When was the last time you did the splits? If the answer is ‘never’, don’t worry, you’re definitely not alone. The splits are an impressive show of flexibility and one of the best stretches you can do to alleviate tightness in your hips and legs.
Before you attempt to do the splits, check out these training tips and step-by-step instructions from the experts at Good Stretch.
Here are a few basic stretches you can implement into your routine to see rapid improvement towards nailing your first splits. Do this stretch routine daily (or at least three-to-four times per week), to start seeing progress. Remember, patience is key and you’ll eventually get there!
Prior trying to do a split you need to work on the key muscles involved. With practice and continuous use of these stretches, your hamstrings will become more flexible and better prepared to do the splits.
1. Seated Forward Fold | 60 sec
2. Kneeling Hamstring Stretch | 30 sec per side
3. Deep Runner’s Lunge | 30 sec per side
4. Lunging Quad Stretch | 30 sec per side
5. Block Supported Splits | 30 sec per side
6. The Splits
Patience is Key
Keep in mind that doing the splits will likely take many practice sessions. If you aren’t able to achieve it on your first attempt, be patient, schedule this practice into your weekly routine, and keep at it. Practicing regularly is your best bet.
How Long Will it Take?
The rate of progress is different for everyone. If you’re relatively close to getting the splits already, then you may be able to achieve it in just two-to-four weeks. At any rate, it will take you at least a couple of months before you can comfortably do the splits. Your muscles need time to stretch, recover, and slowly adapt to the new demands. Don’t rush the process. When training or flexibility, patience is your biggest asset.
Good Stretch is a global online stretching studio, streaming daily live classes led by co-founder and lead coach Ana Moore.
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