Stretching for the Splits

• Identify which muscles are the tightest, also noting any differences between right and left sides of the body.
• If there are significant imbalances in muscle flexibility, begin stretching your tighter side and also end stretching your tighter side.  Thus, stretch three times:  tighter side, more flexible side, and tighter side to try and equalize sides. Imbalances in strength and flexibility throughout the body can lead to injuries. Also note these same techniques can be applied to strength training.
• "Dissect" and stretch each of the muscle groups that contribute to making the splits possible. For example, for the "front splits," this would include the hamstrings, quadriceps, glutes, hip flexors, and calves - if you find tightness in this area limits your hamstring flexibility.
• Stretch prior to each gym, exercise, or dance session.  Consider this habit necessary for injury-free (hopefully), safe practice.  However, if your intention is to increase your flexibility significantly, a more concentrated stretching session of 10-15 minutes daily is necessary, especially following exercise or a warm bath when your muscles are most supple and pliable.
  • Muscles involved in the "side splits" include:  adductors (muscles of the inner thighs) and ligaments & tendons of the inner hip.
  • Two stretches that help lengthen these areas include the "frog stretch" and "splay stretch," - the latter can be executed at the wall while one reads, talks on the phone, or relaxes.
  • Research supports adding "active" stretching methods (e.g., agonist-antagonist stretching protocols) to otherwise passive stretches.  The splayed position can be made active by activating the glutes (an exercise we generally do in class with the therapy bands).