How to- Splits

A tutorial on how to do the splits. I haven't trained or stretched much for several months, but when one of my friends asked me if I could help him get to splits, I decided to create this video. It was the first time I stretched in weeks.

Getting to splits will take approximately 4 weeks.
On the 1st week stretch your legs for 15 minutes in the morning.
On the 2nd stretch for 15 minutes in the morning and 15 minutes in the evening.
On the 3rd week stretch for 15 minutes in the morning, for 15 minutes before dinner and for 15 minutes right before you go to bed (or actually just make sure to have at least several hours of rest between the stretching sessions).
Continue stretching for 45 minutes daily into the 4th week.
Make sure to stretch daily.
Make sure to warm-up prior to stretching- this will help loosen your joints.
Make sure to continue stretching (for around 30 minutes daily) even after you are able to do full splits (after a while you can lower the amount of stretching you do).




Make sure you concentrate on the stretch.
Make sure you practice each stretch for at least 30 seconds.
Make sure you stretch both sides equally.
Make sure you commit to the stretch.
Make sure to do many types of leg stretches throughout the 15 minute increment instead of just one.
Make sure you understand that this isn't the only way to get to splits.

Also:
Although in this video, squats will not actually help you with splits- I put it in because I always do them at the same time as I stretch- they increase leg strength.


Disclaimer: This tutorial was posted for a few of my friends, so don't think of this as of something that can supersede a professional's instructions. Results are not guaranteed. This is a potentially painful method of achieving splits (well not too painful, but be warned that you may feel pain from constant stretching). Always ask your doctor before attempting any new type of physical activity.

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P.S.
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Category:

Sports

Tags:

• How
• to-
• Splits
• stretch
• properly
• flexibility
• street
• mirage
• parkour
• gymnastics
• acrobatics
• wushu
• capoeira

[system0Fhonor]

does it matter if you start the routine a different time each day , like yesterday I started at 16.45 and today I started at 12.30

[streetmirage]

@system0Fhonor

Not really... The whole thing about morning, evening, and near bedtime is just there to make sure that your body heals up a little bit before you test it again... Just make sure to have at least 3 hour breaks between sessions.

[system0Fhonor]

how early do you get up to stretch ? in the morning ? can you gave an exact time, I'm a long sleeper ;)

[streetmirage]

No exact time anymore- it varies for me because I often work late at night and don't have to be anywhere till late in the afternoon. Just try to keep several hours between stretching sessions.

[edam14]

Omgosh!! this is so bad for your hips the way that that guy is doing it is dangerous!!

[streetmirage]

Thanks for your concern.

Yeah, some stretches are dangerous and my form in this video is not the best. Furthermore, stretching for 45 minutes a day is painful and it takes time to get there (on the third week after starting- is a really fast progression). Yet for some reason, I'm still alive and without any visible/notable injuries from stretching....

Anyways, attempt at your own risk.

P.S.

I'm fairly certain that I show that I show at least one stretch specifically for the hips...

[supdawgs6498]

Not rly!!! U can do splits in 1 hour too!!! It rly works

[anakrousis]

This is excellent...all very valuable exercises and advice!

[321rubyyy]

Great tips :D

[Islamfromallah]

thenoblequran (Ctrl+Enter)

[capoeira2brazil]

I am 26 years old, and I so wanna have a big stretch for my legs, do you think I can do a split in this age while my crotches are kinda ironic

[lila01purpura]

minute 2:39 MEGA LIKE!!! hehehe ^^"

[basilcanary]

Bloody Nora !!! This stuff acually worked for me. THANK YOU. And i´m 50 years old. I was sooo stiff, especially in the hips. But with practice every day i made it. WOW !! Oh, of course it was painful, but it eases each day until it is very mild.

[moonisveri]

best help videon split so far

[GOREFANATIC27]

@crazymiley561 your point is? im a guy and i can do much more than splits.... its called bendy boys