Q&A for How to Stretch for the Splits

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  • Question
    How can I deepen my splits?
    Greg Maurer
    Health & Fitness Specialist
    Greg Maurer is a Health & Fitness Specialist and the Vice President of Fitness and Education for Workout Anytime. With over a decade of experience, he specializes in functional training, yoga, pilates, exercise and aging, home exercise programs, and numerous fitness diets. Greg holds a BS in Exercise Physiology from Temple University.
    Health & Fitness Specialist
    Expert Answer
    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.
  • Question
    Should you warm up before doing the splits?
    Greg Maurer
    Health & Fitness Specialist
    Greg Maurer is a Health & Fitness Specialist and the Vice President of Fitness and Education for Workout Anytime. With over a decade of experience, he specializes in functional training, yoga, pilates, exercise and aging, home exercise programs, and numerous fitness diets. Greg holds a BS in Exercise Physiology from Temple University.
    Health & Fitness Specialist
    Expert Answer
    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.
  • Question
    Can anyone learn to do the splits?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    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.
  • Question
    Is doing the splits bad for you?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    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.
  • Question
    How do you do the splits in one day?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    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.
  • Question
    Can a kid do this?
    Community Answer
    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.
  • Question
    Can I still do the splits, even if I wasn't ever in gymnastics?
    Community Answer
    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.
  • Question
    Can you still do the splits even when you are not flexible?
    Community Answer
    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.
  • Question
    The stretches are not working help?
    Community Answer
    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.
  • Question
    I tried some of your stretches, but I can't do some of them. Is it okay to skip some steps?
    Community Answer
    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.
  • Question
    How long should I stretch everyday?
    Community Answer
    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.
  • Question
    If someone stretches as outlined in this article, twice a day, how long will it take for them to do a split?
    Community Answer
    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.
  • Question
    Does this work with the box splits?
    Community Answer
    Some of these stretches work for the box splits, but not all of them.
  • Question
    Can I start at 40 being as stiff as a stick? Is there a chance at old or am I starting too late?
    Community Answer
    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.
  • Question
    I am extremely stiff and not flexible at all. I can't even touch my toes. Will I be able to achieve the splits in a month if I stretch twice a day?
    Itssanja.justsanja
    Community Answer
    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.
  • Question
    What if I need the splits in a few days but do not want to take over five minutes each day. Can I still do it and meet my deadline?
    Community Answer
    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.
  • Question
    How long will I have to do these stretches before I can do a split?
    Community Answer
    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!
  • Question
    Can I do splits without a professional present?
    Community Answer
    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.
  • Question
    How do you do it without pain?
    Community Answer
    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.
  • Question
    What happens if I am not flexible?
    Community Answer
    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.
  • Question
    How many times a week should I do these exercises?
    Community Answer
    You can try to do them every day, or as many days as you're able to without pushing yourself too hard.
  • Question
    What do I do if I have been stretching a lot and still can't do the splits?
    Community Answer
    Try stretching morning and evening, and holding your position for longer. Keep at it, within a couple of weeks, you should see tangible results.
  • Question
    Will doing splits affect my running and make me more susceptible to injuries?
    x_unìque_x
    Community Answer
    No. In fact, it will probably make you a better runner that's less vulnerable to injuries (since your muscles will be more flexible).
  • Question
    Do I need to do all of the stretches exactly as they are shown?
    Community Answer
    No. Start at your own level and slowly work up to doing them as shown.
  • Question
    Can I learn to do splits even without a teacher?
    Community Answer
    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.
  • Question
    If I practice for a whole day, would I break a bone?
    Community Answer
    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.
  • Question
    I'm a gymnast, and for me to get into pro club, I have to know how to do the splits. What can I do about being nervous because it hurts so much when I stretch?
    Community Answer
    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!
  • Question
    I am so close to getting my straddle and left split! Is there anything I can do to push myself that extra mile to be able to do both of them?
    Community Answer
    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.
  • Question
    Can you do the splits right away if your naturally flexible?
    Community Answer
    Try it and see. Most people need some practice even if they are naturally flexible.
  • Question
    Is it okay to stretch every day?
    Community Answer
    It is fine if you want to stretch every day and will help you get to your goals faster, but it is not required.
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