How to Get the Side Splits

Teachers and students of the Martial Arts alike hear one very common question, how do I get the side splits? The answer is always the same.  If you want to fight better, fight. If you want to learn how to kick better, kick.  Moreover, if you want to be more flexible, stretch.

Meaning, it will take time and action.  Let me break this down into two parts:

Time:

Unless you are naturally flexible, attaining the side splits WILL take time.  Let me repeat myself, it will take time to attain the splits.  By following the directions below, the average student will attain and keep the splits within 3 – 5 weeks.  Please note, attaining the splits in two weeks is possible, but building the muscle memory where you KEEP the splits, will take slightly longer.

Action:

Set and write down your goal with a time frame for completion and an action plan. Writing down your goal of attaining the side splits will turn talking-out-loud into a focused goal.  Goals are more likely to be accomplished when you have written them down.

Also give yourself a realistic time frame for completion.  For example, four weeks will be a realistic period if you follow the steps below. After you write down your goal of attaining the splits within a certain time frame, you need an action plan.  Our action plan requires stretching two time a day, minimum.

Step One: Dynamic Stretch

Every morning you will do dynamic stretching.  Dynamic stretching is active stretch to warm up your muscles.  For the splits, you will be kicking your leg up in the air.  Do this controlled and be sure you can feel the muscles in your leg stretching each time you kick.  You want to kick your leg forward 25 – 50 times, then backwards 25 – 50 times and to the side 25 – 50 times.

For the front kick, don’t bend your knee too much and swing your leg forward like you’re kicking a soccer ball, but the kick will continue as high as possible.  Usually about chin level.

For the back kick, hold on to a chair and pretend like you are kick starting a motorcycle and continue to motion with the momentum as high as possible as you swing your leg back.

For the side kick, straighten your leg and swing it up to the side.  You may want to lean up against a chair for balance.

Step Two: Dynamic Stretch + Static Stretching

In the evening do step one again to loosen your muscles.  Once you finish with the dynamic stretch, you will start your static stretch. For the static stretch, face a wall and lie down on the floor.  Move your buttocks up against the wall and with your legs against the wall pointing at the ceiling.  Next, allow gravity to pull your legs apart and down as you go into the splits.  Eventually you’ll feel the stretch.  Grab a book, listen to music, or fall asleep.  Try to hold this stretch for 15 to 30 minutes or until your legs fall asleep J

Follow these steps and you will have the splits in no time.

Photo Credits: hybridyawyan

Originally posted 2010-04-12 03:56:20.

This post involves:

chin level, dynamic stretch, kicking a soccer ball, Martial Arts, muscle memory, muscles, side splits

... and focuses on:

Martial Arts

Posted by Martial Arts Karate Kung Fu on January 23, 2012 in Martial Arts. You can skip to the end and leave a response. Pinging is currently not allowed.