How long does it take to do the splits?


"It doesn't matter how slow you go as long as you don't stop" - Confucius

Sorry to disappoint you but there is no one answer for all.

First, it depends on when and where you are starting your journey.


Are you favoured with your genetics?

Genetics can help but don't rely too much on that.


Are you hypermobile?


Hypermobility is the excessive range of a joint or the laxity of a joint. Each joint has a “normal” range of movement which is measured by degrees. In hypermobile people, their joints move beyond the normal range.

https://www.fieldworkhealth.com.au/blog/hypermobility


If you are then you need to strengthen the muscles more than stretching and lengthening them.


The most important question for me is:

Are you willing to put in the work?


👉 "It doesn't matter how slow you go as long as you don't stop"



My journey


I started taekwondo at the age of 10. After 15 years of Taekwondo, I was still not doing the splits. Why?

Because I did not work properly to improve my mobility.

I was mainly doing static stretches.

I was stretching my legs but my back was tight and stiff.

I did not know my anatomy.

I did not work on strengthening my tendons and muscles,

I did not know what mobility(strength+flexibility) was.



In 2019 I was starting with a decent base. But the hard work was just starting.

At 31 years old I set the goal in my head to do the splits.

When I actually manage to do them, it took me more than two years stretching every day.


Here are 3 pictures of my journey across two years.


See the spine becomes straighter with time

Same here, the straighter you are the harder it is as you got all the weight of your shoulders and head above your hips.


See the shape of the legs changing with time.

Develop and cultivate bamboo legs, strong and supple


👉 "It doesn't matter how slow you go as long as you don't stop"


Click here to get your routines >> https://library.martial-yoga.com


Now I still stretch every single day, but it doesn't take me long as I mainly maintain my gains do I have more time to focus on other aspects of my practice.


What's the best exercise Marc?


Usually, the best exercise is the one you want to achieve.

Do you want to split? Well actually spend some time in a split position.

Do you want to hold a handstand? Spend some time balancing on your hands with the wall.



3 TIPS:

- Consistent efforts and compound effect

Find a routine that suits you and keep doing it. Stretch every day

  • If you do 5 minutes per day.

  • It will compound into 35 minutes per week

  • It will compound into 2 hours and 20 minutes per month

Imagine if you do 10 minutes or more per day...



- 🧘‍♂️ Patience and perseverance

Trust the process. Some days you will feel bored by doing the same thing over and over again. This is a sign that you are on track, keep doing it. Be patient and you will be rewarded.


👉 "It doesn't matter how slow you go as long as you don't stop"


- 🔥 Working on the edge of your comfort zone

Train your nervous system to your new position each time that you are practicing.

Try to be 1% better every day. Improve on your last session so you are constantly challenged.

It is also called progressive overload. Try to add a bit more resistance in your training so you get more challenge.

It can be in terms of weight, time under tension, measurable targets...


- 🌬️Breathe when it starts to hurt

The breath is your only ally while you are stretching. Forget to breathe and your efforts won't show up. As you breathe and relax you will be able to reach deeper.👉


- 👉Get your information and advices from people who have been through the journey

There is a lot of noise out there in getting your splits in one week, in one month... Don't fool yourself and focus on the essential, your practice.

Click here to get your routines >> https://library.martial-yoga.com

Find me on >> Youtube



With energy and gratitude


Marc


🥋Martial Yoga


Educate. Empower. Energise

https://library.martial-yoga.com




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