Q&A for How to Stretch for the Splits

Yes, always! You're going to be so much more effective in changing flexibility if your body's warm. So you really have to make sure you warm up before practicing the splits. Try doing lunges to warm up and stretch your hip flexor and hip hinges to warm up the hamstring area.

One thing that can be very helpful is to work with chairs on your sides. Practice the splits on a surface where you can slide one foot forward and one foot back. Then, position the chairs in a way that you can use them to support your elbows in case the exercise becomes too intense. This way, you will deepen your splits while also lessening the risk of injury.

Unfortunately, some people may be unable to do the splits, although most people can increase their flexibility with practice. Everyone’s body has different limitations. If you’re not sure whether you can do the splits safely, talk to your doctor, a physical therapist, or an experienced personal trainer. They can help you develop realistic goals and expectations.

If you’re not already super flexible, this isn’t really a realistic goal. Don’t try to force it to happen too fast, since you could hurt yourself and slow down your progress. You’ll probably need to gradually build your strength and flexibility over several weeks or even a few months.

If you’re careful and work your way up to it gradually, doing the splits can be a great way to build strength and flexibility in your legs and hips. However, if you push yourself too far, too fast, you could injure yourself. Be careful and work with an experienced trainer or physical therapist so you don’t get hurt.

Of course! Kids are generally more flexible than adults and might even find this easier to do. Make sure that the kid stretches properly and builds his or her way up into the split instead of attempting a complete split right off the bat.

Yes, but don't expect to be able to do them right away. You need to stretch first. Eventually, after lots of practice, you may be able to do a complete split. Do not push yourself into a complete split right away, or you could seriously injure yourself.

Yes! It may take longer, but no matter how flexible you are, you can usually improve your flexibility over time and one day you'll be able to do the splits. Keep trying. If there is a problem, discuss it with your coach or physiotherapist.

Start by having a warm shower first, to loosen up up your muscles. Keep trying to do the stretches daily and then the splits but recognize that it may take many months before you able to do the splits. Easy does it and you will get there with practice.

Yes. Try to gently push yourself to do all of them as best you can. As you practice, your body will become more flexible so you should be able to add skipped steps back into your stretching routine.

Start off slow if you are just beginning. Take about 15 minutes each day just to stretch out. If you want, you can increase the amount of time as you practice.

This really depends on the person, their age, their flexibility and how much they push themselves. Some people will be able to do it immediately, others will take a lot longer. On average, it would be somewhere between a week or month for a confident, flexible gymnast to 3 to 18 months for a person not actively doing gym work.

Some of these stretches work for the box splits, but not all of them.

You're never too old to stretch. Even if you don't make it into full splits you'll definitely improve your flexibility! If you have any concerns, speak to your doctor before starting an exercise program.

Yes! Wiki how taught me how to do splits and I can still do it till now. If you can't touch your toes, then stop at the feeling that it doesn't hurt and push yourself a little.

I suppose it depends how close to the splits you are already, but if 5 minutes a day is all you're willing to commit, I wouldn't count on it.

For some, it can take weeks, others may take many months. It depends on how far you already have it. If you are starting out, it might take a year, it depends a lot on how willing you are to stretch everyday. Stretching more gets you down quicker!

There's only a few precautions you need to take, a professional doesn't need to be there (unless you have a medical problem and you require assistance). Make sure you do it on a soft surface if you're not used to it, don't stretch to the point that it's painful, do not contort your knees, and go slowly.

Stretch in the morning and evening to increase your flexibility. Each day, try to go a little farther and hold your split for a little longer.

Just try to go as far as you can, and if you cannot do the next step, just do the previous one until you can advance without hurting yourself.

You can try to do them every day, or as many days as you're able to without pushing yourself too hard.

Try stretching morning and evening, and holding your position for longer. Keep at it, within a couple of weeks, you should see tangible results.

No. In fact, it will probably make you a better runner that's less vulnerable to injuries (since your muscles will be more flexible).

No. Start at your own level and slowly work up to doing them as shown.

Yes. Watch some stretching routines and tutorials on splits (you can find plenty online). And make sure you stretch daily, or you won't improve all that much.

No, but it would be very very tiring, and you would absolutely ache the next day and be so stiff you wouldn't want to do any stretching for a week.

Just keep going! What you are doing is working so amp up your efforts. Try holding the stretches and your splits and straddle just a little bit longer each time you do them. Before you know it, you'll be straddling and splitting in no time.

It is very normal to have a lot of pain when you first start, but keep stretching for at least 15 minutes per day. As you gain more flexibility, it will hurt less when you do them. Keep at it, and you will master them!

Try it and see. Most people need some practice even if they are naturally flexible.

It is fine if you want to stretch every day and will help you get to your goals faster, but it is not required.