Thread: Mastering the Splits

Among the many dance goals I've set out to achieve while I'm glamorously unemployed, I'd love to work up the flexibility to do the splits. I can get about halfway down...then, I get stuck

Can anyone point me toward some good stretches to help me loosen up my hips?

Is it even possible, at the "ancient" age of 26 and with zero gymnastics experience, to eventually get yourself into a split over the course of weeks or months?

Talk to me!

a ha! this is my goal too :) i will look for the articles that bhuzzers had posted not too long ago...
i remember this piece of advice tho: u have to have a 'warm' body (i.e., best after cardio) and then stretch and hold for about 2 min.

Well, I had a friend who would sit facing a wall with her legs split as far as they could go and she would sit as close to the wall as she could. Then she would just hang out there and watch TV or read... allowing her muscles to stretch and relax. She did this everyday or so moving herslef closer an closer to the wall until finally she could do the splits. I suppose if you have a long stretch of wall you could try it. I don't so I haven't (plus I'm 38.... not sure I want to. :) ).

a ha. here it is
Stretching and Flexibility - Working Toward the Splits

FightingArts.com - Stretch Yourself - 1: Misconceptions on Stretching and Flexibility and the Method of Testing Your Potential to Do a Side Split

A friend of mine did the Elastic Steel program and liked it (got jaw dropping results too). Splits Flexibility, Splits Stretching Techniques Video Program for Cheerleaders, Martial Arts

I'm tempted to try it, but not right now.

Yes, you can do it, 26 is not too old. I know people in their 40's who got their splits for the first time.

Here are some things that can help. Definitely get really warm before you practice, it will help. Do some cardio, it will make your stretching more effective. It's also key to make sure that you hold the stretches long enough for your muscles to actually stretch. This means at least 2 minutes--this is how long it takes for muscle fibers to actually stretch. Go down into the splits as far as you can and hold for at least 2 minutes (great to do when watching TV). Do this everyday. This is what they had us do in gymnastics class, our warm up consisted of going into the splits and holding for usually 3 minutes. They would periodically test us to make sure we could always do them.

You can also do runners lunges to stretch out your hip-flexors, and half-splits to stretch your hamstrings. I also found this page, which has some additional stretches for your back and gluts among other things:

Stretching and Flexibility - Copyright Information

My mother's friend taught herself to do the splits in her 60's. I think it can be done. The link has good info, I also think some of it is we don't think we can go further, so we don't. We psycologicaly stop ourselves. And my new technique for more flexibility (I've been working on this lately) courtesy of ssipes, lengthen first and reach out towards your goal before trying to just get to your goal. For the splits I guess it would be to reach your feet apart more than pushing your things towards the floor.

This is all great (and encouraging!) advice. Thanks, ladies!

Perhaps, to Jetgirl's point about psyching yourself out, this might be a good time to use visualization techniques. I've always liked to picture my muscles as chocolate melting in the sun. (Or on top of a marshmallow and a graham cracker, if I'm in the mood for s'mores!)

When I used to work for a high-end builder, my boss Bill used to love showing off his splits. He'd take a running jump and dive right into it. He was in his late 40's. One day, Bill's friend stopped by the office - and just as he leaped into the air and landed in a perfect split, about 40 vitamin pills flew out of his pocket, scattering all over the floor. We never let him live that down.

I guess if a middle-aged construction worker can do it, there's hope for me, too ..l;,

bumping
can you now split satin worship?

Everyone has some certain flexibility that can be enhanced. But not everyone will achieve the same results.
I can (and was always) able to do the split one way, when your legs are forward / backward. I don't know what the name is. The other type, which I think is called Chinese splits, have never been able to do and I have tried.
in 2005 during a bd performance I injured myself, by going to a slit from standing. I felt something torn. Obviously something went wrong, because for months I had a hard time stretching my right leg (the one in the front.) In my modern dance classes we did all kinds of stretches, and although it didn't hurt, my hamstring would just not go.
I thought I could never do stretches again, so I gave up, but a couple of years later (2007) I trained myself to do the split with the left leg in the front. That way was always hard, and couldn't even go down halfway, but in a few months - maybe - less I was able to do it.
I just did gentle stretches few times a week, stretching the hamstring, quads and hipflexor.
Now, about a year ago (3 years after the injury) I can do the split like I used to, one day started practicing and in a few days, I got it. It just happened. It feels so good to do it, needless to say my left leg has lost the flexibility (it was never as good as the right one, but I could do it).

So my story shows, you 'probably' are able to do it within a couple of months if you stretch a few times a week. Don't overdo it, be gentle, and if it's not happening, then just accept that.
Oh and by the way I was way over 26 when all of this happened ;)

I think I tried the ElasticSteel program when I was doing martial arts. I borrowed it from a guy who was not very flexible. I seem to remember the warms contained leg swings to the front, side and rear?
I think it would be beneficial however, I think I'm reasonably flexible - I can still kick head height cold.

yeah, Satin--did you learn how? Do tell.....I've never been able to do them.

And once again, can I record the fact that in the UK, "spaz" is a hugely offensive term.

the fighting arts, stretch yourself article made me laugh because my son really can't do the 'try this test' intended to negate the idea that short ligaments don't prevent you from doing the splits- but that's a genetic trait he gets from his dad's family that affects most of the muscles in his thighs on all sides- hubby made him start stretching regularly when he was 5. I agree that this is not most people's problem!

I did the splits for the first time when I was 29- but I've also been fighting the effects of 4 successive pregnancies. every pregnancy tends to tighten up my legs, so I anticipate having to work on recovering that flexibility again here shortly. It is definitely taking longer to get back to 'normal' as I get older, but it is still working! I put together my own 'program' after reading the book Stretching Anatomy- which I think gives a great run down on doing effective and safe stretching.

It is and it isn't. I'd say much depends on context and audience much the way the word gay had changed meaning.
For instance:
Mad Spaz Club


RE: Gay. Speak to kids and computers are gay, that game is gay, those shoes are gay etc. It has shifted to often mean something a bit crappy, however, it still has it's older slang meaning.


Spazz Wheelchair Colour Wheelchairs

It actually has the name on the frame.

hahahahahahaha I love how everyone's checking in on me

I got kinda busy and stopped doing my routine (2 minutes a day in the split position) - but I will tell you that when I was doing this, I noticed a huge improvement within weeks. I had my crotchal region about 2 inches above the ground, which is amazing for me! Maybe I'll get back into the swing of things ,r:;

Re: "Spaz" - I posted this thread a couple of months before the thread devoted to this word. In all honesty, I was never even aware that there was a more hurtful connotation. In my region, I've only heard it used synonymously with "geek," "dweeb," or "klutz." This was ignorance on my part and I genuinely didn't mean to offend anybody.

Maybe we can post a link to the thread about the word "spaz," so this thread doesn't get derailed? Though I do think the etimology bears mentioning, I don't want to see a massive threadjack like the "Conservative Parents" thread. If this happens, I will certainly flounce - while attempting to do a split, with my limited range of motion!

Satin, why not change the title. Then any UK people, especially UK people who have a physical disability, won't be offended.

Originally Posted by straightleftknee

It is and it isn't. I'd say much depends on context and audience much the way the word gay had changed meaning.
For instance:
Mad Spaz Club


RE: Gay. Speak to kids and computers are gay, that game is gay, those shoes are gay etc. It has shifted to often mean something a bit crappy, however, it still has it's older slang meaning.


Spazz Wheelchair Colour Wheelchairs

It actually has the name on the frame.

And you would feel entirely comfortable calling a wheelchair user a spaz? Or a person with cerebral palsy? Or an epileptic, or a person with muscular dystrophy? Or a colleague who is a bit clumsy? Or a friend who is a bit ditzy?

I know I wouldn't, even if that's what he/she would call himself/herself.

It's a derogatory term that is being reclaimed by the disabled community. When used by those outside the community it remains a derogatory term. I defy you to find UK usage of the term spaz in any non-derogatory manner, outside that community.

It's the exact *opposite* of the term "gay", which was originally coined by the gay community to be a neutral term, free of any derogatory meaning or insult.

Spastic - Wikipedia, the free encyclopedia

Spazz wheelchaires are American, not British, and I accept that the American usage of the term spaz is not considered offensive there. But this is an international board, and international sensibilities should be respected.

Originally Posted by Bellydancingcaroline

Satin, why not change the title. Then any UK people, especially UK people who have a physical disability, won't be offended.

Good call! Changed it.

I did the splits as a child, no problem. In fact, I was able to do it as a young adult. The problem came when I had to have a day job and couldn't keep up the flexibility. So I think to do it, you would have to do splits a few times everyday. Our bodies like to go against it as we get older and like the fight with the law of gravity we just have to keep on keepin' on.

Satin, are you trying to do front splits or straddle splits? I'd say the first is the easiest to start with. About a year ago, I mastered the front splits, finally, just a smidgeon older than you. What helped was lots of warming up before dance and complete hour-long stretching of the whole body. Splits are just that, a stretch, and if you do them often enough, they'll feel good. Not at first, of course. At first it's more like Oww, oww, why am I hurting myself like this?

Also, you have to actively continue to increase your flexibility. So you won't see much progress if you only do them once a month ;-O It happens. I haven't been following up on my stretches lately and I feel stiff as a board. I started again this week.

There was a little girl on YT who showed a video on the most effective --IMO --stretch for splits. I'll see if I can find and I'll send you the link in a PM (Kind-of strange for me to post a child's video on here). I don't know if it's still up.

Oh, and how long have you been unemployed? I'm sorry to hear that you haven't found anything, yet. I hope you find something soon.

Mayliz, I'm trying the front splits first. Side splits? Oy! I wanna learn them at some point, but I'm not THAT much of a glutton for punishment ,r:;

You're right. There's a threshold that you hit where it actually starts feeling somewhat pleasant! My experience has been that the initial pain subsides after you've been doing your stretch routine for a week or two. It's really not so bad.

And unemployment is a b*tch, for sure. I've been out of work for 6 months. There aren't a whole lot of marketing positions at my level, and it's kinda funny how all of a sudden, employers are looking for people who have a Harvard MBA and 5+ years of work experience and are willing to do an entry-level job for $11/hour. Job searches on CareerBuilder.com are actually quite laughable these days....

Originally Posted by SatinWorship19

Mayliz, I'm trying the front splits first. Side splits? Oy! I wanna learn them at some point, but I'm not THAT much of a glutton for punishment ,r:;

You're right. There's a threshold that you hit where it actually starts feeling somewhat pleasant! My experience has been that the initial pain subsides after you've been doing your stretch routine for a week or two. It's really not so bad.

And unemployment is a b*tch, for sure. I've been out of work for 6 months. There aren't a whole lot of marketing positions at my level, and it's kinda funny how all of a sudden, employers are looking for people who have a Harvard MBA and 5+ years of work experience and are willing to do an entry-level job for $11/hour. Job searches on CareerBuilder.com are actually quite laughable these days....

As a hijack, where I work we are doing okay. But our managing partner has friends whose firms are either freezing raises or even taking pay cuts. So our "fearless leader" is thinking of doing the same, even though we aren't really hurting. If you aren't looking for work, you are working at a place where they are taking advantage of the hardship by putting the squeeze on those of us already working." Really good for morale either way. Oh, and he goes on six vacations a year. . .I guess I should shut up now.

Originally Posted by SatinWorship19

Good call! Changed it.

Thanks Satin. Much-o-preciated.

I only wanted to add that the more extreme the dance movements that you do, the more specific you'll find your costume wardrobe getting. I have learned this with my high kick tendencies.

Originally Posted by Bellydancingcaroline

Thanks Satin. Much-o-preciated.

I only wanted to add that the more extreme the dance movements that you do, the more specific you'll find your costume wardrobe getting. I have learned this with my high kick tendencies.

So perhaps I should start putting harem pants and circle skirts on my Christmas wish list? ..l;,

Or ever more glam shorts or cycle short length. Which is what I use now.

Originally Posted by Bellydancingcaroline

Or ever more glam shorts or cycle short length. Which is what I use now.

Good to know! I despise harem pants, though I'll wear 'em for family-friendly gigs where kiddies and old folks will be present ..l;,

I wonder where I can get some cute cycle shorts to match my costumes...

Me too. Hate hate hate Harem pants. *I* am a *lady* I wear swirly skirty things, not two tea-bags, one on each leg. :-)

Originally Posted by SatinWorship19

So perhaps I should start putting harem pants and circle skirts on my Christmas wish list? ..l;,

Unless you want to raqs beaver? Sorry, I couldn't resist. . ...l;,..l;,