Doing the splits is a fairly common dream at any age. But someone continues to just dream, convincing themselves that the golden time has long been lost and after 20, 30 or 40 years it is absolutely impossible. And some people just take it and begin to make their dream come true, systematically doing Stretching. How to do the splits? There is no way to do this without regular and gentle Stretching. You need hard training and strict adherence to important physiological rules.
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Safety cheat sheet for beginners
To ensure that Stretching brings only benefits and helps you do the splits even with very poor initial flexibility, follow these recommendations:
- Don't set strict deadlines. There is absolutely no need to rush, trying to achieve a result by a certain date. Rushing in Stretching is a direct path to serious micro-tears and injuries.
- Regularity is more important than intensity. It is much more effective to exercise every day for 30 minutes than to load cold muscles for several hours once a week.
- Learn to listen to your body. Each person has his own anatomical characteristics (elasticity of tendons, shape of joints). If someone gets the splits faster, don’t force the load. Your body may need more time to relax tight areas.
- Drink enough clean water. Lack of water in the body makes the fascia (muscle membranes) stiff and “sticky,” which significantly reduces range of motion.
- Gradually increase the load. Start with 2-3 light workouts per week, gradually increasing their duration and depth.
- Train in the evening. In the evening, body temperature and muscle elasticity are 15–20% higher than in the morning, making Stretching safer and more effective.
- Always warm up thoroughly. Before you start Stretching, do 15-20 minutes of cardio, light squats, or joint exercises. Hot muscles stretch much better and are less prone to injury.
- Avoid sudden springy movements. Never make sudden movements. All stretches should be performed smoothly, in a static mode, holding the pose for 15–30 seconds.
- Breathe correctly. Breathing should remain smooth and deep. Perform the deepest relaxation and Stretching of the muscle strictly while exhaling.
- Use sliding. Wear comfortable clothing and socks that allow your feet to move across the floor in a smooth, controlled manner.
Do you want to learn all the secrets of proper Stretching and do the longitudinal or transverse splits? The author's training course from Vyacheslav Komakha will help you achieve this goal in the most environmentally friendly and gentle way for your joints.