So you want to be able to do the splits? Want to get a flat PD Jade? There's an app for that right? Well...yes there is.
There are loads of free apps on the market that offer to get your splits in 30 days or less. Surely you only have to do a bit of hamstring stretching and boom you've got the splits....right?!
Now I am not denying that these apps might work for some, and that is great and I am not taking anything away from those apps or those who have achieved their splits doing it that way. But working towards the splits (and when I talk about splits in this blog, I mean the front splits) is much more than stretching the hamstrings.
What muscles are actually involved in the splits?
Image credit - www.easyflexibility.com
As you the picture shows, there are a whole lot of muscles that are used within the splits.
The back leg uses hip flexors and adductors, the front leg uses hamstrings, adductors, glutes and piriformis (muscle that starts at the sacrum to the head of the femur).
So before you can do the splits you need to ensure that all these muscles have efficient flexibility - that's ALOT of stretching!
I would definitely recommend only attempting the splits after a thorough warm up making sure that the muscles are nicely warmed up. If you try to do this when your muscles are cold, then you are likely to cause injury by muscle strain.
What exercises/stretches can I do to help?
So many people's aim is to get the splits and gaining the flexibility to perform the splits doesn't just help in dance/pole but also in functional fitness throughout your daily life as well.
There are several exercises that can help improve the flexibility of the relevant muscle groups to help you achieve.
Deep lunge
In your lunge position, lengthen the back leg by pushing the hips forward and down and squeezing the bum.
Hold for 10 seconds and swap legs
Half splits
On your knees, place one leg extended in front of you. Place your hands either side of the front leg and ensuring that you are not rounding your back, aim to get your chest as parallel to the floor as possible.
Hold for 10 seconds in each move (if change foot position)
*If you have your foot flat on the floor, you will stretch more of the hamstring and the back, if you point the toes to the ceiling then you will also stretch your calf!
Lizard stretch
Begin on all fours, hips in line with knees and elbows in line with shoulders.
Step a foot forward and come in to a lunge position, lower the back knee to the ground and press your hips towards the floor.
Hold for 10 seconds.
These are just some ideas of stretches to achieve your splits.
This blog was to highlight the importance of the understanding that splits isn't just about the hamstrings but all the other muscles involved as well!
Splits are a really frustrating move as they can take ages to come but even when you do get them, it doesn't mean that you will get them every time.
But keep practicing and keep going! You might not get them in the 30 days, or 60 days but I promise you if you keep persevering you will get them!
If you are struggling to achieve the splits, you just don't have the motivation or know how to achieve your splits, or if you have any other types of flexibility queries, give us a shout at PS Fitness Bolton and we can create you a personalised flexibility programme or get you on your way in your Pilates journey - whatever suits you best!
Thank you for the stretches. I am definitely going to give this a go