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MANDIETERRIER1 Posts: 13,736
7/16/08 9:20 P

I was able to do the Chinese Split when I was younger.

I want to be able to do it again, so I use the New York City Ballet Workout.

SCIFIFAN Posts: 1,103
7/16/08 8:16 P

I've never been very flexible and couldn't come close to a split even when young. I think it's interesting, SargeantMajor, that you were able to do splits after taking the course; I really thought maybe some people just couldn't physically do them (me!)

I don't really care whether I can or not though, so I won't be pushing it. I would like to do pushups right, though! (I'm 63)

RASTAGIRL5446 SparkPoints: (0)
Fitness Minutes: (1,930)
Posts: 177
7/16/08 6:38 P

I'm 30 and overweight and I am still very flexible. I can do the splits and put my feet behind my head :) But I've always been double jointed.
You are only as old as you treat yourself.

KELLYICURN Posts: 83
7/15/08 2:11 P

Takes a while.

I used to be able to do regular and Chinese in cheerleading.

You have to stretch the muscle daily and a lot. FYI- running or high imp aerobics using the legs will shrink the hamstring and cause you to be MUCH more stiff. This could be why you're having trouble. Most dancers /yoga people know who the aerobic workout people are.

SERGEANTMAJOR Posts: 6,418
7/15/08 1:19 P

Pavel Tsatousline(www.dragondoor.com) claims he can train anyone do a fore and aft and a Chinese split irrespective of age or size. I took his class some years ago and saw him do what he calimed he could. His methods are laid out inh his books on stretching nd are also available via the above website.

ARCHIMEDESII SparkPoints: (142,784)
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Posts: 20,962
7/15/08 12:44 P

The last time I did a successful split, I was a teenager. Oh, for the days... LOL !!

I'm now 40 something and can almost do a split. I'm almost there. Like Coach Dean said, I've been taking yoga for the last year and my flexibility has improved significantly.

It is true, genetics plays a big part in flexibility. But, practicing yoga can help alot.

I'd say with some practice, I should be able to do a full split by the end of summer. What I can't do and this will require alot of practice is a split on the wall. That's something my yoga instructor had us do once and I nearly fell over.

However, I'm plugging away at it. Practice makes perfect.




Edited by: ARCHIMEDESII at: 7/15/2008 (12:43)
STACEYCAKES2 Posts: 1,715
7/15/08 12:39 P

I'm 25 and i have recently been able to do one again (i haven't been able to do one since i was about 15). So it is possible! It's really all about flexibility in your thighs (quads and hamstrings). I stretch everyday and take bikram yoga class at least 3 times a week.

JOSHSGIRL01 Posts: 5
7/15/08 9:18 A

It really depends on which splits you want to do. I can still do regular splits (one leg out in front and the other behind) and I'm 31. I never could do Chinese (legs out to the sides), and I agree with someone else that posted that it's genetic. I think Chinese splits are more genetic with your hips. They stretch more of you groin. Regular splits are more the back of your legs and hamstrings.

So I can speak only about regular splits, do some of the runners stretches on the floor. One knee bent in with the bottom of your foot touching your inner thigh of the opposite leg and that leg is out straight in front of you. Bend at the waist and you should feel a pull on the back of your leg (your hamstring). Other fantastic tools - yoga and pilates. They do a lot of floor moves and standing moves that focus attention on your hamstrings. Google hamstring stretches.... I'm sure you'll find a ton there.

CRICKETRO Posts: 28,971
7/15/08 4:58 A

i could do it even overweight; haven't tried now but it's a good idea lol :)

SP_COACH_DEAN SparkPoints: (93,839)
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7/15/08 1:40 A

Flexibility and muscle/tendon/ligament length are partly genetic, so not everyone can manage a full split. Women tend to be more flexible than men. But you can definitely work on your flexibility to see how far you can go. Yoga is one good way to do it, as well as standard stretches.

But don't try any of these moves at home, lol:


youtube.com/watch?v=4ZeK1mP6h30

Hope this helps.

Coach Dean

Edited by: SP_COACH_DEAN at: 7/15/2008 (01:50)
ALYJOSUNDSTROM SparkPoints: (10,885)
Fitness Minutes: (12,819)
Posts: 876
7/15/08 1:02 A

Wow that video was intense, the rain scene was crazy!!! I am pretty flexible for my body shape and age but for some reason it's just an inner goal to see if I can ever do a split and not rip a limb off LoL

MANSPUNS Posts: 579
7/15/08 12:56 A

www.youtube.com/watch?v=aUooKfeA17U

I think of her as an inspiration. That actress got this role but she had to get very flexible for it. Her trainer told her it's impossible since she was very stiff and was 24 already. Something about you being the most flexible till you're 18?

Anyways, she did it. I am sure so can we. Sure, it took her 3 months to reach a point where she could do all that crazy stuff, but it worked in the end. :)

TOTALREDO2013 Posts: 5,257
7/15/08 12:25 A

Totally! I did them right before I gained all the weight four-five years ago (I was 30 then), so yeah. I plan on learning to be flexible again.

Heck, Madonna can do them!

Edited by: TOTALREDO2013 at: 7/15/2008 (00:23)
ALYJOSUNDSTROM SparkPoints: (10,885)
Fitness Minutes: (12,819)
Posts: 876
7/15/08 12:25 A

I found one video on youtube that shows two kids demonstrating how to do a split..but what muscles will I really need to stretch to get there and are there any floor routines I can practice while getting the flexibility?

ONESWEETSHANNON Posts: 2,729
7/14/08 11:14 P

Yes, it may take longer to get there, but you should be able to get to that point. Especially at your age.

Being able to do a split again is one my goals, too. It's been many years since I've been able to do one and I have a long way to go.

ALYJOSUNDSTROM SparkPoints: (10,885)
Fitness Minutes: (12,819)
Posts: 876
7/14/08 10:40 P

I am asking this because as a child I never tried...out of fear. My 14yo sister wants to learn...

As an adult almost 25, can I still get that flexible after losing the weight and learn to do one? Is it possible? What muscles do I need to focus on?


I see dancers on So You Think You Can Dance...do them all the time and QUICK...I am a contemporary and hip hop dancer and never had these thrown into my routines so never had to "learn"...

Just seeing if I have a shot LoL

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