Stretch your splits in 3 weeks - Flexibility to the Max!
September 3rd, 2006 . by Drill Obsession
After reading this, here are some articles I recommend you also read:
- FAQs on this post - NEW!
- How To Become More Flexible
- Problem With The Splits?
- Ways To Improve Your Flexibility
- Flexi-tize and Strengthen Those Legs!
I know it sounds crazy. Have your splits down in three weeks when you’re still two feet off the ground? It’s possible, but you just need the time to commit to this. Before you read this, I’ll warn you that it sounds like a TON of time, but think about it . . . you want your splits, right? Why don’t you just get them now so that you don’t waste time thinking about how far from the ground you are? How long have you been trying to get those darn splits down? A year, perhaps two? Three weeks is not bad at all.
So, let’s get started (If you’re just looking for stretches, scroll down). Stretch where you feel comfortable, but not distracted. An area with a computer, for instance, might be a bad location, because you may be tempted to go on the internet and surf, which destroys your focus and stops your flexibility from improving. Focus and stretch as if you were meditating.
Week #1
Reserve thirty minutes a day to stretching (yes, including weekends, or else it won’t work. If you absolutely cannot stretch on one day, just make sure you get straight back to your stretching routine the next day). Warming up before you stretch is very helpful because it makes your muscles warm and easy to stretch. The warmer you are, the easier the stretch will be; thus, the more success you will have in getting those splits down. And here are your daily stretching routines:
Session 1: 15 minutes
I recommend that you get this over in the morning, before you go to school, work, or whatever you do during the daytime. After warming up, start your stretches. I recommend that you stretch one minute (at the very least) for each stretch. Remember: the splits are not dependent on one muscle. Helpful stretches are listed and described at the end of this post.
Session 2: 15 minutes
This one I’d say to do before you sleep. Do not slack off because you’re sleepy or tired. Brush your teeth, stretch, then sleep. If you absolutely cannot do session 1 in the morning and session 2 at night, then leave at least 2 hours in between sessions. You need to gain flexibility, have some time off, then work back on the flexibility to regain it and improve it.
Week #2
Keep up with the same thing as week one, but now stretching time is increased to 45 minutes a day. That means there is now a session in between–session 1.5 should be done after school, work, etc. And if not, leave 2 hours in between sessions. You should really start noticing that you’re getting close to the splits.
Week #3
Increase your stretching time to one hour. This is same as week two, with another session. This is the between dinner and before bedtime one. The free time that you have after dinner and before your last session should be used for an additional 15 minutes of stretching. After the end of this week, you should be in your splits! Yipee!If you’re having problems or not noticing any improvement, try other stretches. Again, a variety of stretches is your best bet. Remember to sit in the splits, or as close as you can go (I know it hurts, but how else can you get it?).
Tip: Stretch when you’re doing an inactive activity, like the laundry, reading a book, watching TV, or talking on the phone. This should be apart from your sessions, which require 100% focus. Extra stretching is always beneficial!
Precaution: It’s NOT a good thing to be feeling pain when you stretch. Pain is different from soreness. The two concepts are a bit hard to explain in writing. In general, if your legs feel painful when you stretch, it’s a good idea to ease back a little bit. If you find that you are still having problems with this, the best bet is to consult a coach or doctor since they know best. Many readers have questioned whether or not they are physically capable of doing the splits because they feel that they are making little progress; I will refer you to this splits misconceptions article for that purpose.
Some helpful stretches
V-sit: sit with your back flat against a wall. Bring both legs as far back to the wall as you can and keep proper posture and straight legs. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible. Feel the stretch. Do this first pointing your toes, then flexing your feet. Try moving your legs out further as you go on. Also, you can reach out towards your right and left legs. Remember to breathe!
Straight leg stretch: Basically, keep your legs straight and feet together. Stand, and without bending your knees, reach down as far as possible. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch. You can also do this one sitting. Sit with proper posture, legs straight out in front of you and ankles together. Reach out with your arms. Do this both flexing and pointing your toes.
Sideways stretch: Ok, so you’ve probably figured out that I’m making up names for the stretches as I go along. Pretty creative, eh? Anyway, the “sidways stretch” goes like this. Stand in the straight leg stretch position. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet. This doesn’t have to be precise, just as long as you’re close. Stand up, keep your posture back. Now reach down to your right foot, keeping your posture back and your hips in line. Your hips shouldn’t shift to aid you in your stretch. Go down slowly, and if you hips shift, come back up and try again. Go as far down as you can without shifting hips. After doing this for a minute, bend your left leg and continue stretching to your right. Now switch legs.
4 Stretch: Named because it looks like a number 4. Sit down on your butt and put both legs straight out in front of you. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed. See the 4 that your legs make? Stretch, with proper posture, to your right leg. Reach out with your arms, as far as you can. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute. Switch legs, and repeat.
Standing V-leg stretch: Stand up, posture back, with your legs shoulder width apart. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible. Bring your straight arms between and beyond your legs–reach back. Also reach to your right and left legs. Reach down the center, too. As with the straight leg stretch, keep your weight over your toes rather than your heels.
Half squat: Squat. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg. Put your right hand on the ground to the left of your right foot. Use your right elbow to push your right knee out. You should feel stretching your inner thighs. Switch sides.
The splits: Well, if you want your splits down, shouldn’t you be doing them?
. Never be discouraged by how far you are from the splits. Just get as close as you can and hold it there for awhile (a minute). Relax, and repeat a few times. You can also do the splits on the wall (preferably, a doorway, so you can keep your balance). In a few days, after doing multiple stretches, you will notice that you’re getting closer. Rejoice!
All of these stretches usually take about a minute. Above, I’ve given you much more than fifteen minutes of stretching, so spread these stretches out. Do some in one session, others in another session, but try to stretch as many muscles as you can each session. Don’t confine yourself to just one stretch. Do both splits in each session at least once (preferably at the end, to see your improvement).
Another thing to remember is to stretch both legs. A lot of people stretch one leg, while the other leg is completely inflexible. This leads to uneven kicks. It’s a good idea to get both legs flexible so you aren’t stuck with being good with one split and not the other. You never know what split you will encounter in the future!
Remember, you must focus on and want the splits, or else you’ll never get them. The wanting part is easy. Who wouldn’t want to do the splits? The focus is the hard part. Stretching in your kitchen, for instance, is a bad habit. You’ll see that bag of chips and box of cereal and be completely distracted. You’ve lost your focus. If you truly want your splits, you should be stretching like you’re meditating. Think of nothing other than those splits, breathing, and your flexibility. This is not the time to daydream. Now go stretching, and remember, think:splits, splits, splits, splits, splits, splits, flexibility, splits, breathe, splits, splits . . .
*Note*–more stretches have been submitted through comments. Some of these stretches are listed below.
Additional stretches and responses to comments (see also FAQ)
Edit 9/6/06
Thanks Hailey for the comment! Here’s another good stretch from her: “A good stretch is the frog. You lye on your stomach, and bring your feet together, with your pelvis on the ground, sort of like the butterfly in reverse, and the goal is to get your feet to touch the ground, still together, and your knee’s bent, and your pelvis on the ground. After you acheve that bring your feet closer to your body and do the same thing over again, untill you can have your knee’s bent, feet and pelvies on the ground, and your feet right against your body. It helps dancers with their turn out too.”–I have heard of this one and tried it myself; it’s a lot harder than it looks, but an excellent stretch. It’s a good before-you-sleep stretch, while you’re in bed and have nothing better to do. Now you can add it to your stretching routines. Hope those splits are coming along well. 
Edit 10/4/06
Nina, thank you for the comment. Sorry for the confusion! I hope that this re-explanation of the frog stretch might help you see what it is.Frog stretch: Lie down belly on the floor. Bend your knees and put your the bottoms of your feet together– push them towards your pelvis, while trying to keep every part of your body flat on the ground. It’s like the “butterfly stretch” except on your stomach. I’m not sure if that’s a universal term, but the butterfly stretch is where you sit on your butt and put your feet together, knees bent. You try to push your knees to the ground and feel the stretch in your inner thigh area. This helps with your center splits because you need flexibility in that area.
If you are getting little results, make sure that you are warming up before stretching (the warmer, the better) and focusing hard on flexibility and nothing else. Get “in the zone” (100% focus) when you stretch. No phone calls, TV, or music if it distracts you. Use a variety of stretches everyday. Don’t forget to breathe. Good luck!
Edit 1/23/07
Thanks, Evi, for suggesting the lunge as a stretch. I usually think of it more as a workout and muscle-strengthening activity, but it does work as a stretch if you let your muscles relax. Here is my explanation of it for those that want to try it: stand up, feet and heels together. Take a step forward with your right foot, keeping a large stride–this is just like the “sideways stretch” position except with a larger space between your legs (for average height, keep around 3-4 feet or whatever is comfortable for you). Now bend your right leg to make it perpendicular to the floor. This is a step before the lunge–the “runner stretch” (I just realized that I forgot to add this!). The runner stretch is helpful for your calves; hold in this position for a minute or two. Now, to get to the lunge, keep your right leg in position, and slide your left foot back as far as possible while keeping your right leg still in perpendicular position from knee down. This is the lunge position. Typically, lunges are done to strengthen your leg muscles (thighs, particularly). If you are interested in doing that, stay in position for about five seconds, then take a step with your left leg and do it again. Keep repeating (you should feel a burn in your thighs) and hold weights at your side if it gets easy for you. It might help if you squeeze your ears with your elbows or hold onto your hips to keep balance (if you are not using weights). To use the lunge as a stretch, place your hands on the floor on each side of your right foot so you can keep balance, ease the pressure off of your thighs, and focus on the stretch more instead of focusing on strengthening your leg muscles. There is a primary goal when stretching, and that is attaining flexibility. Take things one at a time–you can work on leg strength later! Anyway, the lunge is particularly helpful in stretching your inner thighs. Notice that, if you continue sliding your leg back (and let your front foot leave the perpendicular position), you will slide into a split! I found it helpful to get into the lunge position and slide back as far as I could into the splits until I finally got there. Hope that the lunge helps you!
Edit 3/16/07
Elphie, I am proud of you for getting those splits (almost) down! Great job with your stretching, and I hope you are happy with the results! That last inch or two will not be too difficult. The way that you get that down is by sitting in the splits for a few minutes (maybe about 2 minutes). Then, switch your splits so you can stretch the other side. Get up, walk around a little, and restretch. If you sit in your splits for just 2 minutes about 2-3 times a day, it will be there in a few days. Concentrate, warm up, and stretch. You’ll get there. Don’t worry too much about being able to pick up choreography. If you aren’t so experienced, it will just take more practice to get it down. Don’t stress if you don’t get the routine while it is being taught. Just try to remember all that you can so you can practice once you get home, and then go to your audition the next day feeling like you’ve worked hard and learned something. Best of luck at your audition.
Edit 4/8/07
Diana, thanks for offering great advice. Remember that flexibility is something that is developed. You may return back to normal the next day for the first few days of stretching, but do not lose motivation. Keep stretching with a strong focus. Soon enough, you will be able to see improvements. Good luck at tryouts!
Edit 7/22/07
Melanie, if you are scared to go into the straddle splits, just remember to slowly go into them. Keep your hands on the ground and slowly lower yourself. Once you feel tension, hold the position to feel the stretch; however, do not go so far into the splits to the point where you feel pain. Another way to practice the straddle splits is to sit on the floor in a v-sit position. Gradually pull your feet further apart. Reach forward with both arms to feel the stretch. It helps do v-sit with your feet against the wall, so that you can pull your body into the wall (or you could sit with your back against the wall, and pull your legs back towards the wall). Hope that helps! Thanks for visiting.
Edit 7/29/07
Charlotte, you should consider sitting in your splits for a little less than two minutes. When your knee starts to shake, try to make it stop by balancing yourself; if that doesn’t work, don’t worry! Get out of the splits, and then go back to them when you feel ready. It takes time for your body to develop the ability to do the splits. As for the grinding in your knee joints, you should definitely be careful with that. Make sure that your ankle/foot isn’t bent the wrong way because that could cause your knee to be irritated. If it is painful, you should ask a doctor about it.Melanie, this post is for all splits (right, left, and center).<
Edit 8/9/07
Hi Beth, you asked if there are stretches that would decrease your flexibility. Nothing that I know of will actually “decrease” your flexibility. If over time, you don’t stretch, then you become less flexible because your muscles have relaxed. If you are stretching properly, it can only increase and develop your flexibility. As for starting ballet, there is never a “latest” age. Most people start when they are very little because it is easier to develop ballet skills, such as flexibility and pointy toes, at that age; however, if you are committed, I believe that you can gain those skills. It will be much harder as you get older, but it is most likely still possible (for most people).Austin, most boys are able to do the splits as well; however, the reason it is harder for boys is because they are generally less flexible than girls. By this, I mean that a girl who never stretches tends to be more flexible than a boy who never stretches (I have no idea why this is so). Anyway, because of this, it takes guys a little bit of a longer time to get the splits because they have a longer way to go in terms of flexibility in order to achieve the splits. I did say that most boys can do the splits… please refer to this splits article to see if you’re capable.
Edit 8/25/08
I’ve batched up a ton of questions and addressed them in the FAQ post. From now on, I’ll be updating that page instead of this one. Check it out!
Are you an expert in some area of dance? Contribute your knowledge to the wiki!Anyone else have stretches or suggestions? Any confusion on the stretches? Comment!
A good stretch is the frog. You lye on your stomach, and bring your feet together, with your pelvis on the ground, sort of like the butterfly in reverse, and the goal is to get your feet to touch the ground, still together, and your knee’s bent, and your pelvis on the ground. After you acheve that bring your feet closer to your body and do the same thing over again, untill you can have your knee’s bent, feet and pelvies on the ground, and your feet right against your body. It helps dancers with their turn out too.
Hey i’m the captian of my squad and i been in moives llike Bring It On (All or Nothing) and it was pretty fun, but when it took a long time to finish part 1 of the movie cause most of the girls didn’t know how to cheer or do the splits. So I had someone have the girls stretch for a long time. And I look up this site and it help me and the girls. By week 3 we had all the girls doing spilts and everything jumps, pyramids and yeah cheers. Well Thanks alot.
hey
Wow. Thanks soooo much! Anyone who says that 3 weeks is long, they’re wrong. It’s bettter than a year!
I have been stretching for a week with little results. I have tried all of the exercises and held each one for 30 sec or 1 min, twice a day and 2 days 3 times a day. I have very minimal results please help. Also I do not understand the frog exercise. Could you please explain a little better.
has anyone gotten it in three weeek yet???
This website really helped! after 3 weeks i was almost there, it took me 3weeks and 4 more days but then i could do them!! and before i started i tried and i was about a ft. and 3/4 off the ground. Now i can do them and i was voted head cheerleader!!!!!!!!!!!!! (luckly I got them before cheer tryouts!
wow! im in gym, so i really need to get my splits down a little better then they are. i am going to save this page in faves, an work on it!! i hope i can get em down! thanks for this page!!!
thanks!I have been working on my splits for a couple of weeks then i found your program and I could do my right splits during the first session.
i got my splits in a week! STAY COMMITED
I sure hope this works……my splits NEED to be flat in 3 weeks or less
Hey I have been wanting to be able to do the splits for quite a while. I tried to stretch myself with little results. I hope this 3 week plan works. I will start tomorrow (Dec 04/06) and let everyone know how it works out. I am NOT flexable at all so if it works for me it should work for any one. wish me luck. expect another post in the 26th
hey umm these stretches are really good,
i can already do the right leg splits flat and nearly middle but i want to get further down in middle and left leg. i am about 1 inch of the ground in middle.
some good stretches that i do are the ones like froggy where you sit on your bum and bring your legs in to your pelvis area otherwise out a bit and you push them down to the ground or as far as you can until you get them down to the ground and then you can try to put your head to your feet if you want. its a good stretch. i use it alot. And thanx for the advice ure a cool site.
I just discovered your website regarding doing the full side split. I will reread your program and give it a shot starting Monday, 12/11/06, and report my progress. Years ago, I was down to an inch or two from doing a full side split but degenerative arthritis in my left hip stopped my progress dead in its tracks. About four years, I had complete left surgery replacement and was order by my doctor, and wife, to avoid doing stretching exercises. Last year, I felt enough was enough and jumped into a fitness routine at the health club and started to slowly get back into a stretch routine. I was so tight. I thought my fingers will never passs my kneecaps in the toe touch exercise. Now, depending on the day and warmup, I am around six to twelve inches from doing a complete side split. I just seem to hit a wall and no matter how hard or how long I try to reach the floor, no go. So, I was happy to discover your website and now I have a goal.
Thank you
thanx soooo much for all of this wonderful advice!!!!, drill team try outs are less than a month a way, and though i am an incredible dancer (no joke) i can only do the right splits and center and left dont seem to be getting any better with my current stretch routine. im gonna start this first thing tomoro!!! i really appriceate this, and i will like it even more if i make the team
i really hope that this works!!!! i have drill team tryouts in about 4 and1/2 weeks and have to have my right and left splits!!! i will tell yall how it turns out on Feb.1st
HEY, I JUST WANTED TO THANK YOU ON THE GREAT ADVICE THAT YOU GAVE ME BECAUSE MY SPLITS ARE ALMOST THERE!I AM POSITIVE THAT I WILL BE DOING THEM IN NO TIME!BUT IS THERE ANY WAY THAT YOU COULD GIVE ME SOME ADVICE/HELP ME TRY & DO A CARTWHEEL OR A ROUNDOFF..? & HOW DO I GET MY KICKS IN THE AIR BECAUSE I FEEL LIKE MY BODY WONT LET ME GET MY KICKS HIGH WHERE I NEED THEM TO BE..& I PRACTICE EVERYDAY LIKE YOUR SITE SAYS, BUT I CANT GET MY KICKS AS HIGH AS I WANT THEM… ANY ADVICE..?
[…] Here is the link to this article on the new site: http://drillobsession.com/?p=93 […]
[…] to the Max–Stretch your splits in 3 weeks!Problems with the splits?How to Become More FlexibleFlexi-tize and strengthen those legs!The truth about enduranceDeveloping passionWays to Improve Your FlexibilitySteps to elevate yourkicksHow to smile bright, but naturalHow to curl hairSky-High KicksCreating “Perfectable” ChoreographyHow to Mix MusicHow to Teach the Routine EfficientlyNew Years […]
[…] to the Max–Stretch your splits in 3 weeks!Problems with the splits?How to Become More FlexibleFlexi-tize and strengthen those legs!The truth about enduranceDeveloping passionWays to Improve YourFlexibilitySteps to elevate your kicksHow to smile bright, but naturalHow to curl hairSky-High KicksCreating “Perfectable” ChoreographyHow to Mix MusicHow to Teach the Routine EfficientlyNew Years […]
does your back leg have to be perfectly straight when doing a side split and i cant get my front leg to go down all the way? i just entered my third week so will these problems stop by the end of it or am i not stretching right? one more question, if ur a freshman and uv never done it before then do they take it easier on u and not expect u to do every thing right at tryouts???im sorry for all the questions but i realy need to know!!!!!!!!!
you are sooo great i feel 100% better about it now thank you sooo much
well i really need to get my splits down B4 3 weeks bcuz our Junior Varsity tryouts are march 26 so if i wanna make it i have to be able to do a split and i really hope this works… but any of u if u any other way to help me jus send me an e-mail at psj_shawty@Yahoo.com thx sooo much
Heyy well this website has really helped me but what I find is I stretch every day and every night, but when I wake up the next day I’m just as unflexible as I was before I stretched. How can I stop this?
but has been like realli gd thx =D
Thank-you so much!
I cannot say that I was entirely faithful to doing splits 30-60 minutes each day for three weeks, but now I can almost do the splits… I am just an inch or two off the ground (after a bit of warming up first, of course!) Is there anything that I can do to get those couple of inches in less than one week? I want a fresh new exercise svp!
*Me*
p.s. Is there anything I can do to become a better dancer so I could pick up choreography more easily when taught at an upcoming audition?! I really want to start up with dance lessons, but they aren’t starting until after the audition… :S
[…] Edit 3/23/07: Moira–in order to become more flexible, the best solution is to stretch routinely. Stretching daily allows you to build flexibility and maintain it the next day. This eliminates the amount of flexibility that you lose from not stretching for long periods of time. Some useful stretches are listed at the end of this article: http://drillobsession.com/?p=93. Important things to remember about gaining flexibility: Stretch correctly: Make sure you are holding each stretch for an appropriate amount time (1-3 minutes depending on the stretch), and make sure you feel the stretch where you are supposed to. Stretch routinely: Flexibility is something that you have to build. Once you stop, flexibility doesn’t just stop building–it collapses. When gymnasts stop stretching for long periods of time, getting into the splits becomes very difficult as a result of the loss of flexibility. Stretch daily if possible. Stretch more than one muscle: It is important to stretch several muscles. If, for instance, you are interested in doing the splits, you must stretch several leg muscles and not just one. Stretch everywhere that you must. It takes time: Stretching isn’t a one-day thing. Be patient so that you don’t lose motivation. I hope this helps you gain the flexibility that you asked for. If not, please feel free to email me or post another comment at the new site (www.drillobsession.com). […]
the “Frog Stretch” Hailey was talking about is also known as the butterfly stretch. What you do is sit down and make your legs form a diamond. You must allow your knees to always touch the ground. Then what you do is lean over your legs. It gives you a good stretch. To improve the stretch, move your feet closer to your body.
And Amy, the same thing happened to me. I pushed myself way to hard, but by the end I was able to sit with my legs totally straight and my toes pointed and able to lie on my legs with no pain. I showed my dad, but when I was trying to show my mom in the morning, I went back to normal. I warmed up and everything. Right now, I am on my second day, I am trying to improve my flexibility-I’m trying out for drill training this Thursday! :O I am a bit more than I foot off the ground for side splits, but I am about more than 2 feet off the ground for middle splits! HELP! I don’t need them for drill training, luckily, but if I am to do wranglerettes, then I do need them down. What will I do, if I loose what I gained overnight?! (ToT)wah!
Hey. I have been doing at least an hour of stretching for a few days now, and I have improved! I am still about 2 ft off the ground for middle split, but for the sides, I am very close! Well, not that close, but I am about 8 inches off the ground and that is about 3 days worth of stretching… If you see a yahoo question about how to do the splits by Diana K, then that is mine. I got some incredibly good answers. I reccommend that you go see it.
I know that it gets bothersome to stretch, but just think about how much you have always wanted to do the splits! (I know I have!)
[…] Flexibility to the Max–Stretch your splits in 3 weeks!How to Become More FlexibleProblems with the splits?Flexi-tize and strengthen those legs!The truth about enduranceWays to Improve Your FlexibilityHow to curl hairSteps to elevate your kicksSky-High KicksDeveloping passionHow to smile bright, but naturalCreating “Perfectable” ChoreographyHow to increase productivity at practiceHow to make practices run quickly, yet effectivelyHow to Mix Music […]
[…] Edit 5/13/2007: Rebecca–in my opinion, it is never “too late” to start. Making the drill team is largely about your commitment and dedication. It’s not about whether not you can do the splits; it’s about how badly you want to get the splits down, and how badly you want to learn drill. If you truly want to make the team, then your best bet is to demonstrate your commitment by stretching now and practicing hard during the try-out/audition process. If you need help with the splits, I’d recommend that you read this article: http://drillobsession.com/?p=93. In the meantime, good luck with making the team next year! […]
this is so great,i am 31 this year and i am determined to do the splits.i am starting week one today…so very exited!!!
i will see you in 3 weeks to post awesome results!
[…] A reader has requested that I create a routine for kicks similar to the one I created for the splits. So here it is . . . […]
i can do all my splits my left, right, and middle. OMG i feel soooooooooooooooo bad for all of the losers out there that cant do their splits…. tear…. well sorry guys
toodles!!!! good luck…not
i’m a loser who cannot do the splits…. i can’t even get closer than three feet off the ground. i’m usein my laptop right now so i can stretch and type and my legs are so totally killing me. oww. ive stretched every day for the past week, i dont see why i havent gotten them yet. i havent even gotten any better at all ! i havent even got a bf or a bff or any kind of friend at all!!!!!!! omg i suck. omg these pants are too small they only come up 2 inches above my belly button! oh and hate taking showers, it’s not my fault! i stink…….literally……..omg a new star trek is comin on i g2g!
bye,good luck i know i dont have any.
meditation is an awesome way to stretch it clenses your mind, body, and soul. you need to become a vegetarion it is a crucial ingredient in the soup of stretchiness. another key ingrediant is eating lots of soy beans try not to squish them they get sad when you do that…just crunch them peacefully and they will die a quick and painless death… o by the way these beans dont make you toot. but some beans make you really toot and it smells horrible. we dont like letting those gasses into the ozone layer it kills trees, i like hugging trees, they are quite loving. i like cheese. remember stretch peacfully and listen to the trees and the ants and the birdies and everything thats living around you in harmony
remember dont let those harmful gases into the atmosphere… i love you and the trees. bye for now
hey, guess what you guys! I can do the right splits now! I’m just a bit off the ground on my left side, and a few inches off the ground for my middle!!!!!! Whoo hoo! yeah!!!!!
Hey!! I can already do my left splits, and I am about 6 inches away from my middle and right splits. I really need to get those down and become SUPER flexible for cheer tryouts (I am already pretty darn flexible). I want to stand out at try-outs because I have heard from older cheerleaders at the high school that all the other girls that try-out’s flexibility SUCKS. So if I go in there and am really flexible I have a better chance of standing out and making the squad. I am already a great cheerleader (I am going into 8th grade in September, and I have been cheering for 6-7 years), but I want to get more flexible for my tumbling classes (round-off back handsprings, etc). This article is very accurate, and was explained in full detail. I was wondering if anybody had any tips that can help me at try-outs! Thank you and good luck everyone who is working hard to get the splits!
-Samantha
Hello…the comment I left ^above^, I did not post at 1:07 am, but 12:07 am…I am not fond of imperfection…therefore I felt it was necessary to correct this mistake. Thank you for your understanding!
I used to be able to do any splits imaginable, but over one [sad] winter I am now unable to do the splits one way. I can do them side ways with my left leg forward but I am dying to know them going down the middle. My twin, and best friend joke around that they are closer to the splits going down the middle, and it aggravates me to know that at one point I was able to do them and now I cant. So I have come to your site, and I am very dedicated to mastering this splits. I am already pretty flexible. I already know back-bends [and coming striaght up] cartwheels, round-offs, (one-handed too), fronthand springs, front walk-overs, & flip flops. Not to mention the splits with my left leg forward (as I had stated earlier). Well I just wanted to thank you for making this site, and I would like to suggest that you give more advice on other things like, backwards things. Because I can do backflips and back handsprings on a trampoline but sadly not on the ground. Same with an aerial [which by the way I am close to getting] S o thanks and I will try to give you an update in three weeks!! I am starting off with past experienceand maybe about 1.5 -2 feet from the ground. Thanks, bye!!
Hello
Great book. I just want to say what a fantastic thing you are doing! Good luck!
G’night
hey everyone. Im from Portugal =)
thanks for this website. Ive been trying to do the splits one year from now, im almost there, but i have been on the same level since last month i cant seem to be able to improve maybe i wasnt doing the right streches, thanks for the advices here. im sure i’ll get them in no time
Hi, does any one have any pictures of these streches because im not completely sure that im doing them right.
This has helped me I am just about to start week 1 now. I will tell you how I do every week!
I look forward to hearing your progress. I definitely recommend you also sign up for the forum as it is a great place to share ideas and get tips from other members.
I have an important question. I am totally down for this but is this guide for getting all your splits? As in right splits, left splits and center splits? I would like to know please! It’s urgent!
I have got the splits in 4 weeks … thanks !
What are you supposed to feel streching. Whenever I do the splits (I am not close at all) my ancles hurt and I feel the strech in my thigh but the back leg feels nothing. It just doesn’t feel right?
It is my six day and I am doing awsome. I know without a doubt I will get my splits within the three week time period!! I’ll post again next week.
Is there an online video that accompanies this article? or just a video with great stretching techniques for splits? thanks!
Hi I’ve just started doing this , I can practise my right splits but i find it really hard to get down into left splits and centre. Plus I find it really hard to hold the stretches will it get any easier?
I have a good stretch. find a wall and a mat. lye the mat down so that the end is touching the wall. put your right leg (knee and below) up to the wall. the bottom of your knee should touch the ground. while keeping it there, put the left leg bent so your foot is flat. hold for 60 sec. next, move your left leg so its straight and your heal is still touching the ground. hold for 60 sec. next go down to the splits all the way (with leg still against wall). hold for 60. sec. It really works
ok im a boy and i want to learn how to do the splits….there really isnt a reason for learning how to do the splits i just want to….so is it possible for boys to do the splits as easy as girls?
Great!
Just wondering, does anyone know, like, the latest age that you can start ballet at? Like I know you would need to satrt at a young age, whats the oldest sugested age?
Im 15 I used to do it when I was about 6 but not for long, now Im wanting to do it again…
Get what I mean??
Also, sorry to be annoying…
Are there any exercises that would like, decrease your flexability? You know…
So I’m new to stretching but I’ve been stretching for a week now making great progress, but I’ve noticed that my toes feel a little numb? Has anyone else experienced something similar or know why that might be?
I’m fine with practising splits but have no upper body strength at all and I can’t hold myself up. Any advice?
Thank you!!!! Wow, I’ve read all the stretches, and I’m gonna give them a try. Doing the Splits sounds sooo easy and fun, but it’s way more than that.
I also just have a question. I’m 13 and I’m soooo interested in doing cheerleading but I’ve never done it before!!! Is it true that most people have started when they were really young? And am I too old to start??? Plz help! thx ~~
Austin,
About guys being able to do the splits as easily as girls can: I think how flexible you are to begin with matters more than your gender. If you have played other sports and have worked out your body through stretches, you are in better shape than most guys because you have kept your body active and flexible. Just keep practicing and you’ll have it down with no problem. Good luck!
Anna,
Try practicing while holding yourself up with your arms against a wall, couch, chair, etc. Keep it up and good luck!
Bel Jayne,
I definitely encourage you to try out cheerleading. A lot of people do not have past experience and do great in high school cheer squads. Read my Tryout Season article on how to best prepare for tryouts.
These are all great questions you all have been posting. I definitely recommend everyone to check out and post in the forums. Sometimes you may get your questions answered faster there than here as I may not have time to answer all questions. Check it out:
http://drillobsession.com/forum
Hello! Thanks for the tip:) Right now I’m stretching once again because I just recovered from sickness last month.
I wanna hear some success storys! One of my friends is a semi pro cheerleader now and Im so jealous! I danced for colorguard and Show chior in high school but now Im a cosmetologist and I find myself wanting a new project…. I figure if I do ever get another chance to do anything it wouldnt hurt to be able to do the splits!
[…] Edit 9/4/06: For help on the splits, read Flexibility to the Max–Stretch your splits in 3 weeks! […]
hi…i just accidently got into this site…and i find it awesome…i’m not starting it yet though…coz i have exams 2moro morning.but i’ll start after my last paper.i use to know how to do the centre split last time..but i cant now.coz i din continue doing it.–>forget to practice..hehehe
but strangely..i can do the centre but i cant do sides..not even the right..y??? but that is last time..
i use to envy people who can do split. but i think i wont be anymore.just have to wait till exam is over..then i’ll start doing it!!yay!! thanks for the info.
[…] Since my post about stretching splits in three weeks has been so popular, I’m writing a follow-up. […]
i was just browsing and foud your website! its awsome and im gona start right away! but first i wanted to know if you knew any good warmups i could do before streaching? i usualy jog but since the weather has ben vary rainy i cant do that everyday.
thanks
Any type of cardio exercise you can do is great. If you can’t go outside, jumproping works well as a warm up. Also hoola hooping is very excellent and helps tone up abs at the same time.
thanks for the advise! i started your porogram the next day and my splits are almost down! not much left to go!
ill let you you when i get thme dow! thankyou so much!
HI IVE BEEN TRYING TO GET MY SPLITS DOWN 4 EVER. WHEN I FIRST STARTED STREACHING I GOT HALF WAY DOWN IN A WEEK. BUT THEN I COULDNT GAT ANY FARTHER I KEEP STREACHING AND STREACHING SO NOW IM GOING 2 TRY THIS AND I’LL SEE IF IT WORKS FOR ME. IF IT DOES I’LL WRITE A COMMENT.
HI I’VE BEEN TRYING 2 GET MY SPLITS DOWN 4 EVER. WHEN I FIRST STARTED STREACHING I GOT HALF WAY DOWN IN A WEEK. BUT THEN I COULD’ENT GET ANY FARTHER I KEEP STREACHING AND STREACHING SO NOW IM GOING 2 TRY THIS AND I’LL SEE IF IT WORKS 4 ME. IF IT DOES I’LL WRITE A COMMENT.
Thanx for the info,i’ve been farther down on the front split,but need more work on the side,i’ll keep trying
YAY!! I’M GETTING WAY MORE FLEXIBLE AND I CAN ALMOST SIT IN THE SPLITS!! thank you drillobsessions!!!!!!
I’ve been trying to do the front splits. My back (left) leg doesn’t go down and basically is kneeling when I attempt to do the splits. Which one exercise should I especially focus on to stretch out that muscle?
Hi all!
Very interesting information! Thanks!
Bye
well i’ve started your stretches two days ago but only problem is that my flexibility lasts less than 30 minutes. I warm up and stretch for about 45 minutes then take a half an hour break.. I go back and voila im back to my old brittle self. I dont seem to be improving at all T-T
Also im having immense trouble with the V sit. Im only 14 but when i try to push my legs further back i feel an explosion of pain behind the knee of my right leg .. almost like a buckle?
Is that normal or should i perhaps drop the V sit stretch…
please reply! i’m not getting anywhere and i need my splits in 3 weeks!!!
p.s i’m still a foot and a half away from all my splits T-T
eh sorry me again … I need my splits not for dancing or cheerleading, i need them for Tae Kwon Do and the kicks…. does that make a difference in how i stretch?
Hi guys!
Thanks for your great site. I’ve now mastered the splits and I’ve started taking cheerleading lessons. Thanks so much!
im looking foward to trying these streches. ive been trying to get a split for so long. i’ll let you know in three weeks : )
this does not work. i have been doing these streches for 5 weeks and there is NO change.
Doingthe spilts will take months if not years
its not working =.=
I’m going to begin this three week drill in the morning and see if it works. I’ve always been told I was flexable but I never could do the splits.I will see after three weeks if I can successfully get my splits.
I used to be gymnastics when I was younger and I used to be able to do the splits, but then I stopped and now, 10 years later, I wanna be able to do the splits again. I’m so not flexible right now, my legs only open 90 degrees but i’m going to try this and apply some techniques I learned from gymnastics, so hopefully by November 1st, 07, I’ll have a pretty good split. I’lll let you guys know my progress/results
this is way 2 f****** HARD!!!!
trying to get the splits in 3 weeks will not get you the kind of flexibility that will help with martial arts or self defense situation. This site will probably leave you sore as hell, and probably damaged. NO SUCH THING AS A QUICK FIX!!!
omg dis hurts….kinda lol…..im getting dere!!
lol………im neally doin da SPLITZ!!!! 
lol…..
:(
it’s been like 2 days and I’ve definitely seen an improvement
I’m thinking I can get it in 3 weeks for sure
Hey Beth- Look up a local dance studio and ask them about the classes. Sometimes they have classes for Middle School to High School age. If I remember correctly Martha Graham (a modern dance pioneer) didn’t even SEE a ballet till around 17!
i can nearly do them and im on week 1
There is a lot of quality information on here to learn how to do splits. Everyone should keep in mind that 3 weeks is definitely just an approximation of the time it will take… Different bodies stretch differently and muscles take different lengths of time to gain flexibility, depending on the person. A lot of important stretches have been recommend already! I do most of these before all of my dance classes.. Especially when I help teach the little ones.
Another good stretch (I’m not sure if this has been posted already or not) is when you lay on your back and put one leg flat against the ground, and grab the other leg and bring you knee to your head, bending you leg (30-60 seconds), then straighten your leg in the air and pull it back with your hands just below the knee (above the knee when your leg is upside down) back as close to you head as you can. Hold for about a minute. Then go back to the bent knee position for 30-60 seconds. Then switch legs. Then repeat all over again but instead of pulling your leg back towards your head, try to stretch it to the side of your body. This is a great stretch that I have found to be very helpful in getting those splits down. Make sure you have warmed up and stretched well before attempting. Good luck to all.
Hi, I am watching an episode of that show about making the Dallas Cowgirls dance team and when they do splits I am like gosh, I wish I could do that too!! And then it hit me, internet!! So I googled “How to do splits” and this lovely site came up. I’ve read all the stretches recommended and some comments left by other people and the 3 week plan, it looks so promising and I cannot wait to start, I think I’ll start right after I’m finished writing this, hehe. I am a tall and skinny extremely unflexible volleyball player and I used to do ballet also (which didn’t work out for me too well because I am so unflexible). I can’t even touch my toes standing or sitting, and it hurts for me to even just sit in that position to do the touch your toes stretch! It’s embarassing for me when we stretch at volleyball because I just suck at it! My mother can touch her toes and I can’t! So I am definitely going to do this and get my splits down because not only will I be able to do a split, but I’ll be in general more flexible!! And then I will show off about it to anyone and everyone all the time haha! Okay, I’ve written enough here. Wish me luck!!
~Lexy
Oh, I just read some of the comments that are saying how hard this is and what not- all the negatives… And I’m still not discouraged! If I don’t get my splits down in 3 weeks, so what! I will just continue stretching and eventually it’ll happen, it IS possible for anyone to be able to do a split I think and it doesn’t take a lifetime, or anywhere close to one haha. Plus, isn’t stretching good for your muscles anyways? It’s a healthy thing to get into the habit of doing.
And of course I suppose, the right stretches, and the right mindset, and patience will get me those splits!! Okay NOW I’m done writing here, back to eating my ice cream and watching TV. And then stretching!! Goodnight people!
~Lexy
Me and my mum are going to start this tomorow, shes 37 and im 14
this is going to be funny.
ill let you know how our progress is going throughout!
Happy Stretchin!
Abi x
Do you still stretch if your muscles are sore because it hurts when you try to stretch when your muscles are sore. When I stretch my muscles are sore from stretching the day before.
Sometimes when I stretch I also get a headache right after. Is that normal?
At gym we do a series of excersises in a row before going into splits. The first one:
1. Sit on one leg (either one, doesn’t matter)
2. Put the other out in front of you, try to touch your toes WITHOUT BENDING YOUR KNEE!
The second one:
1. keep the same foot out in front as the first stretch.
2. bend your knee so it’s perpendicular to the ground, keeping a hand on each side of your knee and your upper body above the knee, not leaning on it.
3. keeping the other knee on the floor, stretch it as far back as you can.
Then we go into our splits. We repeat this again with the opposite leg. For middle splits, we split our legs apart, reach to each foot in turn, then down the middle, then we go into splits. Hope this helps!
hey im back!
mums Given up already, but im determinned!
Last night i got so close to the splits, i streched for 45minutes non stop, but this morning im back to stretching again.
its nearly been a week and ive seen improvement =]
i cant wait till i can actually do them!
Abi x
hiya ive just started the three week process tonight
ive been wanted to do the splits for years now but have never really known were to start so thanks for this website. im really going to try this time to complete my goal.. hope it works il comment back if it does.. thanks xx
I CAN DO IT!!
Thank You!
Its Taken Me 1Week And 3Days!
Wooooooooooooooo
xXxXx
I’ve been a cheerleader for six years and it got me into dance and gymnastics. I’ve always been behind flexibility-wise, and I’ve seemed to plateaued with my level of flexibility. In the beginning I couldn’t touch my toes, let alone my ankles! But now I’m a lot better, I just can’t do the splits. I’m looking forward to trying this 3-week workout, but I’m going to start with 30 min. in the first week, 45 in the next, and then an hour in the last because I’m only 8-9 inches from the ground. I’m excited to see where this takes me!
Hey, I’ve only been following this routine for 2 or 3 days so far but there’s definately a noticeable improvement!!!
Thanks a lot!!!!!
Hey thanksss! My right splits almost down
but left leg is bent though so it obstructs me from going all the way downn
Please help me!
Btw, this is my second day with the schedule you provided.
Thanks, once again=]
Well, as you can tell I’m in college and deciding if I’m going to take a dance class. I danced long ago but the past couple years have been strictly sports. Is it possible for me to get into the splits being so much older? Gaining that flexibility again. I have plenty of muscle from swimming, softball, and working out but what about dance? Will it take longer for me?
I am like the worlds most unflexible person, I wasnt even able to touch my toes from standing and after only 1 day of 15 minute exercises i could touch my feet without even bending! I am pretty close to getting my splits down just the middle one is proving harder than the front one.
Thanks for this it has helped me soooo much
OMG!!! Thank you SO much!!! I’m on the last day in week three, and I’m an inch or two from the ground. Your split techniques really work! I’m tall and everyone says that tall people have problems with splits. I actually believed that until I found this website. HA!!! In your face people who say I can’t do splits! My only question to you is that I do ALL the stretches in one session a day. Is that OK? Because you said that you have to do, for example, an hour in 2 sessions. I do an hour in 1 session. Is that totally okay? Please answer ME!!! Love ya, Bye!
hay!!
good project
senks
I love this. It helps me stay on track by telling me what to do and for how long to do it. Could you pleeeeeeeeeeeeeease make something like this for excercising? Thanks. =]
Hey from Great Britain! I googled ‘How to do the Splits’ and came across this website. I’ve noticed that pretty much everyone on here is either a dancer or a cheerleader. However, I train in Tae Kwon Do and so want more height and power in my kicks. Is this program suited to me?
Hey, I am so lucy i found your guide. I have been a gymnast since i was little( baby gymnastics ). I have always been mega flexible ( as in i could do an over split ) but reacently i moved state and have not been taking lessions it has been 3 years now. I am like an 2 or 3 inches from the ground now. Do you think I could get them back in a week or less ?
Please Reply!
*Me*
Hey! haha thanks for the ideas!! I read the top of the articule and was like 3 WEEKS it certainly beats the year I’ve spent trying to work on my splits!! So I’ll definately devote more time to achieving them for my Cheerleading!! Cheers!!
LiiS
hey how yall doing (great) great thats nice i likes the webster but kinda 2 much information that doest need to be there i did half of that info and did my splits in 2 n a half week
Hey, ive been trying to the splitz for a while now, and i cant wait to try this 3 week programme, so hope it works. ive got my *fingers crossed*, i’ll let you know how it goes =D
well, im in a bet and i really have to win, so i started stretching a lot. I guess i’m pretty flexible naturally (before i couldnt touch my toes) because i find myself after 1 week half or more way through week two, cuz im about 5 inches off in a right side split. im trying as hard as i can. Thanks for all the help
Well I disagree, you need focus but very soft music, anything but hardcore metal or rock can work. Just put it on very low, just enough to hear because stretching can become boaring but if you have a low soft song on it can help you concentrate.
No tv or computer but a little music to calm you can help you relax and get more focused then with nothing at all! Well thanks-
-Eli x
I’ve been doing ballet,hiphop,jazz,and lyrical dance now for like 2 years and i still don’t have my side splits, though i do have my front splits. I found that the stretch where you sit on the floor with your butt against a wall really helps. your legs will spread farther and farther each day!
Please, (someone) make pictures of these positions, I think it would clarify a lot!
do you need to practise every day or will it work if you do it twice a week n though it will take much longer
It is February 21, 2008 and I am determined to start this process tomorrow morning! I am 2 feet off the ground in each split and I’ve been trying off and on for 3 years. Hopefully this method will work for me. My best friend in my dance class has all of her splits perfect and I asked her how she does it. She braggingly said that she has been dancing for 15 years, but that didn’t help at all. I will update you with my progress every day for as long as it takes me. Exactly 3 weeks from tomorrow is March 14, 2008 and I will DEFINITELY have all 3 splits by then. Thank you so much!
im glad i came upon this site. Im already on my fourth day and i have seen a lot of progress. this is a lot of fun but it is a lot of work. i will post a comment if i get my splits down!!!!!!!!!!
I REALLY WANT TO BECOME A CHEERLEADER…BUT THE ONLY PROBLEM IS THAT I ONLY HAVE UNTIL MARCH 10TH TO LEARN HOW TO DO A ROUND OFF AND THE SPLITS! I REALLY HOPE THIS WILL WORK IN THE RIGHT AMOUNT OF TIME THAT I NEED!
Today’s my first day and I started it at 2 feet off the ground. By right now at 6:56 PM I am 3 inches from the ground.
hi. i started your programme this morning.
i really hope it works!!
but i dont get what to do when you said; stretch for 15 minutes. do i just do the splits for 15 minutes?…or do i stretch, run and then do the splits for 1 minute or something?
someone please help me!!
oh, and im about 1 foot off the ground on right leg, and 2 feet off the ground in centre.
so ive been doing the stretches for a minute each time and as far as i can go; butmy legs are KILLING me, so much that i can hardly walk properly. and then when i try and do the splits again in my next session, i cant because im so sore. is this normal?
if its not then what am i doing wrongg!??
please tell me!
thankz heaps; im postive ill get them down!
xx
also…
because i have to do this every morning for 3 weeks. i was thinking, instead of going for a 10 minute run in the morning before school, could i just tramplonie until im hot and sweaty?
because i dont really have enogh time in the mornings.
would that still work if i did the stretches aswell when im warmed up?
someone please answer me??
I’ve been wantin to do the splits for let see…..ok quite a while i’m gonna start tommoro and hope i will have a good result. I know it hurts bt try singin(yelling) very loudly it helps!thanx for the tips