How to do splits?

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    Jul 31, 2012 1:54 AM GMT
    I am very inflexible. I want to be able to do splits. What strecthes should I be doing to get to that point? Side and front splits
  • monet

    Posts: 1093

    Jul 31, 2012 4:04 AM GMT
    Stretch for ten minutes, three times a day, for 20 years.
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    Jul 31, 2012 4:35 AM GMT
    Break your legs.
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    Jul 31, 2012 4:37 AM GMT
    Very painfully
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    Jul 31, 2012 11:15 AM GMT
    You guys are harsh.... i was hoping for a few tips myself....aaahhh
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    Jul 31, 2012 11:19 AM GMT
    Yoga would be a first good step. There's two keys: sitting in the stretch for at least 3 minutes (whichever stretch you do), and reaching your pain threshold and going a few centimeters past it each time. Look up splits stretches on youtube.

    A really effective one is your butt against the wall, legs on each side of the wall, and letting gravity pull them down.

    Always starts with a butterfly, and stretching each leg separately, then end with full splits.

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    Jul 31, 2012 7:17 PM GMT
    IzzyMuscle saidA really effective one is your butt against the wall, legs on each side of the wall, and letting gravity pull them down.

    I thought I'd invented this practice myself. I'd watched a vid of a Soviet method that promised full splits within six months but it was way too hardcore for me - it involved putting towels under your heels on a wood floor and dropping progressively lower. I didn't even want to think about what would happen if I slipped so I came up with lying flat on my back, butt and legs up on a wall, dropping them first with gravity, then even further one at a time with a yoga strap, and now I do it in a hallway so I can press my hands against the wall behind my head, forcing myself gently into a lower split. Less than 6 inches to go!
  • Jasonblue

    Posts: 287

    Jul 31, 2012 7:18 PM GMT
    Takes a few months of stretching your leg muscles out, going down as far as you can. Eventually you'll find you can go down further and further, until you're all the way onto the floor.
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    Jul 31, 2012 7:23 PM GMT
    robbee333 saidYou guys are harsh.... i was hoping for a few tips myself....aaahhh

    haha right!?
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    Jul 31, 2012 7:25 PM GMT
    I've written on this several times so I just copied and pasted what I said from another thread icon_biggrin.gif:

    There's one of two ways to help with flexibility
    Choice A: The easy but long way; stand up with your legs apart and keep pushing yourself down as far as you can go. DON'T GO BEYOND YOUR LIMIT....you can tear your hamstrings. You won't reach the floor in one night but you should notice progress within a week. You should do this for about 30 minutes for a month. You'll notice a big difference

    Choice B: The hard but quick way *the way I got mine as a kid*; Warm up by doing some running. Then when your legs are warmed up, sit with your back against a wall and have someone push your legs until they both touch the wall and have someone sit on your back for about 40 minutes. You will cry from excruciating pain so make sure you have a box of Kleenex near by. You should notice a difference very quickly.

    I'd recommend choice A
  • kencarson

    Posts: 224

    Jul 31, 2012 7:31 PM GMT
    I grew up flexible, and in dance classes my whole life. I would say yoga, ballet, and jazz classes are your best bet. Start with beginner adult classes and work your way up.

    Speaking of which, I need to stretch today...
  • stef_30

    Posts: 36

    Sep 23, 2012 7:14 AM GMT
    It's always easy with time. You can stretch every day during 6 month. You make warm up during 30 min and stretch 15 min. At the begining you measuring the high between floor and hip. Every week you measuring to see the progress.
    Don't stretch too much with pain. A lot of patience is the good way to close splits.
    Good Luck
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    Sep 23, 2012 7:16 AM GMT
    Ballistic stretching, the kind they tell you that you aren't supposed to do, is effective at increasing flexibility. It's basically brief yet intense stretching (bouncing). Be careful and make sure you are warmed up...NEVER do ballistic stretching cold. Only do it after a workout after you have gone far as you can normally.
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    Sep 23, 2012 7:17 AM GMT
    You practice till you get to that point. I practiced for years when I was a teen, achieved it, then never practiced again and lost it.
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    Sep 23, 2012 7:39 AM GMT
    IzzyMuscleA really effective one is your butt against the wall, legs on each side of the wall, and letting gravity pull them down.

    When I worked at a karate studio I did this plus used a leg stretch machine.
    I never got to a full split but I got real damn close in 4 months.

  • AlexGuess

    Posts: 364

    Sep 23, 2012 7:49 AM GMT
    You can first try doing a half split
    398181_353718571329875_100000752049637_8

    Also pull your foot from the leg that is extended and try to reach your butt with it.

    You can also try to extend your front leg and bend the one on the back, the opposite as the photo.
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    Sep 23, 2012 2:20 PM GMT
    You will need a leg splitter/spreader, which any good martial arts supplier carries (you can also order this online). I used one when I was learning martial arts, and it allowed me to do full leg splits. Another method, which is as effective but a bit more dangerous, is standing on two chairs that are as wide apart as you can handle, and then gradually increasing the distance between them as you become more and more flexible. Good luck.
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    Sep 25, 2012 5:34 AM GMT
    DOMINUS saidYou will need a leg splitter/spreader, which any good martial arts supplier carries (you can also order this online). I used one when I was learning martial arts, and it allowed me to do full leg splits. Another method, which is as effective but a bit more dangerous, is standing on two chairs that are as wide apart as you can handle, and then gradually increasing the distance between them as you become more and more flexible. Good luck.

    Leg splitter:
    mw5ieu.jpg
    Adductor machine:
    fth3yv.jpg
    Is there any benefit to using a leg splitter versus an adductor machine, aside from having more control with the former?

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    Sep 25, 2012 5:43 AM GMT
    Youngin06 said How to do splits?
    After two months of extensive research, I have concluded that the BEST way to do splits is to start by buying bananas.
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    Sep 25, 2012 5:50 AM GMT
    You could do it like a virgin, or a total slut...
  • stef_30

    Posts: 36

    Nov 16, 2012 5:59 PM GMT
    im not virgin ;-)))
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    Nov 16, 2012 6:06 PM GMT
    Answer: isometric stretching..... SQUEEZE and tighten your muscles, then relax into the stretch.
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    Aug 08, 2013 7:53 AM GMT
    BlackCat90 saidI've written on this several times so I just copied and pasted what I said from another thread icon_biggrin.gif:

    There's one of two ways to help with flexibility
    Choice A: The easy but long way; stand up with your legs apart and keep pushing yourself down as far as you can go. DON'T GO BEYOND YOUR LIMIT....you can tear your hamstrings. You won't reach the floor in one night but you should notice progress within a week. You should do this for about 30 minutes for a month. You'll notice a big difference

    Choice B: The hard but quick way *the way I got mine as a kid*; Warm up by doing some running. Then when your legs are warmed up, sit with your back against a wall and have someone push your legs until they both touch the wall and have someone sit on your back for about 40 minutes. You will cry from excruciating pain so make sure you have a box of Kleenex near by. You should notice a difference very quickly.

    I'd recommend choice A


    Never ever try Choice B, dummest thing you can ever do, especially if you are older.
    I have been involved in martial arts for the longest time ever and have always been able to do the splits. What I have seen that helps people become better at the splits is really just do a quick warm up before trying to stretch just to get your joints loose, and once you feel like you are warm enough just slowly drop into the splits using your hands as a support, or lay down on the floor, put ur legs against a wall and let gravity spread those legs of urs haha. Practice is key. Good luck
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    Aug 11, 2013 8:34 AM GMT
    Wait. What?
  • Drift

    Posts: 217

    Aug 11, 2013 9:54 AM GMT
    Don't try so hard. Really. Take the time to explore your body, and learn to listen to what it is asking for.
    Work with your body if you're going to stretch, and give it time to open, rather than trying to pry it apart. The nervous system is fighting you for a reason. Give your muscles contextual opportunities to learn about lengthening.

    How could it benefit your whole body to allow greater range of motion in these areas of the body? What tasks would you ask of it? Why do you lengthen more easily performing some types of tasks than others? How does the quality of your attention and awareness change your ability to move?