How long should I hold my splits?

Hold each stretch for 20-30 seconds and repeat each stretch two to three times. Perform stretches on both sides to maintain a balanced flexibility.

athletico.com - How to Safely Learn the Splits - Athletico Physical Therapy

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August 21, 2014 10:00 am by Athletico

Coaches, parents and athletes often ask me, “What is the best way to learn or improve upon doing the splits?” Gymnasts, cheerleaders and dancers are often the population that is interested, but lately this has become a great topic for baseball players, hurdlers and hockey players. Below are three great stretches to assist in gaining flexibility to improve your splits with some good reminders on how to stay safe while stretching.

Three Stretches for the Splits

Place one foot in front into a lunge, keeping your toes pointed forward and your knee above your ankle. The other leg will be straight behind you, with your kneecap and top of your foot pointed downward. Place your hands, or if you can your elbows, on the inside of your front ankle. Hold for 20-30 seconds. Sit back on your back heel. Now your front leg should be straight in front of you. Bend forward at the waist, not the low back, to maximize the stretch. Hold for 20-30 seconds. Come back up to your starting lunge. Now with your hand, reach back, grab your back foot or ankle, and pull it up towards your buttocks. You may want to perform this stretch with a mat or a kneepad under your back knee. Hold for 20-30 seconds. Repeat the above three steps on each leg two to three times. Then slide into your splits and hold 20-30 seconds and repeat 2-3 times on each side.

Things to Always Remember When Trying to Improve Your Flexibility

Hold each stretch for 20-30 seconds and repeat each stretch two to three times. Perform stretches on both sides to maintain a balanced flexibility. Focus on good mechanics. For instance, keep your hips square, not turning to one side or the other. Keep your back leg turned under. Keep your knee above your ankle and your toes pointed forward. Allow yourself a quick warm up before static stretching.

Things to Avoid When Learning the Splits

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Avoid performing over-splits, placing your front foot onto an elevated surface, until you have your regular splits all the way on the ground. Avoid pushing your athletes further into the splits. Avoid bouncing in any stretching position. Many reasons exist as to why these three avoidances are important. The main reason is to prevent injury. Any of the strategies above may cause an athlete to brace, meaning the muscles guard against moving further. The muscles will refuse to move further because they are trying to protect the joints. Pushing too fast, far and hard when the muscles are not ready leads to injury. Stretch only until you feel a good stretch, not pain. In the instance you are injured and do need to regain your splits, you may wish to use the “pillow technique.” Stack pillows on top of each other and do the splits over the pillows. Only allow yourself to go as low as possible without pain. Once this pillow height becomes easy and painless, remove a pillow. Repeat this over the course of a few weeks until you can safely and painlessly perform your splits again. If you have a current injury, however, be sure to talk with your physician or physical therapist. Athletico has many clinicians that specialize in gymnastics, cheer, dance, baseball, hockey, etc. Find a therapist who meets your specific needs and can help you rehab safely back to your desired sport. Please click the button below to schedule a free assessment at a clinic near you. Free assessments are available in-clinic and virtually through our telehealth platform.