When was the last time you did the splits? If your answer is “never,” don’t worry, you’redefinitelynot alone.

要求您的身体表现出令人印象深刻的外观，但乍一看通常痛苦的任务似乎是个好主意。

但是实际上，看起来像是一项相当简单的练习，尤其是当您观看8岁的年轻人做到这一点时，实际上可能是您做过的最具挑战性，最苛刻的动作之一。

Before you attempt this feat of flexibility, check out these expert training tips and step-by-step instructions on how to do the splits.

分裂是最苛刻的练习to learn. There are several advanced versions of the splits, but most people start with one of two types: the front splits and side splits (also known as straddle splits).

通常，专注于拉伸和加强髋屈肌，内收肌，臀部，腿筋和腹股沟肌肉，将帮助您准备分裂。

这是三个伸展运动，可以帮助您的身体做好分裂的准备。

Runner’s stretch or half-seated splits

The runner’s stretch, also known as half-seated splits in yoga, makes an appearance on most warmup and cooldown routines.

Corey Brueckner, yoga boutique manager at终身布里奇沃特，解释说，这两者都打开了髋屈肌并增加了绳肌的柔韧性。

  1. 从右脚向前开始，以低弓步的位置开始，然后双手放在脚的外部以提供支撑。
  2. Bring your left knee down to the ground.
  3. While walking your hands back, reach your hips back toward your left heel and lengthen the right leg.
  4. Hold this pose for 20 to 30 seconds, or longer if comfortable. Don’t forget to breathe.
  5. Switch legs and repeat.

Standing forward pose

This stretch is an excellent way to increase hamstring flexibility.

  1. 双脚和双臂伸直站立。在瑜伽中，这就是称为Mountain Pose.
  2. Reach your arms up over your head while looking up.
  3. With arms reaching high, exhale, engage your core, and swan dive over your legs with a flat back.
  4. Depending on flexibility, try to place your hands on the floor slightly in front of you or beside your feet. Make sure all parts of your feet are touching the ground.
  5. Stay here and breathe.
  6. Hold this pose for 20 to 30 seconds, or longer if comfortable.

Half Pigeon Pose

One of Brueckner’s favorite stretches to prep for the splits is a yoga move called Half Pigeon Pose that helps open the hips and increase mobility.

  1. Start in Downward-Facing Dog. From here, bring your right foot toward your right wrist, and bring your knee and shin to the mat.
  2. Straighten the left leg back.
  3. Check that the right knee is in line with your right hip. Flex this foot.
  4. 向前走你的手。
  5. Lower your forehead to the mat while squaring your hips toward the mat.
  6. Hold this pose for 20 to 30 seconds, or longer if comfortable.

Be sure to warm up your body first

Now that you’re ready to give the splits a try, it’s time to go over the steps. But before you drop down to the ground, make sure and do a proper warmup to build some heat and mobility.

Whether it’s 10 minutes of yoga or a brisk walk, Brueckner says increasing overall body temperature will help with mobility.

Sami Ahmed, DPT, physical therapist for高级骨科中心，分享了他进行侧面拆分的步骤。

  1. Sit in a pike position with your back against the wall and the torso as elongated as possible, ensuring there’s no rotation in your pelvis or hips.
  2. Check to make sure your lower and mid-back are also flat against the wall.
  3. Slowly open your legs as wide as you can while using your hands to maintain support directly in front of you.

With time, the goal is to be able to stretch to each leg while maintaining an elongated torso. If you choose to lean forward for a deeper stretch, Ahmed says to make sure you maintain an upright torso and avoid bending over by arching your mid-back.

Brueckner shares her steps for doing the front splits.

  1. 从膝盖下向下，以低弓步的位置开始。
  2. 将手放在臀部的任一侧，前脚平坦。
  3. Back toes should be pointed. The top of your foot should rest on the ground.
  4. Begin to glide the front foot forward while pointing the toes, and draw the right foot back while easing the hips toward the mat.
  5. For stability and tension relief, feel free to use your arms.
  6. Once you feel a deep stretch in the front leg hamstring and hip flexors, stop and hold this position.

Remember, the goal is sensation not pain. Bouncing causes unnecessary muscle and joint stress, so stay away from bouncing.

Once you learn how to safely execute the splits, the benefits are endless. According to Ahmed, the splits can increase hip mobility and flexibility, leading to improved functional mobility.

“Anyone from an athlete who wants to improve their performance to an older adult looking to maintain their range of motion can find value in performing these movements,” he said.

Ahmed adds that practicing the straddle split can directly correlate to the maximum depth of a front squat, as well as other daily movements, such as getting in and out of a car or squatting down to pick up a child.

The front split can increase strength when executing a lunge, which Ahmed says can help runners elongate their stride length and help dancers improve their overall technique.

Since both the front splits and side splits require adequate flexibility and mobility in the lower body, it’s a good idea to talk to your doctor or a physical therapist if you have any concerns, pain, or injuries related to your hips, hamstrings, glutes, or lower back.

When doing front or side splits, make sure to engage your core muscles throughout the entire movement.

Your core muscles, which include the muscles surrounding the trunk and lumbar spine, can help stabilize your upper body and reduce the risk of injury to your lower back, according to the国家力量和条件协会.

Avoid bouncing, overstretching, or having a partner push you further into the splits. This exercise is meant to be performed slow and in control. You should only stretch until you feel a good stretch, never pain.

由于每个人都大不相同，因此通常需要花费的时间来进行分割。但是，“几乎任何人都可以执行某种座位的跨'分裂'拉伸，”布鲁克纳解释说。

至于需要多长时间，艾哈迈德说这取决于以前的运动历史。例如，他说，舞者，体操运动员或武术家等运动员习惯于习惯于极端运动的运动员可以在4到6周内掌握分裂。

Even if you’re not very flexible, you can still learn to do the splits.

“I feel strongly that most people can eventually achieve these movements, or at the very minimum, increase their hip flexibility and range of motion as long as they consistently practice,” said Ahmed.

然而,高端,he does point out that it may take years of active stretching in order to do so.

只要您愿意耐心和灵活性，在尝试全部动作之前，进行分裂就不会遥不可及。

通过将分裂风格的伸展运动纳入整体锻炼程序中，您不仅可以为尝试此举做好准备，而且还可以从增加的灵活性和运动练习中受益。