The benefits and harms of twine. How to sit down at any age?

Why does everyone dream so much of doing the coveted splits? Are there any health benefits from it? Is the result worth the effort? The main reason that most girls will name is it’s beautiful. No one will argue with this.

The ability to do the splits shows others excellent flexibility and excellent physical fitness. In addition, stretching has a good effect on your general condition. Typically, doing the splits requires weeks or even months of training and intense stretching. However, as a rule, children under 12 years of age find it much easier to do the splits, and as we age, we become less flexible. Next, WoMo will tell you how you can do the splits at any age.

What kind of twine is there?

Today there are several types of twine:

• The longitudinal version of the split is a simple type of split; if you are just learning how to do the splits, start with it.
• Transverse type of split - it is performed while sitting on the floor, legs spread in different directions and located on the same line.
• Sagging type of twine - it can be performed both on the basis of a transverse and on the basis of a longitudinal type of twine. Your hips can be in the air, and your legs can be on a support that rises above the floor.
• Vertical type of split - to perform it, you must stand on one leg and extend the other in the opposite direction. This type of twine can also be longitudinal or transverse.
• Handstand splits - different types of splits are performed in a handstand.

Can everyone do a longitudinal split?

Many trainers claim that anyone can actually do the longitudinal split.
The time it takes to fully master this exercise varies. It all depends on the mobility of the hip joint and the regularity of exercises to stretch the ligaments and tendons. It is curious that this type of twine is easier for women. The reason for this phenomenon also lies in the anatomical features. In the stronger sex, the back surface of the thigh is very powerful, so it does not lend itself to relaxation and does not allow you to perform a split of this type.

Cons of twine

It is important to understand: if the only goal is to do the splits, this can be harmful rather than beneficial to the body. Reducing the timing leads to extreme painful stretching, due to which injuries can occur, including tendon damage and ligament ruptures, and blockage of the hip joint. Gradual practice and even work with different muscle groups is useful. At an early age, joints are much more flexible, so children quickly get used to gymnastic exercises, and the risk of injury is minimal. However, not all adults have good elasticity in their hip joints. You need to start training gradually to improve the health and beauty of your body. It is best to do the splits under the guidance of a professional trainer to minimize possible harm to the body.

Why do you need to stretch?

For fun! I am an absolute hedonist by nature, and I look at the human body as a source of bliss and an object of aesthetic pleasure. The capabilities and skills that a person can develop are amazing to me, and I am sure they will never cease to delight me! So you have to stretch for the sake of pleasure. This is very natural and our body needs it. Remember with what pleasure you stretch in the morning!

Anastasia Zavistovskaya.

Of course, stretching also helps improve skills in many sports, helps to avoid injuries, promotes a greater increase in strength and endurance, develops pain tolerance, forms aesthetically beautiful body contours, stimulates blood flow to internal organs, helps diversify your sex life and, frankly speaking, looks , spectacular!

Who can do the splits

No split is considered easier or more difficult. Everything is different for everyone. If the structure of your pelvis is such that the acetabulums are shallow and look more to the side, then the transverse one will be easier for you, and if the acetabulums look more forward, then it will be easier with the longitudinal one. First of all, forget about “doing the splits quickly.” This is physically impossible. And no matter how much the fitness trainer promises you this, objective circumstances and the characteristics of your physical fitness (subject to its absence) will not allow you to do the splits on the same day or even a week later. So, be patient. It won't happen quickly. If you had stretch marks, strong muscles, good natural characteristics, and you were a child - then yes. But with every year of your life, your body becomes less flexible and turning into a gutta-percha boy or girl, alas, is not given to everyone. Therefore, do not push yourself with deadlines, it is better to slowly but surely and safely for your health move towards your goal, without skipping any of the stages described in detail below.

To do the splits or not: 11 questions about stretching

Why does everyone want to do the splits so much?

In addition to weight loss marathons and sugar detoxes, splits have become popular.
Aerobatics is a minus split, in which the angle between the legs is more than 180 degrees. Twine is beautiful and therefore fits perfectly into the Instagram concept. “At one point, stretching really became super popular, and it’s nice to know that it’s not losing ground. I think that this can be explained not only by its photogenicity, but also by its benefits. People treat stretching not just as a fashion trend, but as a kind of lifestyle based on relaxation, taking care of health, achieving inner harmony and self-confidence,” says Samira Mustafaeva, medalist of the World Rhythmic Gymnastics Championships, owner of a network of studios stretch marks SM Stretching. “In our time of visual perception of information and the development of social networks, such methods of self-expression as “look what I can do” have become very popular, and the splits are very spectacular, beautiful and, with some effort, quite achievable, and also show the good physical shape of its owner. Thanks to this popularity, there are many marathons on stretching and mastering the splits, and this is an excellent motivation to take care of your body,” says Victoria Tarabukina, hatha yoga teacher at ZARYAD.studio.

Can everyone take part in such marathons?

Ideally, you should consult with a specialist before engaging in any sport (not just stretching). “It is not recommended to stretch during menstruation and in the presence of osteochondrosis. Also, training is contraindicated during the first trimester of pregnancy. There are enthusiastic people who are eager to go to training even with a high fever and a cold, but it is best to regain strength and only then return to classes,” warns Samira Mustafaeva.

“Recently suffered fractures, inflammatory diseases of the joints, injuries and the recovery period after operations, some diseases of the cardiovascular system are contraindications,” adds Marina Marder, trainer of the network of PMP studios (Pilates PMP).

How to do the splits quickly?

There is no safe way to do the splits in a short time without physical training. Results can only be achieved through regular training and hard work. “You should focus on your individual characteristics. There are girls who can do the splits in a month, but there are also those who will need a year or two. There is nothing wrong. If you systematically develop your flexibility and don’t take long breaks, then everything will definitely work out. I recommend giving up trying to speed up this process, no matter how much you might want to. In this case, there is a high probability of getting injured (tear or rupture of ligaments), recovery from which will take a long time,” warns Samira Mustafaeva.

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What are the benefits of stretching?

Stretching is equally beneficial for both those who lead a sedentary lifestyle and those who are actively involved in sports. “The first thing to know is that stretching exercises protect your body from injury and help you train more effectively. Regular stretching of the back, chest and shoulders straightens the spine, improves posture and helps get rid of back pain (at any age). If stretching is made a mandatory final part of your training, you will improve muscle elasticity and joint mobility,” says Artem Solovyov, instructor of Mind Body group programs at the Ludus Dome martial arts and fitness club.

“Stretching is needed to prevent injuries, it strengthens the ligaments themselves, they become stronger, and this reduces the risk of injury during a fight. Therefore, it needs to be done, but under certain conditions, in order to maintain the power of the blow, if, for example, you do Muay Thai: you do dynamic stretching and, in addition, develop the muscular corset and perform exercises to develop explosive strength. In this case, you will be able to raise your legs high, hit hard, and also keep your ligaments healthy and strong,” advises Nikolai Zadorin, Thai boxing coach at the Ludus Dome martial arts and fitness club.

What are dynamic and static stretching? How to choose your type?

“Dynamic stretching is active movements that are aimed at stretching the muscles. Static stretching has a different principle - we take the desired position and hold it for some time. In the first case, the muscles are warmed up and simultaneously stretched, in the second - gradual stretching under the influence of load. Dynamic stretching is good before training (it's a kind of warm-up). Static - after. Also, static stretching can be the basis of a workout (for example, in Pilates),” explains Marina Marder.

“At SM Stretching we do not practice dynamic stretching, because in dynamics you can suddenly perform this or that action and get injured, which will then make itself felt for a long time. It is a set of leg swing exercises. And the stretching process should be careful and calm. We resort to static stretching, which means we stretch slowly and carefully. All movements are aimed at relaxation and achieving a state of calm,” says Samira Mustafaeva.

Is it possible to lose excess weight with stretching?

Losing excess weight through stretching is possible, but, as with any other sport, you need to combine these activities with proper nutrition. “Excess weight goes away thanks to a combination of several factors: proper nutrition, physical activity and normal routine. Therefore, no, the problem cannot be solved with stretching alone,” assures Marina Marder.

How normal is soreness during stretching?

Some soreness during flexibility exercises is normal. But you should not bring the amplitude of movements to the point of obvious manifestation of pain, you should not endure and hold your breath. “If you feel severe discomfort during a workout, it is better to stop and skip a few exercises to figure out the reason. If after class you continue to feel pain for a long time, then you should immediately consult a doctor,” recommends Samira Mustafaeva.

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Is it possible to do stretching on your own and how often?

If possible, it is best to work out with a trainer - this way the risk of injury will be minimal, but you can stretch at home. “If you stretch at home without the help of a trainer, then do the exercises slowly; fast movements can harm you. And don't try to stretch yourself too much right away. Sudden movements and prolonged stretching of muscles out of habit can lead to injuries,” advises Artem Soloviev.

“Some are turning to online classes. You need to be very careful here: quite often people watch incomprehensible videos on YouTube that are made by amateurs, and therefore waste time without achieving the desired result. And in the worst case, they injure themselves. Therefore, it is important to carefully select your online lessons. It is enough to exercise 2-3 times a week so that the muscles can recover,” says Samira Mustafaeva.

Is it possible to make your body sculpted by stretching?

Stretching is aimed at improving flexibility and acquiring a toned figure, and relief without excess volume - this largely applies to another direction called “barre” (a mix of yoga, ballet and Pilates). Ideally, you should combine stretching and barre.

How to breathe correctly while stretching?

Proper breathing will help you endure pain (take deep breaths and exhale slowly). It is strictly forbidden to hold your breath while doing exercises. Breathing is a very important element of the stretching process. While performing the exercise, you need to relax and breathe evenly and calmly. “At the moment of maximum stretching, a deep breath is taken, so you can notice how the muscles give in and relax more easily,” advises Samira Mustafaeva.

What areas of the body are most beneficial for your health to stretch?

“To correct muscle imbalances caused by upright posture, it is better to focus on the number and duration of stretching exercises for stronger, shortened muscles that are subject to constant stabilizing tension: calf muscles, muscles of the back and front of the thighs, hip abductors, buttock muscles, extensors back, pectoral and shoulder muscles,” recommends hatha yoga teacher ZARYAD.studio.

Stretching methods for girls from 14 to 25 years old

At this age, you can see results in a week or less if you do just a few exercises regularly. It is recommended to repeat the following complex 3 times a day for 5-10 minutes. You need to start with a warm-up. This can include walking in place, light jogging, bending to the sides and forward, and jumping in place. After a short warm-up, you can begin the main exercises.

1. From a standing position, extend one leg forward, bending it at the knee. The second limb is laid back and rests on the toe on the floor. The leg that is located in front should be bent at an angle of 90 degrees. The knee does not extend beyond the shin. Hands up or on your belt. You need to stay in this position for as long as possible. Beginners only need 30-60 seconds. Then repeat the same thing, but on the other leg. This exercise allows you to stretch the longitudinal twine.

2. Warrior pose is a tendon stretching exercise. To do this, you need to kneel and place your palms on the floor. Legs are bent. Then you need to spread your knees as far as possible, feeling the tension. He should rest on outstretched arms or elbows. Rounding the back is not recommended. Stay in this position for a minute. Beginners can place soft pillows under their knees to prevent pain.

3. The frog pose for stretching the splits should be done with care. The following exercise will also help stretch the cross split. You should squat down with your knees wide apart. The elbows should rest on them, the palms should be joined together. The buttocks look down, the pelvis gradually opens. Stay in this position for 30-60 seconds.

4. The pose for opening the pelvis allows you to prepare the cross split. This exercise is effective for stretching your hamstrings. You need to sit up straight with your legs extended forward. Socks should be pulled up. Bend over, trying to touch your stomach and sternum to your knees. Hold for 30 seconds. Take a short break and repeat.

5. Leg Bend Over Helps Stretch Your Hamstrings

After each exercise, it is recommended to rest and take a break for 1 minute.

What does twine do?

As noted above, this exercise not only demonstrates a person’s skills, but is also beneficial for health.

It promotes:

• strengthening the muscles of the pelvic area and lower abdomen;
• normalization of the functioning of the internal organs of the genitourinary system;
• improving blood circulation in the lower extremities;
• increased muscle tone;
• reducing the likelihood of injury;
• improvement of general well-being.

This is why many guys and girls want to do the splits. Is it possible to do this in a week? Let's try to understand this issue. In addition, the most effective exercises will be discussed.

How to stretch the twine after 30

At the age of 30, the ligaments are less elastic than in young girls, so be patient. To warm up your muscles, it is advisable to jump rope for a minute or run in place. Then you can move on to the main complex.

1. The first exercise is dynamic stretching. You need to lie on one side with your palm on the floor. The upper leg should be raised as high as possible and towards you. Don't bend your knees. Repeat 15-20 times with each leg. Raise your legs smoothly, without sudden movements.

2. The second exercise is performed from the same position. You need to raise your leg as high as possible and grab it with the palm of your toe. If stretching does not allow, then a belt should be used, gradually pulling the limb towards the ear. At the highest possible point, it is recommended to linger for one minute. Then repeat the same thing, but only by turning over onto your back.

3. The following exercise maximizes hamstring extension. To do this, you need to sit down, bend your knees and bring your legs together. Hands need to gently press on the hips. At the same time, try to lower your knees as close to the floor as possible. There should be at least a minute in this position. Butterfly pose helps to open the pelvis as much as possible

This short complex should be repeated 3-4 times a day in order to do the splits as quickly as possible.

Why do you need stretching?

Frankly speaking, there is a myth that good stretching is the thing that athletes often worry about, because it is the development of their physical capabilities that depends on it. Everyone knows how plastic children are and how the body becomes less flexible with age, but they perceive this fact rather as a pattern. In fact, good stretching helps improve your figure, and by increasing joint mobility, problems with a sore spine will be solved. Doctors assure that if you constantly engage in physical exercises, including stretching exercises, you can forget about muscle cramps.

To ensure that stretching sessions are painless, you must remember that before the main splits workout you need to warm up your body muscles well for 15-20 minutes. As a warm-up, effective exercises are suitable to help prepare the body for muscle stretching:

• Sitting down on the mat, you need to stretch your legs (you need to watch your posture), you need to try to reach your legs with your hands and fix this position for a couple of minutes, holding your breath, then return to the starting position while inhaling.
• Sitting on the floor, you need to extend one leg and bend the other at an angle of 90˚. Next, gradually leaning forward, in small jerks, you should try to lower your body as low as possible, without straining your abdominal muscles, but try to relax them as close to your knee as possible. If it’s easy enough to get as low as possible, then you should not just reach for your legs with your fingertips, but clasp your feet with your hands and continue stretching.
• Take a lying position on your back, while raising your legs at right angles as close to your body as possible, then open your knees, performing a “butterfly”, while your heels should be as close to your body as possible, and your legs should never fall to the floor . You should freeze in this position for 40-60 seconds, performing a cycle of deep breaths and exhalations during this time. After a minute, you can connect your knees again and lower your feet to the floor. Repeat the exercise 10 times.
• While standing, you can perform lunges alternately with your right and left leg, performing slightly swaying movements for less than a minute, and you should feel like muscles are stretching along the inside of your thigh with each slight sway.
• While standing, you should raise one leg, pulling it towards your chest with the knee bent. After a couple of seconds, you should move your leg to the side and fix it in this position. Next, perform the exercise on the other leg.

When training at home, do not forget that moderation is needed in everything, so when doing this or that exercise, you should definitely listen to your body and not show excessive endurance, so as not to cause harm.

Effective stretching after 40

After 40 years, it is even more difficult to do the splits quickly. However, with regular training, nothing is impossible.

1. Bend over with legs wide apart and emphasis on hands. A very effective exercise with legs wide apart. In this case, you need to bend over and place your hands on the floor. The legs should not come off. You need to stay in this position for about a minute. This will help warm up the ligaments.

2. Leg stretch while sitting with an inclination and straight knees. Then you should sit down and spread your legs as wide as possible again. It is necessary to alternately bend towards one or another limb, stretching your back and arms. This exercise is effective for both transverse and longitudinal splits. Repeat 15 times in each direction. At the end of the exercise, you should bend over in the middle with your arms extended forward along the floor.

3. Seated stretch, one leg bent. This exercise should also be performed while sitting. Bend one leg at the knee and extend the other forward. Try to lean as low towards the limb as possible. The straight leg elbow cannot be bent. At the maximum point, 20 counts, then change legs.

When performing any of these actions, pay attention to your back. This is a very important rule. If there is pain in the knee joints, you can additionally use a small pillow.

A set of exercises for beginners

For beginners, a set of exercises has been developed aimed at stretching the muscles, which will help you quickly do the splits. To achieve results as quickly as possible, you will have to practice daily. The complex includes the simplest exercises that are suitable for people whose muscles and ligaments are not accustomed to such loads.

With each splits exercise, it is important to hold a certain position for a few seconds and then return to the starting position. It is at the moment of such a delay that muscle stretching occurs.

A set of exercises for beginners includes the following:

1. Bend forward. Starting position: stand straight, arms at your sides, and legs together. Raise your arms above your head, and then lower them down with your body. At the same time, the legs remain straight, the palms slide down along them, the chest is pulled towards the knees. At the end point, your hands should reach the ground.

On a note! At first it will be difficult to reach the ground with your hands, so to avoid injury, you are allowed to slightly bend your knees.

1. Pyramid pose. Starting position: standing straight, arms along the body, legs together. Place your legs to the sides at a distance of approximately 100 cm, one slightly behind. Hands slide down the leg that is in front. The body also moves down behind the hand. Gradually the head reaches the foot, and the hand drops to the ground.

Repeat the splits exercise on the other leg.

1. Lizard pose. Starting position: standing straight, feet together, arms at your sides. Take a wide lunge forward with one leg, bending it at the knee. The arms are bent and the elbows are on the ground.

The hind leg is straight, resting its toe on the ground, as in the photo.

Repeat the splits exercise on the other leg.

1. Pigeon pose. Starting position: sitting, back straight. Bend one leg at the knee and extend it forward. The hind limb is straight. The leg bent at the knee is in full contact with the ground, as in the photo.

The back is straight.

Then you should stretch your body and outstretched arms towards the bent leg, gradually tilting your body to the ground.

Then this exercise must be repeated on the other leg.

1. Wide step pose. Starting position: sitting straight, legs apart as wide as possible.

Stretch your arms forward, lowering your body to the ground. Ideally, the chest and head should touch the surface.

Take the starting position and then bend to the sides. The hand should touch the toe of the opposite leg.

Is it possible to achieve results from scratch after 50 years?

With good physical fitness, you can do the splits at this age, but stretching will take much more time and effort. This is only possible in the absence of diseases of the musculoskeletal system. If a woman constantly has pain in the hip or knee joints, then intense stretching should not be done.

Splits for older women should be supported by pillows and blocks. In the absence of contraindications, the above complexes can be performed. During stretching, you need to ensure that there is no pain. If it is present, then it is necessary to reduce the range of motion. You can place a low pillow under your buttocks and also use blocks for support (some do this with books, but this method is not safe). Thus, the load on the joints will be less intense. It is enough to choose any 3 exercises and perform them 3-4 times a day, alternating throughout the week.

Can everyone do a cross split?

Transverse twine is considered more difficult than longitudinal twine.
Most trainers and doctors claim that such an exercise is not available to everyone. About 14% of people on the planet cannot perform this type of split due to their unique body structure. In addition, the cross split is traditionally called a male type of stretching. In this case, the situation is the opposite of longitudinal twine. This is because the strength of the front thigh prevents the muscles from relaxing and prevents the exercise from being performed. This feature is related to anatomy. The fact is that training can affect the development of the ligaments and tendons of the hip joint, but not the bones. In this case, the obstacle to performing an excellent cross split is the hip joint with the articular socket connected to the femoral neck. A normal femoral neck creates a maximum angle of 130 degrees. If the angle is less than 120 degrees, then this is considered a pathology that limits the movement of the joint. Anatomically, when trying to perform a transverse split, the femoral neck of a person with this feature seems to jam, preventing the muscles from fully stretching and achieving the coveted angle of 180 degrees. This pathology is not always visible, and it appears only thanks to an x-ray.

Before stretching training, a very simple test is recommended to understand whether a person is able to perform a cross split and whether his anatomy is an obstacle to this. You need to stand next to the wall bars and throw your leg over its back at an angle of 90 degrees. Then repeat this exercise on the opposite side. If the exercise was completed without problems, this means that the person completed half of the cross split with both the left and right leg and proved that both hip joints have the required range of motion.

Contraindications

Destructive processes in the joints can hinder progress. In this case, chronic arthrosis can turn into acute if you immediately begin to stretch without additional preparation. In case of diseases of the musculoskeletal system, you need to act with extreme caution and only with the permission of a doctor.

Also contraindications to intense stretching: · obesity, · pregnancy, · diseases of the musculoskeletal system, in the form of an acute one, · injuries to the joints or ligaments that were or currently exist · inflammation of the sciatic nerve, · acute sciatica.

Precautions: You should not start classes if you have pain in the spine. It is not recommended to stretch the ligaments through pain, otherwise you can provoke microcracks in the fibers. Do not start the exercise immediately after waking up. The ligaments become more elastic during the day. You should always start with a longitudinal twine, smoothly turning into a transverse one. Getting results is more difficult for those who do strength training. When pumping with dumbbells, the muscles become clogged, limiting the stretching of the ligaments. It is not recommended to combine this type of stretching and bodybuilding in one day.

The second secret, the necessary things for the twine

For twine you need:

1. Some free space, preferably in nature, but you can also at home, the main thing is that the TV and mezzanine do not fall into the zone of your swinging legs. It's not just bad for TV.
2. Some kind of decking, platforms or fences. To put your foot on them. The better your stretch, the higher your support should be. Everything can be found in the yard. For example, an outdoor wall bars or a tree with low-growing branches.
3. Wall. This is a great place to stretch.
4. An ordinary chair or armchair. They will help you control your position in the splits. You can lean on your hands or put your foot down if there is no splits at all. You can also stretch on chairs like Van Dame
5. Stick, branch, towel or rubber. They will help pull the shoulder joints and back, and the rubber will also create additional pressure.

The benefits of twine

Stretching, and splits in particular, are equally useful for people actively involved in sports and for those who lead a sedentary lifestyle. First, it helps strengthen ligaments and reduce the risk of injury. Many trainers recommend finishing strength training with stretching, as it improves muscle elasticity and helps reduce possible pain after exercise.

If a person rarely engages in serious physical activity and spends 8+ hours a day in a chair, splits will help improve joint mobility and will be a good prevention of arthritis and arthrosis. Plus, splits exercises will also help in the fight against excess weight, although they work better when paired with a healthy diet.

Such training will bring particular benefits to girls: splits help normalize the menstrual cycle (but keep in mind that stretching is not recommended during the critical days themselves) and, by increasing the flexibility of the hip joint, facilitates natural childbirth. By the way, if you don’t have any special contraindications, you can stretch for the splits, in a light form, of course, even during the second and third trimesters of pregnancy. Before training, be sure to consult your doctor!

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How to warm up

To avoid damaging muscles or ligaments during stretching, you need to warm up properly:

• Head rotation.
  To perform this exercise, you need to stand straight with your feet shoulder-width apart and your hands on your hips. We slowly tilt our head forward and then move it back. Then we alternately bend over to each shoulder. All movements should be done smoothly, no sudden movements. Tilts are performed 8 times on each side in a circle.
• Hand rotations.
  The position is the same, but we stretch our arms to the sides. We perform rotational movements simultaneously forward and backward. To make it more difficult, you can also walk in place. This will help warm up other muscles.
• Tilts.
  You need to change your position a little: put your feet a little wider. We leave one hand on the hip, and extend the other up. Alternately bend to the right and left. At the same time, stretch your hand to the side.
• Leg rotations.
  Stand on one leg, raise the other, bending the knee. Rotational movements should be done using the hip joint: forward and backward 8 times. If you lose your balance, you can grab a chair or lean your hand on the wall.
• Rotation of the foot.
  Again, focus on one leg, raise the knee of the other as high as possible, and then begin to twist your foot clockwise, then in the opposite direction.
• Tilts down.
  We place our feet wider than our shoulders. We bend forward and at the same time bend in the lower back.
• Tilts towards the feet.
  Feet wider than shoulder width, arms in elbow lock. Lean forward and begin twisting from one leg to the other. Feet should not leave the floor.
• Tilts down and back .
  We perform this exercise in the starting position. You need to lean forward up to 90 degrees. We take a short pause at this point and lean down relatively sharply. Make sure your knees remain straight.

Technique for performing splits on chairs

• Make sure chairs do not slide on the floor. If necessary, place them on a rubber mat;
• Place your back leg on the chair, and carefully, with the help of a spotter or support on the back of the chair with your hands, go into a split;
• Deepen the movement, gradually directing your pelvis towards the floor;
• The stretching time for each leg is individual, but it is best to do stretches of the same duration for each leg.

Cross twine between chairs | Minus cross split - how to improve stretching

Recommendations

• The classic chair split, although not the most difficult type of split, still requires special preparedness and caution. It is important not to rush, to move towards the goal gradually, even if it takes more than one month of work.
• Do more muscle-warming exercises (but not particularly strength ones), keep your workouts regular, do stretching exercises for the whole body, not just the legs, and pay close attention to your technique.
• When starting to perform splits or lunges and other exercises from a chair for the first time, it is important to take care of safety nets in advance. Contact an experienced mentor and take your time, perform the exercises smoothly.

And also read: How to do a split with cubes → Exercises with an elastic band for stretching → How to do a vertical split →