4.13 - Performing Splits (Stretching)
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
4.13 - Performing Splits (Stretching)
A lot of people seem to desire the ability to perform splits. If you are
one such person, you should first ask yourself why you want to be able to
perform the splits. If the answer is "So I can kick high!" or something
along those lines, then being able to "do" the splits may not be as much
help as you think it might be in achieving your goal. Doing a full split
looks impressive, and a lot of people seem to use it as a benchmark of
flexibility, but it will not, in and of itself, enable you to kick high.
Kicking high requires dynamic flexibility (and, to some extent, active
flexibility) whereas the splits requires passive flexibility. You need to
discern what type of flexibility will help to achieve your goal (See "2.1 -
Types of Flexibility"), and then perform the types of stretching exercises
that will help you achieve that specific type of flexibility. (See "3 -
Types of Stretching").
If your goal really is "to be able to perform splits" (or to achieve
maximal lower-body static-passive flexibility), and assuming that you
already have the required range of motion in the hip joints to even do the
splits (most people in reasonably good health without any hip problems do),
you will need to be patient. Everyone is built differently and so the
amount of time it will take to achieve splits will be different for
different people (although `SynerStretch' suggests that it should take
about two months of regular PNF stretching for most people to achieve their
maximum split potential). The amount of time it takes will depend on your
previous flexibility and body makeup. Anyone will see improvements in
flexibility within weeks with consistent, frequent, and proper stretching.
Trust your own body, take it gently, and stretch often. Try not to dwell
on the splits, concentrate more on the stretch. Also, physiological
differences in body mechanics may not allow you to be very flexible. If
so, take that into consideration when working out.
A stretching routine tailored to the purpose of achieving the ability to
perform splits may be found at the end of this document. (See "Appendix B
- Working Toward the Splits").
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