Your Guide To Learning How To Do The Splits

Were you one of the few kids in your school that couldn’t do the splits, and it embarrassed you so much that you never tried again? Or, perhaps you could do it as a kid, but now you feel that you’re too old to be able to even attempt it anymore.

We’re here to encourage you to get stretching! In this guide, we will help you get down on the floor, and get into the splits in no time.

Your Guide to Learning How to do the Splits

So, let’s get started. 

Is It Possible For Anyone To Learn To Do The Splits?

In actuality, just about anyone can learn how to execute the splits. Flexibility gets better with regular use. The splits may come naturally to certain people from a young age, while others may need practice and commitment.

For the vast majority of individuals, the design of their joints and the length of ligaments should not, and will not, not present a barrier to performing splits. It basically boils down to one’s degree of flexibility, which anyone may achieve with enough practice.

It is similar to how some people can touch their toes with ease, while others find it ‘impossible’ to do. In reality, it is not impossible for anyone to touch their toes; it will just take a little longer for some people to stretch out and become flexible enough to be able to do it.

Any person could benefit from taking yoga or Pilates courses to help them establish a daily stretching regimen, which will help them become flexible enough to do the splits. Additionally, attempting to do the splits every day will eventually help you to be able to do it.

The secret is to remain persistent, adhere to a schedule, and never stop discovering what your body is capable of!

Am I Too Old To Learn To Do The Splits?

As we said earlier, some children are born with the ability to do the splits. This is not something that is typically affected by weight, or body shape, or even their height. Some people can just do it naturally, while it may not come as easily to others.

But, what about a person’s age? Does that play as a factor? Could someone learn how to do the splits in their sixties, even if they’ve never been able to do it before?

This may come as a surprise to some, but yes, anyone at any age can learn how to do the splits for the first time. Age is not something that will stop someone from being able to do so. It ultimately comes down to a person’s flexibility levels.

After all, there are so many people over the age of 60 who are way more flexible than some children under the age of 10. It is all relative, and depends on the fitness levels of the individuals themselves.

That being said, it may become more difficult to learn how to do the splits when you get older. This is because most people’s joints tend to stiffen up as they age, making it harder to move as easily as they did when they were younger.

However, this doesn’t mean that an older person is automatically unable to never learn how to do the splits. With regular exercise, stretching, and perseverance, any person of any age will be able to learn how to do this.

Factors Preventing Some People From Doing the Splits

While it should be possible for anyone to be able to do the splits, there are some conditions that will make it difficult for a person to learn how to do so. It would not be completely impossible for them to do the splits, but it will make the process significantly harder.

Here are some conditions that may make it a lot more difficult for a person to learn how to do the splits.

Coxa Vara

The medical condition known as Coxa vara is one exclusion that would keep you from acquiring the splits. Those with Coxa vara have a smaller angle between their femur’s head and neck and its shaft, which is what distinguishes this physical hip malformation. 

Hip rotation should be within a range of 125 degrees, but those with Coxa vara will typically have a smaller range. This condition may only be present on one side, or sometimes on both sides.

The ability to move your hips and legs and be more flexible is substantially more difficult when you have this medical condition. 

However, some individuals with Coxa vara have hip rotation that is greater than average. It might even be simpler for these people to learn how to do the splits.

Psoas Muscles/Hip Flexors 

The long fusiform muscle known as the psoas major connects to the lower lumbar portion of the spine, and travels through the pelvis to the femur or upper leg. Your hip rotation may be restricted by psoas muscles that are stiff or feeble. 

Your hip flexor is made up of six muscles, one of which is the psoas. This particular muscle enables you to bring your knees up to your chest, e.g., when you’re marching.

When you spend a lot of time sitting and do not stretch, your hip flexors gradually grow stiff. The femur’s ability to rotate around the hip socket is restricted by taut psoas muscles. This makes achieving a true front split and rotating your hips more challenging.

Your Guide to Learning How to do the Splits

How To Stretch To Do The Splits

You are going to need supple calves, hamstrings, and hip flexors to accomplish the front splits. If you are not particularly flexible in these areas, you might want to think about trying out some suitable stretches to make your legs and hips more flexible.

These are some of the best stretches for beginners that focus on the particular muscles in your legs and hips. If you’d like to learn the splits, we advise giving them a try since they are simple enough for anyone to try, even those who are not particularly flexible.

We recommend doing these stretches three to six times a week for best results. 

To ensure proper form during each stretch, you should think about using yoga blocks. This will help you see benefits much more quickly, and you will also run a high chance of injuring yourself if you don’t stretch properly beforehand. 

Here are just some of the best beginner stretching exercises for those who wish to learn how to do the splits.

The Bent Knee Calf Stretch

When performing the splits, stretching out your calves will assist you straighten your legs. You’ll be able to reach your toes more easily if you stretch them properly, as well as being able to do more difficult stretches.

You must first extend your right leg forward and arch your foot while keeping your core tight. As you swing forward while bending your left knee, your back ought to remain flat.

Concentrate on flexing your right foot as you rest your hand on your leg. If you can reach with a flat back, you might want to draw your right foot towards your body.

After holding this position for 20–30 seconds, repeat on the opposite side.

The Goddess Stretch

Yoga’s Goddess posture tones the abdominal muscles, inner thighs, quadriceps, and calves. The hips, groin, upper back, and chest are also all stretched when this stance is taken.

Start by standing with your feet pointed out and at a yoga mat’s width apart. Next, bend your knees into a pile posture. The ground should be perpendicular to your thighs.

Then, to open your upper back, place the palm of your right hand on the inner side of your right knee while rotating your shoulders to the left. Then, squeeze the inner of your knees outward with your elbow.

After 20 seconds of holding the twist while inhaling, switch to the other side.

Your Guide to Learning How to do the Splits

The Low Lunge With Side Stretch

This stretch focuses on the psoas muscles and extends the inner hip flexor muscles. You will be able to perform the splits with your hips more evenly spaced if you try out this stretch beforehand.

Bend forward by extending your right leg while keeping your core tight, then bring your hips down until your back knee is touching the floor. 

Your knees should both be 90 degrees bending with your rear knee in line with your hips, with your front knee squarely over your ankle.

Next, for an effective side stretch, raise your left arm across to the right. Your left hip flexor ought to experience this stretch as it travels down one side of your body. Repeat on the opposite side after breathing and holding for 20 to 30 seconds.

How To Do The Side Splits

While you may be tempted to simply jump straight into the splits once you have tried out a couple of the stretches we mentioned above, this is probably not a great idea. The splits can be dangerous if you try to force them, and will almost definitely result in injury.

There is one easy, clever way to determine if you can do the splits without jumping straight into it immediately. It will require the use of a chair or a table that is around the height of your hips.

Begin by standing next to your chosen chair or table, and lifting a leg onto the surface. You will need to ensure that both of your hips are in line with that surface. If this feels comfortable for you to do, try it with your other leg.

If you are able to do it with both legs, congratulations – you have basically done the side splits! You have also stretched your legs and hips even further, warming them up even more.

We recommend trying this a couple of times over the course of a couple of days before attempting to try the splits. 

Additionally, we want to warn you that, if this is your first time attempting the splits, try not to feel disheartened if you fail to do it right away. This is an activity that does not come naturally to many people, so it is likely that you will not be able to master it immediately.

However, like everything else in this world, practice will make perfect. Continue stretching and attempting, and you will get there eventually!

Final Thoughts

No matter how old you are, or how inflexible you have become over the years, you should never give up on learning to do the splits. Although it may become a little harder as you get older, it is not impossible.

By practicing the right stretches and poses, you should be able to learn how to do it in no time!

We hope you found this guide helpful.

Laura Simmons
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