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Topic: split gymnastic

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split gymnastic

Some people are naturally flexible so they can achieve their splits in a week while some people can take up to 5 years or more. And just so you know, your bodily appearance plays no part in getting your splits. It’s about how flexible your tendons and joints are.

But don’t stress, with enough determination you can achieve your splits. At some point in time last year, I decided to start stretching. I was not flexible at all and was incapable of touching my toes. With months of stretching, I slowly got more flexible learning different skills along the way such as:

I got in a kick to try and do a split in my 20s. I'm a trainer and worked really hard on this. The key to changing muscle length relationships is how long you actually hold the stretch. Look into yin yoga, but it takes 2 minutes or more to really effect a change in a single muscle stretch. Fascia also plays a role in flexibility and must be addressed as it is harder to release than muscle. It is connective tissue.

EDIT: Releasing fascia involves self myofascial release using a foam roll, small ball, or other tool, including a skilled massage therapist.

The muscles that most need to be lengthened for splits are the hip flexors (psoas, TFL, rectus femoris) and hamstring hamstrings.

It helped me a lot when I was still struggling.

Just in case you wanted to know, my usual stretching routine went like this:

  • 5 minutes of warm-up
  • Go into pike position and try to touch your toes. Hold for 15 seconds.
  • Open legs up into a straddle and lean to one side. Hold for 15 seconds and then repeat on the other side.
  • Go into the yoga butterfly position and hold for 30 seconds.
  • Hold your splits for one minute. Place pillows under your legs for support if required.

Just a fair warning, 

don’t ever force your splits or go way past your limits. It’s ok to go a little further but not so far you’ll snap a tendon. Even if you do get your splits from forcing yourself, you’ll most likely just end up with extremely sore and achey legs.

Also, bear in mind that something's your boned and joints might not be amenable to certain positions. I learned I have a torsion (a twist) in my femurs and I will likely never be able to do a true split. BUT that year, and it took me a full year, I got about 2 inches from the ground, which to any average observer, was pretty much a split. When I stopped practicing it, I lost the ability. I just tried now and I'm a solid 10 inches away! Good luck!

split gymnastic

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