How to do the full splits

[bigsam]

I'm wanting to learn how to do the splits.

Can anyone advice me in terms of methods, ideas, best time to practice and etc

[Lee Chiang Po]

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

[SteveLau]

Bigsam,

You can look up to the sport articles by Mr. Kurtz on www.stadion.com. In addition to that, I have some ideas and training method for the leg full split.

In full split, side split is more difficult to achieve, and the most difficult body parts to stretch. So let us discuss this split only. Side split is an active stretch. That means we need to use strength to stretch the related muscles. Passive stretching just will not do. People who use the sitting on the floor, feet pointing up way, and achieve the full side split, are very flexible to begin with. So for person who is not very flexible in those related muscles when he starts the stretch training, use the feet pointing forward way is better. Because one can lever his body weight to help the stretch. But let me make it clear on this point that what it means is to lever one's body weight to maintain the stretch from time to time along the stretch. Not pushing the stretch further. Also, doing strength training on the related muscles is an important key. That is what Mr. Kurtz means in useful flexibility.


Lee Chiang Po,

You should look further. I have seen men doing full side split (180 degrees) on the floor. That is without hanging on raised objects like chairs. A good point you have mentioned is that the angle of the hip joint is a major determing factor on whether one can achieve the full split.


One last point I want to say on the leg split training (side and front) is that it is a worthy exercise to do even for MA student who rarely moves in such large range. When one have or almost have achieved the full split, he will notice that he can do his related moves easier than before. This is enough reason for us to include the exercise in our regular training program.



Regards,

KC
Hong Kong

[monkeyfoot]

hey man

In regards to front splits.

I was thinking of putting up a youtube video of my morning mobility/stretching routine. Nothing heavy, just a light work out to loosen up the joints and stretch the muscles/tendons etc. This workout has allowed me to do flat front splits no worries. It took me around 1 month to reach them.

Ill let you know when its up (2-3 weeks)

Craig

ps: I am no professional so I dont know the ins and outs of health and safety, but it will give you an insight into how I achieved them.

[bigsam]

Hey Steve

Thanks a lot for the details; I will practice what you preach

Hey Graig;

I look forward to that video, let us know when its up

[GeneChing]

See Partner Stretching for Deeper Splits By Annie Beauneu in our 2008 May/June issue.

Another one by Annie is Wushu’s Reverse Standing Split, in our 2007 July/August issue, but that's not for beginners.

There are probably more in the archives that I can't think of...

[Lucas]

I'm suprised you didnt link to this Gene.

[bigsam]

See Partner Stretching for Deeper Splits By Annie Beauneu in our 2008 May/June issue.

Another one by Annie is Wushu’s Reverse Standing Split, in our 2007 July/August issue, but that's not for beginners.

There are probably more in the archives that I can't think of...

I cant find the article....

[iron_silk]

hey man

In regards to front splits.

I was thinking of putting up a youtube video of my morning mobility/stretching routine. Nothing heavy, just a light work out to loosen up the joints and stretch the muscles/tendons etc. This workout has allowed me to do flat front splits no worries. It took me around 1 month to reach them.

Ill let you know when its up (2-3 weeks)

Craig

ps: I am no professional so I dont know the ins and outs of health and safety, but it will give you an insight into how I achieved them.

Craig

Your method sounds very intriguing! I'm sure a lot of people would be interested.

I am close to a front split (but just a little off) and completely hopelessly with the side split.

I look forward to your youtube video.

Much thanks!

[Lucas]

men certainly can do the full splits, front or side.

i would think by now everyone has seen enough hard evidence of this by now....


of course there can be personal physical deciding factors that my limit your ability.

but men in general are not forbidden the fruit of the splits.

[zhugeliang]

I'm waiting for craig's youtube video too. I can do full split, struggling with side split, and I'm trying to work on standing split (standing and pulling one foot almost over head) can anyone advise me on that too?

[iron_leg_dave]

Someone above made a very generalized statement that some people can't do the splits. The only people that can't do the splits are cripples. Everyone has the same basic bodily structure, and splits are something that the human form is quite capable of.

A lot of people use "must be my build" as an excuse for a lot of things.

Laziness is the only other reason a person can't do splits.

For the standing split, this is the traditional training method:

With your side against the wall, a partner lifts your leg as you brace yourself against the wall with the side of your body as you scream in pain. After a minute or so, you turn and face the wall, and place the side of your head and both forearms against it while your partner presses the leg up.

Next, you find a tree with a low brach, a foot or so over your head, or a chinup bar, and get a thick rope that won't cut into your skin, and twice the length of your body. Make a hoop in the rope, or bind the ankle and tie it off up the rope so that it won't overtighten, but either way don't make a noose that will continue to tighten.

Tie one end of the rope to your ankle, not foot, and the other end, throw over the bar or limb. The hips are either completely paralell or completely perpendicular to the bar or limb.

Pull the rope.

The skill is supposed to take 3 years to master, even after you achieve the splits.

Place it around the ankle

[bigsam]

Thanks a lot Dave (suppose that's correct)


I like both the ideas, gonna definitly try them. Would you recommend any pre streches or warm ups etc. Something I can do on my own for example.

So out of interest what MA do you specialise in?

Tcr

[SteveLau]

One point I would like to mention is I agree with the sport experts that leg split stretching is not a very good exercise. Cause it stretches both sides at the same time. Currently, I do it occasionally to check my flexibility. That means I do other exercises to stretch the corresponding body parts.



Regards,

KC
Hong Kong

[TaichiMantis]

Full splits isn't that important, but flexibility is. I am a firm believer in foam rollers to help with this.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.