How to Get over Your Fear of Doing the Splits

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4-10-2016, 22:25
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Expert Reviewed Doing the splits is a great feat of flexibility which takes practice to achieve. If you are afraid or hesitant, there are a few simple techniques you could try which might help you become more comfortable with the idea of doing the splits. All you need to do is readjust your point of view and practice patiently, persistently, and safely.

Adjusting your Point of View

  1. Recognize your fear. Acknowledging that you are intimidated or otherwise fearful of doing the splits is a great first step to getting over your fear. Write down what, specifically, you are afraid of. This might range from the risk of injuring yourself to fearing failure if you cannot accomplish this goal of yours. Visualizing your fear can make the mountain of concern seem small and capable of being overcome.
    • Perhaps your fear is rooted in a specific incident. If so, reflect on this incident, considering whether it could have been avoided by, for example, stretching more or not going over your limit.
  2. Read about muscular anatomy. Understanding your body’s motions and knowing how muscles are moving with each stretch is a great way to learn how to do the splits safely. It is also reassuring, because you know what impact your motions are having on your body. You can find up-to-date information about muscle movements related to stretching by consulting online interactive resources such as InnerBody or Healthline.
    • If your fear of doing the splits is due to the risk factor involved, it will be especially good to familiarize yourself with muscle movements so that you can understand how exactly your body is working and so you can set boundaries if a specific movement starts to hurt.
  3. Watch videos of people doing the splits. This is a great way to become familiar with the motions of multiple types of splits. Watching a slow-motion video can also help you see how exactly somebody can drop to a split.
    • Watching videos is also a confidence booster! You’ll see people achieving their fitness goals, which will take your focus off of potential injuries.
  4. Reassure yourself. Know that you are going into this new experience of training to do the splits well-informed. Vow not to go past your comfort zone, so that if a specific stretch starts to hurt, you will stop before you injure yourself. Some reassuring statements you can think or say out loud to yourself include:
    • "I can try this without being afraid of injury because I trust my ability to decide when my body has had enough."
    • "If things become too intense, I have the power to stop. I'm totally in control."
    • "Not getting the splits this time is not failure; it's one step closer to my goal."

Practicing the Splits

  1. Stretch towards a split. There are a number of different ways that you can lower yourself down into your chosen split position.
    • You can begin by practicing static stretching, which means getting into a position where you feel light tension and holding it for one to two minutes.
    • Try dynamic stretching, which involves a soft bounce the force of which is increased gradually.
    • Doing yoga may help you stretch toward a split. An instructor can help you by using straps, blocks, or the wall to increase flexibility and prepare you to do the splits.
    • If you want to be extra careful when training to do the splits, consider hiring a trainer to review and guide your movements. Trainers can personalize your routine and ensure your safety. Visit your local gym to inquire about personal training programs.
  2. Listen to your body. If you don’t take your time and you rush to try to do the splits quickly, you could end up with strained muscles or otherwise injure yourself. Remember: your safety is of utmost importance.
    • Always warm up prior to stretching or attempting the splits.
    • When doing the splits, you should feel an intense stretch. You should not feel pain. If you do, stop immediately, as you are going beyond your limit.
  3. Set a timeline. Doing the splits can take a week or it could take months, depending on how much you practice every day. It is certainly not something you can learn overnight, so you must be patient. Set a reasonable timeline based on your current ability for when you would like to be able to do the splits and practice accordingly.
    • If you are not at all flexible right now then you may need to practice more often or longer every day. For example, if you can't touch your toes bending down but you are determined to learn how to do the splits, then you could practice for half an hour daily. If, for example, you can already do side splits but want to learn how to do front splits, then you might only practice for 15 minutes every day.
    • The most important thing is to adapt the exercise routine to your needs and goals, being careful not to hurt yourself.
  4. Be persistent. Repeat your warm-ups and stretches at least once a day so that your body gets accustomed to this new range of motion.
  5. Accept your limits. Theoretically, everyone should be able to do the splits with enough training; however, your body might not be able to reach the full range of motion required to do the splits without injury. If you are unsure of whether this is your case, it is best not to push yourself too quickly.
    • Understand that some people are born more flexible than others and acknowledge that splits are difficult. Keep doing your stretches, but only to the point where you feel comfortable.

Preparing to do the Splits

  1. Wear comfortable clothing. Your clothing should be flexible enough that you can move freely and without worrying that your clothes might rip. Types of clothing that you might wear to do the splits include athletic shorts, tennis skirts, or loose tank tops. Materials such as spandex or lycra, frequently used in dancewear, are also good choices.
  2. Warm up. Warming up will help you get in the right mindset for doing the splits and may reduce your risk of injury. Warming up involves joint rotations and raising your heart rate, which you can do with light aerobic exercise:
    • First, make slow clockwise and counterclockwise movements with your joints: your toes, ankles, knees, legs, hips, waist, neck, shoulders, elbows, wrists, and fingers. You can start from your toes and work your way up or work your way down from your fingers. This will lubricate the entire joint and allow it to move more easily.
    • After joint rotations, get your blood flowing by jogging or jumping rope for five to 10 minutes.
  3. Stretch in preparation for the splits. Stretching is a way to improve your flexibility. To do the splits, you must include a variety of stretches in your routine that will allow you to develop a full range of motion. These could range from doing lunges to reaching towards your toes.
    • Hold each stretch for 10 – 30 seconds. This is enough time to allow your muscles to lengthen but not too long that it could result in injury if the stretch is done properly.
    • Stop stretching if it hurts. Stretching should never hurt, so if it does, relax the stretch until you feel comfortable again.

Warnings

  • If you have a pre-existing health condition which may affect your ability to do the splits, it is best to check with your doctor prior to attempting to do this exercise.
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