Get ready to bend over backwards: the splits have become a social media sensation, with contestants on shows like Love Island USA and RuPaul's Drag Race pushing their bodies to new limits. But experts warn that mastering the splits is not as easy as it looks – in fact, it requires careful preparation and professional guidance to avoid injury.
Ramoni Overton, a yoga instructor from Los Angeles, says seeing such displays on TV can be motivating for some people. However, she stresses that attempting the splits without proper training can lead to serious pain and injury. 'Slamming an unprepared pelvis to the ground can have long-lasting consequences,' she warns. For those who want to try, seeking help from a qualified trainer is essential to ensure safety and correct technique.
According to Emmet Louis, an acrobat turned flexibility coach known as the 'Splits Wizard', achieving the splits depends on various factors, including age, genetics, bone structure, and existing flexibility. He also dispels the myth that you can master the splits quickly – while many online guides promise results in 30 days, the reality is often much longer. Louis suggests that individuals should typically anticipate a timeframe of 18 months to three years to achieve the splits, taking into account gradual improvements and potential plateaus in flexibility.
There are two main types of splits: the middle or centre split, which stretches the inner-thigh muscles, and the front split, which engages hamstrings, calves, and hip flexors. While the splits demonstrate significant flexibility, David Behm, a kinesiology researcher who has written extensively on stretching, points out that the move itself doesn't offer unique health benefits beyond maintaining a sufficient range of motion in most joints. However, he notes that increased flexibility can improve movement efficiency and reduce energy expenditure in daily activities – contrasting it with the disadvantages of excessive stiffness, which can lead to muscular and tendon injuries.
Crucially, Behm warns that not everyone will ultimately be able to do the splits, regardless of effort. Some individuals may inherit skeletal structures or stiffer ligaments that naturally limit their range of motion. While muscles and tendons can significantly improve with consistent practice, ligaments are much harder to adapt. Therefore, understanding one's body and setting realistic expectations – ideally with professional guidance – is essential before embarking on this challenging flexibility journey.