Stretch Your Splits in 3 Weeks

This article provides one method of arranging the frequency of your stretches to bring about further gains in lower-body range of motion (ROM). However, it must be noted, that gains in ROM are not entirely dependent on frequency, i.e. how often you stretch or how many times in a day. Your initial strength (in the stretched muscles) and how fast you perform the stretch (flexibility is speed specific) are also very important in determining how quickly you will gain increases in ROM. Do not assume just by following the advice in this article that you will automatically perform full splits in three weeks or less.

Steps

  1. Reserve three weeks for stretching. This will take quite some time, so find a few weeks where you'll have some free time.
    • Start week 1. Stretch for fifteen minutes each day. Some helpful stretches are listed on the site below. Do this everyday of week 1.
    • Start week 2. Same as week 1, but stretch an additional 15 minutes each day. Do two stretching sessions (like 15 minutes in the morning, 15 minutes in the evening).
    • Start week 3. Same as week 2, with an additional 15-minute session. It helps to stretch 15 minutes in the morning, 15 in the afternoon, and 15 in the evening.

  2. Lunges
  3. Butterfly
  4. Straddle
  5. Touch Toes
  6. Finished.



Tips

  • Don't slack off. Try to stretch as often as once a day. If it helps you, try to make a reward for yourself, for when you accomplish the splits.
  • Stretch both legs.
  • Practice every day.
  • 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.
  • Hope you get your splits done!
  • To relieve muscle pain, take a warm bath or shower and relax your muscles.
  • Warm up for about 20 minutes before you stretch.
  • Go into the splits at least once a day.
  • Stretching is like a marathon! Take your time don't be in hurry or else it will hurt you.
  • Do this with a friend so that you stay motivated! Remember to stay focused as well!

Warnings

  • Never force yourself into the splits.
  • Don't stretch without warming up first.

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Sources and Citations

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