Splits

Splits are a seated position with the legs spread into nearly a straight line. There are two main types.

• Front splits — One leg extends forward and the other backward, forming a straight line from front to back. They are widely used in ballet, cheerleading, and gymnastics.
• Side splits (straddles) — Both legs spread out to the sides, forming nearly a straight line. In Korea, this is the movement people commonly picture when they hear “straight-line splits.”

In Korea, “doing the splits” is often spoken of as a rite of passage when learning taekwondo, ballet, or cheerleading. Many people also start as adults. It is common to see people who initially find it difficult because they feel stiff gradually increase their reach through consistent practice.

The areas that feel challenged differ depending on the direction.

• Front splits — The Iliopsoas and the muscles at the front of the thigh are stretched in the back leg, while the Hamstrings at the back of the thigh are stretched in the front leg.
• Side splits — The Hip adductor muscles on the inner thighs are the main muscles stretched, and the hamstrings are also involved.

The shape of the bones at the hip joint also influences the range you can reach. The orientation of the acetabulum—the socket that holds the head of the thighbone—and the angle of the neck of the thighbone differ from person to person. This is one reason some people reach the floor quickly while others take longer, even with the same amount of practice. Rather than comparing yourself with others, it is better to judge progress by whether your own body feels a little more comfortable than it did yesterday.

Consistent stretching certainly increases your range. A major explanation is that your body gradually becomes more comfortable with the sensation of stretching. Rather than a noticeable change in muscle length, the same amount of pulling feels less uncomfortable, allowing you to move into a deeper angle. This is called Stretch tolerance theory.

Strength training also helps increase your range. Studies have found that exercises involving deep lowering, such as squats and lunges, can increase range of motion as much as stretching when performed slowly through the full range. They also let you practice producing force in the increased range, helping your body use that new range with stability. You can read about the concept of range of motion in Flexibility and Range of motion.

• Warm up first. Stretching feels smoother after walking, light exercises in place, or a warm shower.
• A little at a time, often. Several short sessions put less strain on the body than one long session a day. A common approach is to hold one position for about 30 seconds to 1 minute and repeat it two or three times.
• Do not bounce. Bouncing downward makes it difficult to control the force and places a sudden load on the area being stretched. Lower yourself slowly as you breathe out.
• Stop at a pulling sensation. A feeling of a pleasant, relieving stretch is about right. If you feel sharp, stabbing pain or numbness or tingling, ease back up a little.
• Work both sides evenly. It is common for the right and left sides to feel different. Give the side with less reach one extra repetition.
• Use supports. Placing yoga blocks or cushions beneath your buttocks or hands can help you hold the position comfortably. You can start with a seated half-split.
• Keep it brief just before exercise. Immediately after prolonged Static stretching, your ability to produce force may temporarily decrease. One approach is to loosen up with brief movements before exercise or competition and save longer holds for afterward. See Stretch-induced force loss for details.
• Finish gently. Shaking out your legs or walking slowly afterward can reduce soreness.

• The area around the ischial tuberosity beneath your buttock keeps hurting or feels sharply sore when pressed. This is where the hamstrings attach to the bone, and repeated pulling can cause discomfort. Read more in Enthesopathy.
• A pinching sensation in the groin or at the front of the hip persists over several days.
• During growth, one side of the pelvis or buttock continues to hurt after practice. During this period, the area at the end of the bone where a tendon attaches is vulnerable, so excessive pulling can put strain on it. See Flexibility changes during growth.
• Your joints are naturally very loose. People with unusually mobile joints may find it easier to gain range, but muscular strength to stabilize those positions is important. Building strength is therefore a better fit than spreading the legs farther. See Joint hypermobility and Joint hypermobility in children.