You’ll find plenty of guides out there, promising to get you into a split within a week, maybe two, or maybe 30 days. But the truth is, everybody has a limit to how far they can go, how fast they can go so don’t depend too much on these guides.
Take your time and don’t push too hard. Splits require a lot of stretching, and if you’re as inflexible as I once was, you’ll end up with more tears in your muscles than you can handle.
Now coming to splits, these aren’t difficult, but they require patience. If you’ve never practiced them in the past and are not flexible, don’t try to get your splits too early. Even if it takes a few months, practicing regularly and with caution will get you to your goal without any injuries. In the end, you’ll be left with greater appreciation for your body and the art it practices.
Pro Tip: Listen to your body before you listen to some random person on the internet. When your body tells you to stop, STOP.
Pain Doesn’t Equate To Progress
There’s a common misconception when it comes to physical activities and especially splits – you have to endure the pain if you want to get to the floor. People tend to push themselves far, even when their bodies tell them otherwise.
But there is a difference between sore muscles and pain. If your current stretch is making you cry out in pain, you’ve gone too far. The only thing you’ll achieve with this is a few days of bed rest and a delay in getting into that split. And by the time you get back into your split stance, you’re back to square one.
Stretch Before Split
This one is probably the most important one so read carefully. Splits require your body to be extremely flexible so pregame with some stretches. But it isn’t that simple. You’ll find different types and levels of stretches so know where to begin.
Start with the simple stretches for the first week, the exercises your body is able to handle without any uncomfortable pulls and then go on adding one advanced stretch. The idea here is simple, you don’t need to become more flexible in the first week, just loosen up and understand where your body’s flexibility lies.
What happens if you get into splits without stretching? Injuries. You could have tears in your muscles, or hamstrings, damage your joints, which will lead you to the clinic and leave you unable to continue the training.
Yoga Your Way Into A Split
You’ll find some great yoga poses that can help you get your splits right and fast. However, it’s important to do them right so you don’t injure yourself. If you’re unsure about how a particular ‘asan’ is performed, ask for professional help.
Here are some of the Yoga poses you could benefit from:
- Supta Padangusthasana (Reclined Hand To Big Toe)
- Anjaneyasana (Crescent Moon or low lunge)
- Ardha Hanumanasana (Half Splits)
- Paschimottanasana (Seated Forward Bend)
- Supta Matsyendrasana Variation (Reclining Quad Stretch)
- Ardha Hanumanasana (Half Split Pose)
- Utthan Pristhasana (Lizard Lunge)
- Supta Kapotasana (Reclining Pigeon Pose)
- Ananda Balasana (Happy Baby)
Lunge Into A Split, Don’t Jump
That’s definitely a good exercise for your pre-split workout. Couple up different types of lunges with some sumo squats, sitting pike, and hamstring stretches and you’re all loosened up now.
Always have a pre-split routine, don’t directly jump into a split. As I’ve already stated, going for a split directly will injure you.
Take at least 15 minutes of stretches and exercises before you start practicing. If possible, repeat these exercises twice a day.
Blocks Will Support Your Way To The Ground
Once you start getting into the groove of things and are done with your pre-training, you can start pushing your legs sideways. To make sure you don’t fall into an abrupt split and have the right stance, you can use blocks or weights to support you.
Hold the blocks with your hands and make sure you only go as far as you can without having to endure pain.
Rest Your Day Away
Maybe you’ll get into your splits in a week, maybe it’ll take a month or a few. No matter how long it takes, remember to give your body a break.
Just with any type of workout, it’s always recommended to take a day off every week, or switch your workouts so you don’t burn out. This type of training also requires you to take a break in between. Your body, too, needs time to recover.
Rather than going for the splits, you can do your pre-split stretches and call it a day. Enjoy your day off with some pizza, a glass of wine and your favorite Delta 8 vape cart.
Don’t Push For Injuries
The number one rule still remains: Don’t push yourself too hard. Splits are difficult poses which are best perfected over long periods of consistent training.
Going too fast, or practicing too often can lead you towards a path of excessive body aches and injuries.
Now that you have all the guidelines to follow, get stretching!