back until you feel your foot and calf stretch. Hold for about 20 seconds, then switch feet and repeat.
In addition to stretching your calves, you will also lightly train your abs from the plank position
Advice
- Don't give up and keep trying.
- Try this stretch: Put your foot against a wall and try to slide your butt towards it.
- Always do a stretch before trying a splits and keep your chest straight.
- Relax and don't force the splits.
- Once you have mastered the splits, to further train flexibility, try using weighted anklets (maybe 5 kilos) and hold the position for 20-30 seconds every day.
- If you can't get off that much, put your hands on the sides of your legs to support yourself.
- Make sure you keep stretching, or you will lose flexibility.
- Try leaning forward and looking at your knees. Your split will be straighter.
- Wear comfortable shoes or dance shoes or just socks. If you're not sure you can do a split, stick to something.
- Practice every day holding one leg at a time up for about a minute, then repeat with both legs.
- Sit on the ground and try to lift your leg above your head, then hold the position for 30 seconds. You will warm up your leg and back muscles.
Warnings
- Stretch often, but don't overdo it. If you don't do it regularly, your efforts will be in vain. Don't cross the line if you haven't exercised for a while or you'll risk getting hurt.
- If you keep hitting the pain point, you could tear a muscle or tendon and even break them, permanently damaging the cartilage in your joints.
- If you get injured, get help right away.
