Q&A for How to Do Forward Splits

The key to doing front splits is practicing on both sides. Go as low into the split position on you right and left sides and hold the position for 30 seconds to a minute, then switch sides. If you feel comfortable going further and pushing yourself a bit, you can do that, too. You might even ask a friend to push gently on your shoulders to force you to go down just a bit more. Practice daily to get the most out of the exercise.

Keep working on both. You don't even have to be THAT committed to the leg you don't want flexible. Keep at it, as someone who's not naturally flexible but can now do the splits both ways with ease, I can honestly say it is very satisfying to nail both sides. Also, you'll feel lopsided if you have one super flexible leg, and one stiff one.

Yes. It just means your body is doing something new. After you keep practicing, it should go away.

I had trouble with this too, and my coach told me that the muscles under my knees where tight. She told me to put both of my legs on an elevated surface and to do a pike stretch focusing on keeping my legs super straight.

Sometimes it's normal to have a little gap. At this point, you don't really need stretches. If you have like a one inch gap or less, push yourself slowly to the ground, and you'll get the full split. Do the split at least 10 more times and maybe 30 minutes later, check if you can still do it. Just keep practicing them and it'll become more natural.

The only way you will injure yourself is if you do not stretch properly first. Even then, the worst you could do is a muscle pull/tear.

You can rip a muscle if you push yourself too hard. When you feel pain, that's your body telling you to stop.

Yes. Older people may find it more difficult to work up to the level of flexibility needed to do a forward split. It may take more practice to achieve the full motion at an older age. However, doing a forward split should still be achievable regardless of age.

It depends on your level of flexibility and how much you practice your stretching. If you are a flat-out beginner, you will most likely not get them quite that quickly.

First of all, if you are in pain, consult a doctor. It may be because you didn't warm up enough today or didn't stretch enough after your workout yesterday. You may have also pushed yourself too far yesterday, which may have stretched your muscles beyond their normal range, thus reducing their effectiveness.

This depends on your level on flexibility. If you're a complete beginner or you've been out of the game for a while, it might take a lot of time.

Upper and middle back pain may be caused by overuse, muscle strain, or injury to the muscles or ligaments and discs that support your spine, poor posture, or pressure on the spinal nerves, often from a herniated disc.

With a lot of practice, yes. It will be easy to achieve your right split as you already know how to do the left.

You're really close! Continue to do what the steps above tell you. You'll get a little more flexible every day and you'll have the splits down in no time.

It takes time. Try doing the lessons every day for a couple months.

There is no age limit, nor are there any additional requirements as you get older. Personal injuries may make it painful or harder to reach the split, but barring those, anyone, regardless of age, can achieve the split. It may take you longer than younger individuals, and personal considerations may need to be taken into account. Consult a doctor for specific questions. Other than that, keep practicing on a regular basis, don't push too fast and don't give up.

Unless you're already really flexible and it comes easily to you, no. It takes regular practice over an extended period to develop your flexibility.

If you think you are very flexible, go ahead and try! Make sure to warm up first and go slow. If you experience pain, back off and go slower, or rest and try again later. Don't rush it!

Yes, you can learn those things, you just have to stretch and practice. There are lots of articles here on wikiHow on all of those topics if you need help or advice, or you could look for a gymnastics class in your area.

It will take a little longer to get your splits again, but since you did get your splits long ago it will probably be easier! You just need to stretch up every day and practice.

Stretch daily. When you do this, you will be more likely to do the splits. But if you stretch too much, you could strain your muscles.

Keep practicing. The more you stretch and warm up your muscles, the more you will get used to certain stretches, such as the splits.

If you can do the middle splits, you should be able to do these with some time and practice.

If by 'stretch' you mean to extend a muscle through pulling as a cooling down exercise after a workout, then yes, it's bad if you only stretch one leg. If you mean that while you perform the split, one leg is not straight, that's absolutely fine. Just practice your split as far as you can do it without pain or discomfort. The more you do it, the better you will get at it.

The simple answer is to keep practicing. Always go to the edge of where it still feels comfortable, and keep doing that. Push it a little, if you like, but never force anything. It's OK if your knee bends a little. You'll work out the kinks as you progress. It's very good that you're aware of what still needs work. Take pictures and compare it to pictures of a perfect forward split. Keep doing what you can do now and you will improve.

Yes, it should be helpful.

If you're struggling to get up, lean forward and lie on your chest. Then, close your legs and push up with your hands. That should allow you to move into a crouch position and stand up.

You're doing great! Feel free to get creative with stretches, though; add in other stretches as well to make it more interesting, but keep doing these stretches, too. Weeks is usually not enough, so keep your spirits up, and keep practicing. One day soon, unexpectedly, you'll realize, "Wow, I'm doing it!"

If you happen to pull or tear a muscle, then you should follow the rule of RICE. RICE is Rest, Ice, Compression, Elevation, and the steps will make you feel better faster. It depends how much it hurts, but a mediocre muscle strain will usually feel like a dull ache in whatever muscle you strained. It doesn't hurt too much, but just try not to stretch that area again until it feels better.

There is no age that’s harder. It’s really just that the older you are, the harder it becomes. This is because you most likely have stopped stretching when you get older, and your muscles become stiffer a lot quicker. As long as you're under 20, though, you shouldn't have much trouble.