Getting into the splits.

joni1 started this discussion · 9/26/2009

So, I have been doing my splits and flexibility dvd 5 days a week for 30-45 mins for a month now. I have a long way to go. I measured my self against the wall at 19 inches in my side splits. What I wanted to know from those of you who have your splits is how long did it take you to get into the side or front splits ❓ Also, how far were you from the ground ? How long did you stretch for and how often? I just want to know approximately how long it will take me. I' notice a big difference in my flexibility already in just 1 month. I would be happy if I even get 6 inches from the floor. Thanks

15 replies

FreeTheSun · 9/27/2009
I don't have em cause I don't stretch like I should however this site and a couple others claim 3 weeks if you focus. I think it might be bs but then my sister got splits in about a month or so cause she wanted to be on drill team. So maybe it is possible. Here's the site http://drill.wordpress.com/2006/09/03/stretching-splits-in-three-weeks/
SissyBuns · 9/27/2009
I don't work on my splits enough either. It's on my to do list.....a month to get them wouldbe so cool.
Veena · 9/27/2009
Trust me its Bull ***** you can't promise some will be able to do the splits in 3 weeks 😲 Every body is unique and a lot of things factor into flexibility. Genetics, tendons, age, if your active or sedentary.....an so on. Stretching daily is a good thing and if you do it AFTER your exercise you'll get a deeper and safer stretch than if you try to stretch a cold muscle. I have been naturally pretty flexible all my life...so for me when I loose my flexibility I can get it back with in a week or two of good 15 to 30 min stretching sessions. BUT that is only me....its not average!! For others it could take months or years to be able to do the splits. Don't be discouraged......The good news is...EVERYONE can become more flexible 🥂 .......with TIME... not overnight. Here is a vid I made a while back with a few stretches for the splits and some tips too. There are others you can do these are a few of my favs. 🤓 http://www.youtube.com/watch?v=RZMEGqdgGRs onclick="window.open(this.href);return false; edit....I do want to say that what the person says about focus is really important when doing anything body related...being in tune with your body is soooooo important and it WILL help a ton. I visualize pole moves all the time before I even do them, it works.
Charley · 9/27/2009
visualization is new to me but it does work. I am not sure WHY it works but it does. As of late I have been dreaming of splits, so I think if I continue stretching daily they should come soon. Soon being 6 months to a year. I've NEVER been able to touch my toes much less anything else, so time and dedication are key. Like the article says FOCUS. I sure am and I am really hoping to get there. I know you can do it, I know I can do it! 🥂
REDKE71 · 9/27/2009
im going to have to take points on my splits at the competition. im still a couple inches from the ground.. i dunno, i just think my hips arent made for splits..!!
Trena · 9/27/2009
Ive seen the video by Veena & Ive been doing the stretches she recommends plus some others and I can definately feel myself getting more flexible! Im still a long way off but the sooner you realise that it takes time the better you'll feel about it. And its SOOOOO important to be well warmed up first!!! If you're not warmed up you could injure yourself and it wont be as effective either.
Sparklie · 9/27/2009
I have found that the biggest thing is to relax and breath. This helps the muscles to lengthen. I think that everyone can do the splits. People tent to train their bodies to be tense for one reason or another, and it is just a matter of re training your body to relax and become loose to open up joints. (Disclaimer: warm up properly)
Sassafrassle · 9/28/2009
I second what Trena said about warming up. I think a lot of people try and stretch without warming up then get frustrated about it being so hard! For me, the best time to stretch is after I've been for a good run but obviously I can't often do that before a pole session. In that case, I do gentle warming up stuff (based off Art of Pole warm up items and things I've picked up from dance and gym classes over the years) then get into my strength training because that really warms me up and also gives me an idea of which parts of my body need a bit of extra attention, so I'll intersperse some active stretching amongst that. In terms of warming and opening up the hips, I find gently lowering into a deep squat (never lower than a 90 degree angle through your legs though) with my feet on their insteps and my hands on the pole for stability, is really good. Once my body's warm, I'll run through some repeated iterations of sitting in straddle and leaning forward, swan pose, gentle lunging building up to splits. Sometimes I need to get up in the middle and do a few more squats or basic spins to keep warm but it's definitely worth it.
halfjack · 10/21/2009
I used to dance, nothing major just an adult ballet class, and I managed to get my splits in about 2 months. Every morning I would do some form of excercise to warm up for about 20mins (even if it was just dancing like crazy around my room to music) Then I would do a set of about 10-12 stretches and hold each stretch for at least one minute. The stretches I would do would vary...there are really helpful sites all over the internet and youtube videos that detail different stretches exactly...Then I would attempt front split, right and left and middle splits, and hold them for one minute as well. I did it in the morning for 15 minutes, then I would repeat it in the evening before I went to bed. It WILL happen, I think thats the main thing to remember. It can be really discouraging when you feel like you arent progressing, but just stick at it. Also your body can sometimes do weird things, like one time I was really excited because I had almost got my right split the night before,I tried again in the morning and it was almost like I was right back to square one....i was about 2 foot off the ground! I just gave it a rest and stretced more in the evening. Don't push it, just persist gently. Sadly, even though I did get it, I didnt keep it up over my final exams, and now Im almost as unflexible as if I never got them so I have to start aaallover again. 😛So if you get them...KEEP THEM! 😀 Good luck everyone!
Sanchara · 10/22/2009
when I first got back into karate after taking several years off I had no splits. (at all) after about a year of stretching for about fifteen seconds each stretch in warmup and thirty to imporve flexabilty every day. However,I didn't get my oversplits untill I started stretching thirty seconds gently in warm up and TWO MINUTES each stretch to increase felxabillty. (this has also helped my studdies as I enjoy reading while stretching)
Pixie Daye · 10/22/2009
(this has also helped my studdies as I enjoy reading while stretching) This made me laugh- I thought I was the only one who did that! I frequently pull out a book to help distract me while I'm stretching. Makes the time go by faster.
RoxyPink · 10/22/2009
My new found best friend is my yoga log! I have such tight calf muscles from wearing heels all the time (at work and at home:)). It's 12" long and 6" in diameter (really wish I would have gotten the 24" on now)...but anyway when doing splits I've been putting it under my calf of the front leg and rolling my leg back and forth on it while slowly going into the splits and once i'm warmed up good enough I put it under my foot for a killer oversplit!! It's amazing how when your calf muscle is nice and relaxed how much further you can go into a split! I've even managed to get an over split on my bad side!! Never saw that one coming! 🥂
verucablue · 10/22/2009
using foam rolls are great for your muscles here is a link that shows some other areas to target...I use one after each session with my trainer and while it hurts at the time...I think my muscles actually recoup faster because of it 🙂 http://www.coreperformance.com/knowledge/workouts/refresh-and-recharge.html
joni1 · 10/24/2009
Great tips girls on different tool to aid with stretching to get into the splits. I'm giving myself a year hoping to get into all 3 side of the splits,stretching for 30-45 min 5-7 days a week for about 2 months now. I am seeing progress each month. My question is, once I do get into the splits, what do you girls do to maintain it. Do I still have to keep my same stretching regime ❓
Sanchara · 10/24/2009
Yes you do. But by the time you get there you'll be so used to it that it would seem weird not to do it. AND once you're in the splits you can start working towards oversplits!