Learn How To Do a Split and Achieve Flexibility

December 14, 2012

Do you have what it takes to perform “the splits”?

Splits belong to the many must-have abilities for gymnasts. It’s a given that range of motion and flexibility are two crucial aspects in gymnastics. But then again, a number of younger gymnasts treat splitting, stretching, and achieving an ideal static position with much higher relevance. What they fail to consider is that this strenuous and demanding routine pushes their body’s flexibility to the limits. They aim for fast results which is why extreme training is carried out compromising the overall wellness of their body.

The true meaning of “fast”

The term “fast” is commonly used by those aiming to learn stretching. Online searches from individuals around the globe prove this fact as majority of them involve inquiries on how to do a perfect split in less than a few weeks. Proven effective stretching regimens from infamous brands guarantee fast results and often attract briefly interested clients despite the fact that the process will almost certainly require at least a few months. However they are quick to state that results will be different from one case to another due to several factors.

What are these factors?

Physiology and Joint Anatomy

How elastic a person’s ligaments and tendons are
Gender – It has been proven that women tend to face fewer hindrances while aiming for a certain level of flexibility mainly because of their unique muscle mass, bone structure, and chemical composition compared to men. But then again, men and women have equal potentials if we refer to flexibility.
Age – Obviously, older gymnasts will find it hard to perform routines which challenge their flexibility as compared to younger ones. This proves that our body’s flexibility tends to degenerate in time.
State of mind – What most of us are unaware about is that even since affirms that one’s state of mind can affect whether he or she will learn how to stretch in a limited period of time. In fact, numerous flexibility programs work by encouraging the brain to take part in the process.
It may be tempting to learn how to stretch in a matter of days or weeks but several researches agree that overstretching and extreme stretching methods will only worsen your case and hinder you from achieving the required level of flexibility.

How did this happen?

Our muscle’s lengthening is limited to a certain degree through a mechanism called the stretch reflex. It protects stretched muscles from tears and other types of damage by sending signals which encourages them to contract. Have you ever wondered why majority of physical fitness experts discourage bouncing or ballistic stretching? Abrupt performance of splits strengthens the contraction which eventually works in contrary to the main purpose. A better approach is to slowly getting into a stretched position and holding it for a couple of seconds. This will provide enough time for the muscles to cope and get used to the lengthening thus relieving them from too much contraction.

Does this mean we should hold a stretch longer than usual?

Keeping our muscles stretched for several minutes or longer can set forth damaging effects to the connective tissues so it’s not advised. This is more likely to happen if you won’t do any warm up routines before the actual stretching. Such damage should never be taken for granted since it requires a considerable amount of time for healing and can slow down the progress of boosting flexibility.

Is it safe to perform oversplits?

There’s nothing wrong about training to do oversplits and all sorts of splits as long as you do it in a gradual and progressive manner. Nevertheless, this type of stretch involves the most risks, so training with extreme care and awareness is imperative. You can find out other important facts regarding this subject in Oversplits…Overdoing it?

Different types of stretches you should be familiar about

There are basically two types of stretches namely static passive stretch and static active stretch. Their main difference is that the first type is carried out with the use of your body weight or other external force as oppose to the latter which only involves a certain muscle like lifting your leg where the agonist muscle is involved. It’s not advisable to warm up by focusing only on one type of stretching. A dynamic approach which can address a joint’s full range of motion should be preferred.

There’s no better time to do splits or other static passive stretches other than after the body is warmed up completely. A good example is after a light exercise session.

What are the signs of overstretching?

If your body is properly warmed up yet pain is still evident;
If you suffer from muscle spasms or cramps, there’s a high possibility that you’re overdoing it;
If you feel pain while stretching or right after you move to stretch, you might have a serious tear in your muscle. In a worst case scenario, you might suffer from soreness the next day. If such incident happens, be sure to improve your warm-up method. Always remember that tears in your muscles will negatively affect your muscle’s flexibility so avoiding it is a must. The most effective way to counteract the effects of a minor tear is through light stretching but it must be done with extra caution;
Stop your stretching routine if you hear a popping sound during the execution. Have you heard about the RICE method? Go through its process at once and seek for professional help.

So what is the best way to train for Splits?

Sadly, there’s no simple and specific answer to this question. I’ve spent years trying to figure out the best training for stretching and I came up with one conclusion which is everyone has their own method. Below are free online references that can help you find the method that perfectly fits your needs. You can also settle with paid programs but I can’t clearly describe whether they are good or not since I haven’t tried any of them. Reading books which tackle this subject is also a great idea.

Please feel free to point out a few stretching routines that you personally tested and proven.
Other good resources for Splits and Flexibility:

Stretching and Flexibility – Brad Appleton
How to Improve Your Flexibility Safely Into the Splits – Lisa Howell
The Beginner’s Guide to Flexibility – Martial Arts Planet forum
Working Toward The Splits – Atlanta Martial Arts

Safe stretching is a very broad topic so we can’t avoid conflicts among independent researches. There’s no way for us to cover every bit of information within this subject in one or even two posts. Nonetheless, I really hope the advices we introduced above can help you determine which of the current methods fits your needs best.

Finally, be extra cautious about YouTube videos and other online references claiming that what they offer is the easiest and most effective. If it’s “too good to be true”, there is a very big chance that you’re guess is right!

Check out the video below (turn on captions for English subtitles) in which Alina Kabaeva (Russian Rhythmic Gymnastics Gold Olympic Champion) demonstrates her warm-up and split stretching techniques!