By KayLee Chie Kuehl
Plenty of us have been told that past a certain age, we will never be able to do the splits. However, this is simply not true! Quite similar to the belief that dancing ballet is unattainable if you haven't been doing it since you were a pre-teen, being able to get into the splits may seem like only a dream. But in actuality, the majority of our range of motion relies on our lifestyle habits. Even if you didn't grow up a gymnast, cheerleader, or dancer, it doesn't mean you'll ever achieve that level of flexibility.
Think of it like this: A former gymnastics star's level of flexibility will decrease over time without practice, right? That means if we incorporate exercises or daily habits into our routine, if we keep up a splits-centered practice, then our flexibility will go up. There are a number of benefits to being able to get into the splits. Here are some, along with poses that can bring us closer to that goal.
They Keep You Young
No one enjoys the idea of losing their range of motion. Practicing the splits is exceptional for your joint health, flexibility, and balance. These things are essential for long-term physical constitution. Studies have shown the splits help prevent major health issues similar to Parkinson's and cardiovascular disease due to the encouragement of muscle strength and healthy bodily circulation.
Deepens Our Body Awareness
Though it might not be your primary reason for wanting to master the splits, the pose refines the connection between the body and mind. Because the splits are such a difficult position, you must become attuned to different parts of your body: the parts open to deeper stretches and the parts with particular limitations. But on a level transcending physicality, it is my belief that mastery of the splits can open us spiritually. The splits bring us closer to our root chakra, which is also where the Kundalini is located.
In Hinduism, the Kundalini is a sacred feminine energy located at the base of the spine. Awakening this part of ourselves, especially alongside our root chakra, is the gateway to accessing our inner power. Without harnessing the roots in which our other chakras and spiritual points are connected, we have more difficulty progressing. So, mastering the splits and entering into a journey to obtain them is a way we can open ourselves up and unlock that powerful energy within us.
How to Get Into the Splits
When trying to get into the splits at first, it's really important to begin basic. There are two popular splits to choose from: the side splits and the front splits. Depending on how tight your hips and hamstrings are, the front splits are normally recommended to start with. Do note that overextension is a primary cause of range of motion loss. If you practice yoga, sun salutations are a great way to warm up your muscles. From here, poses like the half-pigeon and the half-lunge will deepen your stretch and soothe the muscles responsible for perfected splits. Once you're ready, position yourself in the true splits pose with a block supporting either your back or your front leg. You can enter into this pose after warming up with sun salutations or the half-pigeon/lunge poses.
In short, what will get you into the splits is confidence, consistency, and patience. So we all can relish in the benefits of the splits, no matter what age we are!
To learn more about your health, wellness and fitness, seeyour local chiropractor at The Joint Chiropractic in Houston, Tex.
FAQs
Practicing the splits is great for your joint health, flexibility, and balance — qualities that become more and more important as we age. All of these things factor into how much range of motion we retain, our physical independence, and overall quality of life.
How do you get into the splits? ›
Start standing in a wide leg position. Place your hands between your legs on the floor and slowly slide your legs apart. Stop when you're extended into a full split or as far as you can go.
What are the benefits of split gymnastics? ›
This large angle significantly stretches, and thus demonstrates excellent flexibility of, the hamstring and iliopsoas muscles. Consequently, splits are often used as a stretching exercise to warm up and enhance the flexibility of leg muscles.
What if I force myself to do a split? ›
“If your body isn't ready for a split and you try to make it do a split, you are elongating a muscle further than it's able to go, which can result in a muscle strain,” he says.
Are splits good for your hips? ›
It opens the hip flexors which helps in increasing the. range of motion and performing daily activities. without any pain.
Can I do splits everyday? ›
The key to getting your splits is consistency. Start with two stretching sessions a week and make sure to give your body two-three recovery days in between. You can adjust the regularity and intensity of your flexibility workouts as you go.
Why can't I do the splits? ›
Tight hamstrings and hip flexors are the top reasons why you can't do the splits. Doing splits is so much more than a cool parlor trick. Indeed, the ability to seamlessly slide into a split is a fantastic feat of flexibility and mobility, which is also why accomplishing the masterful move is so difficult.
Is it OK to force a split? ›
Don't force it. The last thing I wanted was to injure myself. Wickham also warns, “The way you're going to nail the split and gain flexibility and mobility is practice.” He compared it to my back squat: “Just like it took you 18 months to increase your back squat 30 pounds, this change won't come overnight.
How to do splits for 11 year olds? ›
Doing the Split
Gently extend your front leg forward and slide your back leg behind, curling your toes as you go. Take 3-6 deep breaths and extend your legs farther with each breath. Repeat this process 3-5 times, alternating the leg in front.
What damage can doing the splits do? ›
As well as loosening the ligaments that protect your dancers' hips and knees, which by the way once done can't be undone, In an over-split, you are pressing the femur bone into the acetabula at a damaging angle and with that much push, you can injure the labrum which can create a tear in the cartilage of the hips.
People partake in split workout programs to maximize muscle growth and reduce the number of rest days they need to take. By dedicating an entire day to one muscle group, such as your chest, you can fully fatigue the muscles and target them from a variety of angles, ensuring you develop a muscle to its full extent.
Are splits better for muscle growth? ›
Just like full body workouts, split routines help build your strength. However, with a split routine you have more opportunity to target specific muscle groups of your choice. If you have a muscle group you'd like to strengthen in particular, split workouts can help you build up an individual area.
What does splitting do to the body? ›
Probably the most obvious physical benefit of practicing your splits is reaching new levels of flexibility, particularly in your lower body. Splits stretch out major connective muscles such as the hip flexors, hamstrings, hip adductors, glutes, quadriceps, and others.
What are the disadvantages of doing splits? ›
As well as loosening the ligaments that protect your dancers' hips and knees, which by the way once done can't be undone, In an over-split, you are pressing the femur bone into the acetabula at a damaging angle and with that much push, you can injure the labrum which can create a tear in the cartilage of the hips.
