I have three goals for this summer:
Can anyone recommend what stretching exercises I can do to get my legs prepared for a split? I already lift weights three times a week, and run in the morning, so I have my regular warm-up stretches there. What can I do to specifically target the split muscles?
you’re talking the stretch right? Like Van-Damme? (maybe not quite). I’m not a gymnast-type or anything, but I can get about 6-7" from the floor without much practice. Just start doing the stretch everyday, as far as you can and hold it for a minute or two. You’ll be able to do a little more each time if you don’t overdo it (warm-up first!!). Give it a few months to a year (depends how limber you are now). Helps if you’ve been stretching for a while already, and if you’re relativly young. I’ve seen some guys 30-40 who were awfully stiff. One thing I’ve been told for the real stiff-types is to sit in a hot bathtub, get out and stretch, jump back in, back and forth to help loosen up whan all else fails. Careful though, trying too hard and pulling something will set you back a long time and hurt!
Don’t know if there’s much to target, just slowly start the stretch it’s self.
Sit on the floor with your feet together and your knees out to your sides. Draw your feet up as close to your body as you can without pain. Slowly push your knees down to the floor (or as far as you can get them). Hold the position for a count of ten. Do five reps twice per day for a few weeks, then build on that. Good luck!
Back when I was in school, cheerleading was compulsory, and our instructor was grimly determined to make a real squad out of ten people who REALLY didn’t want to be there, and insisted we learn to do a split.
What she had us do was lay on the ground with our asses against a chain link fence, put our legs up in the air, and insert our heels in the gaps of the chain link as far apart as possible, and slowly move them apart when the stretching-pain eased, slipping the heels into the next link downward. It wasn’t quite as painful as other methods, but I’m sure the spectacle of ten teenage girls in skirts with our leg spread wide, butts in the breeze was quite entertaining for whomever happened to be on the other side of the fence.
This is totally not meant to discourage you, TYG, but for some people a split is just not anatomically possible. Depending how your hips are shaped, you may not ever achieve a perfect “flat” split.
Take me, for example (you knew this was coming, right?.) I’ve been dancing on-and-off my whole life (more “on” in the past 10 years) and though I’ve stretched and stretched, I never get to the point where I can rest, comfortably, no-hands, in a split. However, my leaps (is this getting too technical?) look like splits, and I can kick past my head. But when I sit in a “split” it’s uncomfortable, and my hips are never fully on the floor.
I will admit that this is a lifelong dream of mine: to have perfect splits. I literally have dreams that I am sitting comfortably in the splits, and they’re vivid enough that I awaken, get out of bed and try to do the splits right there on the floor. It’s depressing sometimes. 
Oh! I should add that there are technically 2 kinds of splits, and some might be easier for you than others.
Left or Right Split. Take a large step straight forward with either foot; then slide straight down to the floor (or as close as you can get!). You’ll be directly facing one foot, and the other foot will be right behind you. You’ll probably find that either the right or left is easier for you than the other one. Focus on that one for greater success.
Center Splits (called “Chinese splits” back when you could still tell the joke “How Long is a Chinaman’s name”). Stand with your feet slightly more than shoulder-width apart. Slide your feet out to the sides, so you have one foot on either side of you and you are facing neither foot. This split is considered more difficult than left/right splits, but really, it all depends on yuor hip-shape.
As far as stretches, I’ll focus on split #1. Limber hanstrings are the key to good splits. Start from a standing position, feet shoulder-width apart. Turn your upper body so you’re facing over one foot. Bend forward at the hips (not the waist), keeping a “flat back” (chest out, shoulders back, head up, neck in line with spine). Feel the stretch in your hamstring. You want to “reach your chin to your toes”. When you feel good and stretched in the “flat back” position, you can round your head and shoulders over for more of a “rounded” feel. This stretches slightly different muscles.
This same stretch can be done sitting in “straddle” (legs in a V) on the floor. Always start with “flat back” before rounding your shoulders over. Reach for your toes - grab your foot if you can.
Another good stretch is to lay on your back, grab one foot (with bent leg) and slowly straighten the leg in front of your face. OW! But effective.
I’m babbling. Good luck!!!
OK, time for the stupid question:
It seems to me that there are 2 different kinds of splits: one where the legs go straight out laterally from the hips, with no twisting at the waist and one where one leg actually goes straight forward from the hip and the other goes straight backward, then the splitter half-twists at the waist.
Is this perception correct? If so, is one harder to do than the other?
Dear KTK,
WHAT DID I JUST SAY!??! PAY ATTENTION!!! smack
Omigosh, I am totally kidding.
You are correct, though I want to clarify one point: there is no twisting at the waist in the split where one leg goes straight forward and one straight backward. The upper body should be directly facing the forward foot. For not-fully-developed splits, sometimes the splitter will twist in an attempt to make the maneuver more comfortable. This is not techincally the “correct” way to split, though.
Oh, you might also twist simply for “style” (for example, if you were doing a split for some sort of audition and you wanted to face the judging panel) and that’s cool too, though it still should be more of a head-turn and less of a full-upper-body twist.
Did that make any sense?
:sound of the Kneady One smacking his own forehead:
Five minutes is a long time for a simulpost, isn’t it? Chalk that up to how long it takes me to put down what it is I’m trying to say.
Yes, beefymeg, that addresses my questions perfectly. Thank you!
You’re welcome, Kneady.
I tend to get a little overzealous when a subject comes up that I actually have knowledge of.
What I really want to know is… is this helping TYG? She should start seeing results in a day or so.
WHOA, and I apologize for the typos in my prior posts. haMstrings. yOUr. Bah.
I used to have recurring dreams where I could do the splits. And in each dream, I’d think “And this time, I’m not dreaming, I actually can!” sigh I swear, my subconscious lives to torture me.
I suggest, when trying to do front splits (one leg in front, one in back) not to try to grab your foot. I used to do this, and realized that it puts the exact same stresses on your back as lifting heavy objects the wrong way. I realized this after doing stretches for a few weeks and wondering why my back was in constant mild pain. Just because it isn’t excruciating at the time doesn’t mean it isn’t bad for you.
Instead, I’d recommend trying to touch your navel to your thigh. This should help save your back.
For side splits, I tried and tried, and would make a little progress and then tear something and have to start all over. I finally realized that (at least for the way I’m constructed) I was doing it wrong. If I started from standing and sank down, it never worked. I had to angle my hips forward, and then I could stretch without fear of dislocation.
Good luck.
I used to own this awesome shirt with Johnny Rotten on it (note: I am madly in love with Johnny Rotten) and the words “Pistol Whipped” above it. This shirt was so cool; I loved it, and then freshman year of college, someone stole from it from the dryer in the laundry room, and I have yet to be able to find another copy of that shirt, and just last night, I had a dream where I was wearing it, and I thought “Dude! I finally found my awesome shirt–and this time it’s for real!!” Aaaah! I hate it when that shit happens!
Well, back on subject–Thanks for the advice. I started working on it this morning. I’ll give you updates later.
Now will you help me out?
I’d like to be able to touch my toes again. I used to be able to but lately I haven’t been able to reach them. This is mysterious to me because the inseam on my pants keeps getting shorter – how can my toes get farther away?
I’m looking for a method that doesn’t involve diet or exercise. In fact, if someone could just deliver my toes to me whenever I wanted to touch them, that would be ideal.
A related question: Is it necessary to be able to see your toes to be able to touch them?
Caveat - I’m a 30 yr old male who cannot do the splits. However, I take karate, and have achieved more flexibility than I have ever had in my live (except, perhaps, as an infant). (Also note: my lack of splits is largely due to a lack of effort. I should stretch daily, but don’t.)
To do front splits, spread one leg forward and the other behind, and slowly let your legs separate. You will want to roll your front foot up onto your heel - takes practice, and your back foot turn sideways rather than on your toes. You can lean forward over the front leg, and get your hands to the floor to help hold your body, then use your weight to push your legs apart. Go slow. You should be able to feel the tension, and some discomfort. However, it shouldn’t be a sharp pain. Once it begins to get sore - stop. Hold for 30 seconds, and you should be able to easy down a slight bit more. Keep this up for several hours, holding the same position. 
(Okay, the several hours part probably won’t happen, but do your stretches every day, for a few minutes.)
Side stretches - spread your feet as far as you comfortably can with your body upright. Now reach down and grab your right ankle with both hands, hold for 30 secs or so. Reach over to the left, hold for 30 secs. Then reach out an grab both ankles (one each hand) and pull down and hold 30 secs. You should keep your knees straight, not bent.
Now here’s the part that people do differently. Some people like to put their butt to a wall, so they can lean against that if they sink too low. I don’t like that, because I want the weight on the legs, but don’t want my feet to run away (like on a slick floor, which you need to slide your feet apart). Here’s one I do. Facing forward, I put both hands on the floor under my chest. Lean down as close to the floor as you can, supporting yourself with your hands. Now slowly shift your weight backwards away from your hands, pushing slightly. You should feel the hamstrings tighten. This way you maintain control and won’t slip but get that stretch. Then you can shift forward, and sink lower.
Another one. Sitting on the floor, legs split. Put one hand behind and one in front, lift slightly and lean forward, and slide your feet apart on your heels, knees straight. Now lean back, both hands behind your hips. Anchor one foot, and walk your body forward, pivoting about that foot, pressing your legs apart.
If you have someone who can help you stretch, these work.
Seated, legs spread, body leaning forward. Have your friend kneeling behind you. Place one hand on your back between the shoulder blades, one on the spine lower down, and gently press down as you lean forward. KEEP YOUR HEAD UP, looking directly forward. Lean down and hold 30 secs. Then breath in, exhale, and press down a little further. Hold. Release. After this, it is really nice to bend your legs to your chest, and have help standing. You may want help to move your legs. I usually do.
One more with a friend. Standing, legs spread, body leaned forward on your hands, down as far as you can go. Roll your feet where you’re on your heels. (Not easy, till you get the hang of it.) Have your friend stand behind you, and press down on your hips. You should have them hold you by the belt to pull you back up when done.
Another that targets the inner hamstrings. This one standing. Put your left foot about a foot off the wall, turn you toes toward the wall. Put your left hand against the wall. Raise your right leg and stretch it out to your right. Try to keep your back straight and hips in line with your shoulders and feet. Now have your friend slowly lift your right leg up as high as possible. If it is too high over her/his head, she/he can step closer and brace your leg at the thigh. Lift and hold, then lift and hold. Note: the assistant should brace your foot on the ground with her/his foot to keep you from sliding. Put foot behind your heel. You will want to bend your knee on that foot slightly, and lean toward the wall with your body, but try to keep your right arm and shoulder pointed out from the wall, only using your left hand on the wall. If you roll your shoulders and hold the wall with both hands, you will shift your position so your hips are not in line, and that doesn’t pull the muscles the same. When ready to release, the person holding the leg should help shift your leg forward and bend your knee to keep from locking up the hip, which can be uncomfortable. Usually what feels good here is to press the knee up into your chest as tight as possible - have the helper lean on your foot. Then swap and do the other side.
These are all ones that we use to stretch. I have been taught some of these by Bill “Superfoot” Wallace.
http://www.superfoot.com/aboutbill.htm
Hope this helps.
[hijack] I “learned” to do the splits while playing hockey…wasn’t intentional, but when you’re playing goal and you just gotta make that save and you’re reaaaching for the puck…
ow.
…you learn fast.[/hijack]
[sub]btw, any woman who’s determined to learn how to do the splits is my kinda woman…[/sub]
Since someone mentioned toe-touching, I thought I’d weigh in to brag on my own flex-abilities. I can’t do a split, but I can put my palms flat on the floor without bending my knees. I can even do this feat in boots, which is a little tougher, since my legs are essentially an inch or so longer.