In case you always wanted to do the splits

Two kinds of splits — forward splits and straddle or side splits — are both considered advanced stretches because they require extreme flexibility in your hamstrings, hip flexors, quads, and adductors. Keep in mind that doing the splits isn’t necessary for everyday life. Gymnasts, cheerleaders, dancers, and advanced athletes in martial arts or figure skating are really the only ones who need that much flexibility. If your goal is to feel better and move more freely, then just stick to the exercises in this section.

Is trying to do a split a good idea or a bad idea? For generations, many have regarded achieving a perfect split as the height of flexibility, but because of its allure, it has enticed many people unprepared for the demands of the stretch into an uncomfortable and possibly harmful position. Perhaps the real question isn’t whether to attempt the stretch, but why? To do the splits properly requires a real investment of time and discipline, and if you’re not performing in Cirque du Soleil, it might not be worth the payoff. Nevertheless, if doing the splits is something you’ve always wanted to do, follow these guidelines:

1. Warm up!
2. Perform individual stretches for your hamstrings, quads, and inner thighs (see examples in this chapter). Make sure these areas are warm and limber before you make your first attempt.
3. Begin kneeling on one leg and place your opposite foot out in front of you flat on the floor.
4. Slowly slide the knee beneath you backward as far as you can. Notice that your front leg gradually extends. Find your comfort zone and stay there for a few deep breaths.
5. Inhale and as you exhale, see if you can move the knee back a little farther and take the stretch a little deeper.
6. Hold the stretch for 30 seconds and then release the stretch by coming back to the starting position.
7. Try the stretch again and repeat two or three times —each time trying to go a little deeper and getting your legs straighter.

Don’t expect to be able to do a perfect split right away. It will take weeks of slowly and progressively increasing your range of motion in the split position. As with any stretch, perform this one slowly and carefully and pay attention to form. In a perfect split, both legs must be straight, both hips must face forward, and the buttock of your front leg should be on the floor. You probably won’t get it the first time you try, but you can gradually get a little farther every day. Don’t be discouraged. It’s really fun to do something you thought was impossible, and many of you may think it’s impossible to do a perfect split. But you never know until you try.