Q&A for How to Work up to the Splits

Practicing sitting in a splits position as low as you can for a few minutes every day. You can even have someone you know lightly press down on your shoulders to help you get lower.

Build your flexibility over time by doing stretches every day. Schedule your stretches into your day.

Work up to it gradually. Stretch every day (ideally, twice a day, morning and evening), going a little farther each time. The more you increase your flexibility, the less pain you'll experience, and the less fear you'll have.

It will take longer than people who are flexible, it will just take more work.

That depends on how flexible you are initially. Expect an inch every 1 to 2 months, depending on your ability and the intensity of your training.

Practice as much as you can, because the more practice you do, the easier it will be.

It takes time and building flexibility, and will become comfortable as you practice and continue to stretch. It's only dangerous if you push it. Just stretch often and it will come.

Over time, as you become more flexible and open, you will start to reach farther. If you can't touch your toes now, you'll move a little bit closer slowly by stretching daily.

No. Your body needs time for your muscles to stretch any significant amount. If you try to push too hard, you will end up tearing your muscles. Go slowly.

Stretch your hands out in front of you and walk your fingers down. Alternatively, put your hands on the floor, then elbows, then head, then chest. This will take time and practice.

If you don't have a yoga mat, you can do it on carpet or a rug. If you don't have yoga blocks, you can use 2 to 3 cushions; they need to be about 20 to 25cm high.

No, it is unlikely you will be able to do the splits if you don't do the stretches.

You may be leaning more to one side. If you are a rightie for splits, you may be leaning too much to the left, so try to lean more towards the side that you have less weight on.

Yes, anyone can use this article to work on their splits, just make sure to go slow and stop right away if you feel any pain.

No, you don't. It's just a matter of stretching until you get there.

Yes. It is completely normal.

Many people want to learn the splits fast and quick, so there are a lot of good videos on YouTube to watch. Also, try doing lunges and toe touches for about a minute every day, and work your way up to the splits.

While being able to touch your toes is good, those are not the muscles you use in the splits. Time will vary, but a few months of daily stretching should get you to your goal.

Try doing other stretches to get you more flexible. Practice every day and one day you can accomplish your goal.

If you go online and search, "hamstring stretches," many will come up. If you are too sore, cut down on your split training.

It depends on how long your break was, but your muscles will most likely need some time to work back up to the level of flexibility you used to have as muscles tend to get tight again pretty quickly.