How to get into the Splits

A few pointers on how to get into the center splits, complete with info on how to avoid injury.

Category:

Education

Tags:

• karate
• splits
• yoga
• flexibility
• stretching
• stretches
• ligament

[howtostretch]

It does help, but there are workarounds to kicking high if you don't have the stretch. The more stretched your muscles are, the greater the range of motion of your joints, allowing you to get your leg higher with greater ease, and more importantly, greater speed.

[howtostretch]

Without knowing you, i would say that is a normal sensation. Once a week I would take a hot Epsom salt bath to get the toxins out of my muscles, and that would fix the issue. I did not have access to a steam room or sauna, both of which would help as well. Good luck, and let me know how it goes.

[howtostretch]

Watch the video on a pulled muscles. Even if you don't have a torn/pulled muscle, the details shown in that video can help with your issue.

[howtostretch]

Yes. Keep working on it. I have instructed many 24 year olds into the splits. Often, there are muscles that are opposing the splits, and they may not be the groin: associated muscles which can affect the splits are the psoas, back, tibialis anterior and posterior, even trapezius! I go over a lot of details in all the vids, on my blog, and of course, on my DVD for sale on my site.

[howtostretch]

I never met you, so there are variables I don't know: age, activity, previous experience, old injuries, etc.  That said, you will probably improve from a little rest, however, you will also probably be sore the first time you go back to it. Not bad, in my experience, but just a little. Again, since I don't know you I cannot say for sure, but I would think that would be the case for your description of your issue.

Good luck!

[howtostretch]

Pat123544

sounds like you pushed it a little too far, and pulled some muscle fibers. Massage your leg, take a hot epsom salt bath, rest it a few days, then try again. This is not uncommon, I did this MANY times when I first started practicing splits. You will find your limits. Recovery times for working muscles is just as important as working them.

[DjDemolish]

Should you warm up your muscles first before starting to stretch? It seems easier to stretch when my muscles have been recently worked/warmed up. Any tips on warmups before stretching for splits?

[LeSackgirl]

I'm nearly there! If I keep on doing this, will I eventually get into the splits? I'm going to keep trying these and see what happens. xx

[Laurenn489]

@90kevigilante well it helps, the more flexible you are, the easier it is.

[90kevigilante]

do u have to be able to do the splits efficiently in order to execute an efficient high kick

[DenniSTurB]

VERY HELPFUL



[Trachilify]

Hi i'm a girl 13 years old. And i have so many problems with my center splits! -.-

I can't hold my weight for a minut. And i am strong enough to do push-ups. What can i do so i can hold it much longer?

And one more question! :)

The next day i stretch, i can't go so father down as i could before because i have so much pain in my innerthies. :( Can i do anything?

[Trachilify]

@ibloomberg try to do some hipsroll. Stand streight up, hands on hips and them roll them in circels, try to hold your head still.

this exercise lubricates your hips so you don't have so much pain the next day. :)

[ibloomberg]

Hello!

I have made it my new years resolution to be able to do this split as i was once able to at the age of 14 (now 21). i stretch every evening for around an hour, but i have been noticing that when i come to stretch, my hips become very painful from the day before, and this prevents me from reaching the same point as i had previously. I'm not really sure what is causing this pain, but i wondered if you might have encountered others who have had the same problem.