How to do the Splits Fast -- This Technique Changed Everything! -- (Science Based)

Introduction

This tutorial provides a step-by-step guide to achieving the splits quickly and effectively using a scientifically-backed method known as Contract Relax. This approach focuses on systematic flexibility training, which is crucial for those seeking to increase their flexibility significantly.

Step 1: Understand the Importance of Flexibility Training

• Recognize that flexibility training is distinct from simple stretching.
• Acknowledge that achieving the splits requires a comprehensive training program, similar to strength training.

Key components of a flexibility training program include

• Warm-up and recovery strategies
• Targeted stretching exercises
• Varied training methods and intensity levels
• End-range strength exercises for both agonists and antagonists
• Gradual progression to minimize injury risk

Step 2: Identify the Limiting Factor for Flexibility

• The primary factor limiting flexibility is often tension in the muscles.
• Understanding this helps in applying the correct techniques to improve flexibility.

Step 3: Utilize the Mechanism to Deactivate Muscle Tension

• The method to deactivate muscle tension involves using a combination of relaxation and contraction techniques.
• This process helps to improve muscle elasticity and overall flexibility.

Step 4: Apply the Contract Relax Method

Implement the following steps for the Contract Relax technique

1. Positioning: Get into the starting position for the stretch.
2. Contraction: Contract the target muscle group for 5-10 seconds.
3. Relaxation: Immediately relax the muscle and stretch further into the position.
4. Repeat: Perform several sets (3-5) to maximize effectiveness.

Step 5: Practical Application for Front and Side Splits

• For Front Splits:

  • Begin with a gentle stretch to warm up the muscles.
  • Use the Contract Relax method as outlined above.
  • Focus on breathing to enhance relaxation during the stretch.

• For Side Splits:

  • Similar to front splits, start with a warm-up.
  • Apply the Contract Relax technique, paying attention to maintaining proper alignment.
  • Gradually increase your stretch depth over time.

Step 6: Keep Track of Progress and Adjust

• Monitor your flexibility improvements over weeks.
• Adjust the intensity and duration of your stretching sessions based on your comfort and progress.
• Incorporate end-range strength exercises to support flexibility gains.

Conclusion

Achieving the splits is a gradual process that requires dedication and a structured flexibility training program. By understanding the factors that limit flexibility and applying the Contract Relax method effectively, significant improvements can be made. Remember to focus on consistency, gradual progression, and proper technique as you work towards your goal. For further learning, consider exploring additional resources on flexibility training and related techniques.