Expert advice on building flexibility to achieve the splits safely

Achieving the splits may seem impressive, but experts emphasize that this skill requires careful practice. On the recent season of Love Island USA, contestant Kenzie Annis demonstrated her impressive flexibility, showcasing the splits in moments of both joy and frustration. However, experts warn that attempting to perform splits without proper preparation can lead to serious injuries.

Can Everyone Achieve the Splits?

According to Emmet Louis, an acrobat and flexibility coach known as the “Splits Wizard”, not everyone can do the splits. Factors such as age, genetics, and individual bone structure play a significant role in one's ability to achieve this pose. David Behm, a kinesiology researcher, adds that while muscles and tendons can improve with practice, ligaments are less adaptable. "People may inherit skeletal structures that limit range of motion; they may inherit much stiffer ligaments,” Behm explains.

Timeframe for Learning the Splits

Many believe that learning to do the splits should happen quickly, often following online tutorials promising results in just 30 days. However, Louis suggests a more realistic timeframe of 18 months to 3 years for most individuals. This extended period allows the body to adjust and gradually increase its range of motion. Incremental improvements and potential plateaus must be considered during the journey to flexibility.

Preparing to Attempt the Splits

Before attempting the splits, Behm recommends assessing your motivation. While impressive, he notes that performing splits does not significantly contribute to overall health. Instead, they can enhance flexibility, improving everyday movements. Ramoni Overton, a yoga instructor, emphasizes the importance of warming up. She suggests starting with a seated butterfly stretch to gently open hip muscles.

• Warm-up with seated butterfly stretches
• Incorporate forward folds and lunges
• Practice ankle flexion to aid in lower body flexibility
• Engage in basic resting squats for stability

Overton advises listeners to be mindful of discomfort during stretching, recommending to hold stretches at the point of initial discomfort for 30 to 60 seconds. Following these guidelines can help safely guide individuals on their journey to achieving the splits.