Do splits require strength?

While flexibility is the main must-have, splits also require some strength in the lower body. As well as strength in your arms if you're using your upper body to support your weight while your lower into a squat.

greatist.com - How to Do a Split Exercise and Get the Mobility Benefits - Greatist

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Share on Pinterest When used as an adjective, splits are not so favorable. Split-ends? Split nail? Split heart? No thanks!! But as a noun? Splits are a bad-ass trick-turned-exercise with some serious bragging rights. Read on to learn how to work up to a split and how long it takes. (Spoiler alert: It’s longer than 30 days). What is the split exercise, exactly? The split is a stretch that positions your legs in opposite directions. Front Splits. Front splits entail one leg going out in front of the body and one leg extending back. When the right leg is the front leg, the split is coined a right split and when the left leg leads, it’s dubbed a left split. How to do it: Start in a kneeling low-lunge position, back leg bent and front leg forward with knee stacked over ankle. Place your hands on the ground for support. Then, keeping your chest upright and core tight, extend the front leg while slowly sliding the back leg further behind your torso, unbending the leg as you do. Continue lowering until you feel it in your hamstring. Then, hold. Straddle Splits. Also known as middle splits, straddle splits entail positioning your legs out to either side of your body. How to do it: Start standing in a forward straddle fold, your toes pointed forward. Using your upper body and core control to help you move slowly, and keeping legs straight and strong, inch your feet out slowly. Continue spreading your legs until you feel a pull in your hamstrings or hips. Then, hold. If you can get down low enough, rotate toes up toward the ceiling while walking hands in toward your torso and away from the ground. Splits = flexibility = mobility The stars of “Cheer” and “Stick It” may make the movement seem easy-peasy, but being able to do a full split requires a pretty lengthy fitness CV. No matter the variations, splits require some degree of flexibility in the: hip adductor and abductors

hamstrings

groin

quads The deeper the split, the greater the flexibility required. While flexibility is the main must-have, splits also require some strength in the lower body. As well as strength in your arms if you’re using your upper body to support your weight while your lower into a squat. That said, “Being able to do splits specifically isn’t directly likely going to make you a faster runner or better lifter,” says physical therapist Grayson Wickham, DPT, CSCS and founder of Movement Vault. But (!) he says splits will improve your mobility, which will be beneficial overall. Slow and steady wins the race As much as you might want to force your body into a full split, don’t. “The full split must be achieved gradually,” says Larkin. Mega-emphasis on gradually. “You don’t want to try to force yourself to get a full split within a predetermined amount of time,” she says. (Like, 30 days, for example). Instead, you want to listen to your body and only go as deep as your body allows you to go comfortably. “It’s not a race,” she says. And treating it like one could lead to injury, according to Wickham. “If your body isn’t ready for a split and you try to make it do a split, you are elongating a muscle further than it’s able to go, which can result in a muscle strain,” he says. Ouch.

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How to do the splits painlessly?

Sandwich the bottoms of your feet together and hold them in place with your hands. Then, lean forward and push on your thighs with your elbows for 20-30 seconds—this creates a nice stretch in your inner thighs. Having flexible inner thigh muscles will make your splits easier to achieve.

wikihow.com - How to Prevent Your Legs from Getting Hurt from the Splits - wikiHow

This article was co-authored by Eric Christensen, DPT and by wikiHow staff writer, Janice Tieperman . Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. This article has been viewed 89,633 times.

Article Summary

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The best way to a prevent leg injury when you do the splits is to warm up beforehand with some leg stretches and 10 minutes of cardio, like running or jumping rope. Then, start getting into split position very slowly. Hold the pose only for a few seconds, and stop right away if you feel any pain. Alternatively, if you can't quite get the full pose, try it while sitting on a yoga black. You will need to work up to doing a full split, so be patient and practice the technique every day. For more tips on doing the splits safely, including how to keep your body limber with yoga, keep reading!

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