Coaches, parents and athletes often ask me, “What is the best way to learn or improve upon doing the splits?” Gymnasts, cheerleaders and dancers are often the population that is interested, but lately this has become a great topic for baseball players, hurdlers and hockey players. Below are three great stretches to assist in gaining flexibility to improve your splits with some good reminders on how to stay safe while stretching.
Repeat the above three steps on each leg two to three times. Then slide into your splits and hold 20-30 seconds and repeat 2-3 times on each side.
Many reasons exist as to why these three avoidances are important. The main reason is to prevent injury. Any of the strategies above may cause an athlete to brace, meaning the muscles guard against moving further. The muscles will refuse to move further because they are trying to protect the joints. Pushing too fast, far and hard when the muscles are not ready leads to injury. Stretch only until you feel a good stretch, not pain.
In the instance you are injured and do need to regain your splits, you may wish to use the “pillow technique.” Stack pillows on top of each other and do the splits over the pillows. Only allow yourself to go as low as possible without pain. Once this pillow height becomes easy and painless, remove a pillow. Repeat this over the course of a few weeks until you can safely and painlessly perform your splits again.
If you have a current injury, however, be sure to talk with your physician or physical therapist. Athletico has many clinicians that specialize in gymnastics, cheer, dance, baseball, hockey, etc. Find a therapist who meets your specific needs and can help you rehab safely back to your desired sport.
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Watch the video below to safely learn the splits.
15 Comments
Jesse Cromwell
Good for all people, not just athletes, especially older people. Yoga, Pilates and massage are also good.
Michael Lopez
Hi, I got in an argument today with a teacher as I often do while playing the devils advocate on things. We landed on the topic of hypermobility in joints. In massage school, we are learning that in the case of the coxal joint, there should be about 45 degrees of abduction and at this point (as shown to me on the class skeleton) the femur begins to rub up against the acetabular labrum. My argument then was that if done progressively and cautiously, in time the hyaline cartilage around the bones rubbing together might gain some resilience and be able to withstand the friction. He then proceeded to mention the avascular nature of the hyaline cartilage which in his understanding renders the tissue incapable of adaptation. Aside from just potential hyaline cartilage damage and a concurrent bone on bone situation (osteoarthritis?) he stated ligament damage as another potential effect as again they are avascular and in his mind have little ability to adapt. Would you please shed some light on this issue for me?
Annabelle
My child wants to know how to learn how to do the split
Athletico
Hi Annabelle – this blog provides some tips that can help improve flexibility for the splits. For more information from our experts, please schedule an appointment at an Athletico clinic near you. https://www.athletico.com/search-locations/
Katelyn
Stretching safely and often is very important if you want to learn how to do the splits.
aubrey
I want to learn to do the splits, i am young, middle school, and i want to practice more and more, ive been doing these stretches for about 2-3 days for about 1-2 hours at a time, i used to only be able to go so far down, not very far, now i can go all the way down. this meathod really worked.
aubrey
this meathod really works,its great!!!
makayiah long
I’m going to really try this method because I’ve been trying to learn the splits for a long time and it would hurt so bad and my dance teacher would try to force it, but this looks like a good method that I would love to try thank you.
winnie
this stretches are awesome, i am almost down
thanks a lot
savannah Bowen
i’ve done these 3 times a day and no improvment at all . I am very disapointed at your program !!!
Athletico
Hi Savannah – Increasing flexibility can often take some time. Depending on the level of tightness, an individual may be experiencing in his/her muscles, time frame may vary. Increasing flexibility may be done over several weeks or months. Stretch your muscles so you feel a gentle pull, not pain. You may stretch every day, however it may feel better to stretch 3-4 times per week to allow your muscles time to rest. If obtaining your goal is still difficult we recommend scheduling a free assessment with one of our physical therapists or athletic trainers so that we can better discuss what your individual needs may be. Each individual’s body is unique, with a large variety of factors that play into what may be needed to improve flexibility.
Joshua Hannah
Hey i’m a 15 year old boy and i’m trying to learn how to do the splits without hurting my muscles. Does anyone know what I should do?
Jane
I did not get the splits today because it was really hard
Bernice
Bernice ❤️
My daughter wants to learn how to do the splits
Camaline
Thank you I am on my school gymnastics team I lost my splits due to an accidental injury I’ve been looking for ways to regain my splits painlessly I will try this because people said it works for them I want to see if it will work for me if it does I will be very thankful to for helping if it doesn’t o well at least I tried plus their are other ways