Why do men need splits? 5 Powerful Pros from a Stretching Coach

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.

Types of twine

When friends find out that a person practices gymnastics, yoga or martial arts, the first thing they immediately ask is: “Can you do the splits?” For some unspoken reason, this pose is considered the standard of flexibility, although in fact it is not very difficult for the body. Twine has two options:

Transverse. When the legs are spread to the side, forming an angle of 180 degrees, that is, one straight line. In yoga, this position is called Samakonasana, and in society it is considered the ultimate dream of a person about a flexible body. A striking example of this is the famous stretching of Jean-Claude Van Damme, which he demonstrates in almost every film.
Longitudinal. One leg is extended forward and the other back, also forming a straight line. In this position, it is important to keep the pelvis in a closed position without tilting it, which is a serious mistake in this position. Hanumanasana is what this pose is called in yoga, considering it very important for health. It is divided into two subtypes: right and left, with the leading leg in front, respectively.

There is also the concept of the “extraordinary” or king split, when the position of the legs exceeds the standard 180 degrees. The exercise is performed in a deep sag on blocks, chairs, as well as in a jump, standing and even in a handstand. The Internet is replete with photographs of this kind, stimulating many people to try to repeat the same thing, which sometimes ends in failure.

Psychological effect

The benefit of stretching also lies in the fact that regular exercise guarantees a person an improved mood, good skin tone and increased self-esteem. A straight back, beautiful legs and firm buttocks lift the mood of their owner.

Nowadays, it is common practice to take care of yourself. Not all people can afford to spend time in a gym or fitness club. You can do stretching yourself at home. It does not require special training and the exercises can be performed without special devices or additional accessories.

The benefits of stretching are great for the entire body. Both the physical body is strengthened and many psychological problems are eliminated: complexes go away, self-esteem is strengthened, and mood improves.

Is twine useful for the common man?

Anyone who is closely familiar with trying to sit in this position, performing all sorts of leading stretching exercises, sooner or later wonders what is the use of the splits. After all, its achievement is associated with pain from stretched muscles, tendons, pressure in the hip joints and aching lower back. Perhaps this situation is beautiful in appearance, but dangerous to health?

In fact, the way in which strong stretching of the body is achieved in elite sports borders on abuse of the body, since almost all actions are performed under pressure and violence, but without knowledge of the anatomical features of a person. Yoga works correctly with splits of various types and leading exercises, in which much attention is paid to correct work with the body, which means there simply cannot be any harm to it.

Top 5 life hacks for safe stretching

Thorough warm-up

Warming up allows you to prepare psychologically for the upcoming load (yes, this is also important!) and warm up your muscles, preventing possible injuries.

Muscle pumping + joint gymnastics - must-have

The part of the workout devoted to lead-up exercises should last at least 30-40 minutes. Be sure to include pumping and joint exercises!

Two DON'Ts: Take your time and don't endure severe pain.

You should not compete, prove your toughness, endure severe pain or force the result. All this leads directly to injury.

The timer is your best friend in training

Use a stopwatch or timer. While doing the splits, turn it on and start with 30 seconds, gradually increasing the time. This will help you navigate and feel your progress more clearly.

Instead of a timer, you can use your favorite tracks. For example, sit for the entire verse and rest during the chorus.

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Benefits of Hanumanasana

This position directly depends on the quality of extension of the two main lines of the legs: front and back. In this case, the hip joints perform the opposite function: one bends forward, and the second extends backward. At the same time, the position of the legs is significantly influenced by the sacral region and the entire group of gluteal muscles. And if they are enslaved, then you will not be able to sit in the desired position.

What is the use of longitudinal twine?

Stretched thigh muscles indicate that there are no disturbances in blood circulation and lymph movement. This is a powerful prevention of varicose veins, swelling of the legs and diseases of the pelvic area in general. At the same time, the muscles become toned, strong, and therefore perfectly perform their function.
Movable hip joints will not allow the development of a disease such as coxarthrosis, and will also not lead to a femoral neck fracture, which often happens in older people.
To sit in a longitudinal split, it is necessary to qualitatively work out the area of the gluteal muscles and the sacral joint, which will allow you to quickly get rid of lower back pain, pinched sciatic nerve and displacement of the iliac bones, which happens in people leading a sedentary lifestyle. The benefits of twine in this “scourge of modernity” are priceless, because every fourth person suffers from pain of this nature.

You need to know this!

Working with the twine allows you not only to loosen the pelvis, but also to remove the load from the entire spine, since the hip joints are the main shock absorbers of the body. If the joint is not blocked by tight tendons or constrained by muscles, then it has a free range of circular movements. Pain along the entire spinal column goes away, posture improves, as the leg muscles, and therefore the joints, finally begin to work harmoniously, granting freedom of movement. The benefits of leg splits extend in the other direction. Since the area of the hip joints is relaxed and correctly distributes the load on the spine, the knees (the second most important shock absorbers) stop receiving extra stress and, therefore, getting sick.

Leg stretching

This exercise can be done lying down or sitting. Bend your knees and cross the ankle of one leg over the knee of the other. To deepen the pose and strengthen the stretch, you need to press your lower leg up onto your free leg. Exercise helps increase the elasticity of the hamstring muscles.

To stretch the front of your thigh, you need to pull your heel toward your buttock. You can perform the exercise lying down or standing, this further develops coordination of movements. Try not to move your body while stretching and remember to repeat the exercise with the other leg.

Important benefits for the female body

Thanks to the high-quality stretching of the internal muscles of the legs and pelvis, directly connected by the abdominal area, the benefits of twine for women increase several times:

Active blood circulation in the pelvic area eliminates various disorders of the reproductive system. In the history of medicine, there are thousands of cases that describe the elimination of problems with conceiving a child. Thanks to the fact that the woman did stretching exercises to do the splits, she was able not only to get pregnant, but also to give birth easily, since the internal muscles were obedient and healthy.
Also, thanks to good blood circulation, gynecological problems go away: inflammatory processes, menstrual irregularities, painful periods and other unpleasant moments of “female” existence.

At the same time, we should not forget that the abdominal zone is responsible for the coordinated functioning of the entire digestive tract, and therefore for the health of the entire body. Therefore, the health benefits of splits can be considered total, that is, affecting not only the legs, but the whole body as a whole.

Why both men and women should do stretching: expert opinion

Photographer Darian Volkova. Shooting for the Mariinsky Theater

Most men and women who pay attention to their physical fitness do not pay attention to stretching. And in vain. The gym, weight training, running, crossfit or group exercises are all great, but for healthy development, muscles need not only loads, but also high-quality stretching.

Expert opinion

Vladimir Shklyarov, ballet dancer, premier of the Mariinsky Theater, Honored Artist of Russia “Stretching is necessary for everyone after loading any muscle group - without it, the elasticity of the ligaments and the mobility of the joints are lost. If a person works with weights, for example, goes to the gym and lifts, the muscles simply swell and acquire relief, but this has nothing to do with health. You need to try to listen and hear the body and know for sure that human capabilities are not limitless. Sometimes it’s better to take less weight, but not “kill” your body.”

Stretching is like the icing on the cake. It makes ligaments more elastic, activates oxygen and improves blood flow. High-quality stretching allows you to feel better - after training, the body does not hurt, there is no soreness or discomfort. Stretching is what helps ballet dancers stay in shape. Of course, someone breaks themselves, striving for the ideal, but at some point the body will make it clear that enough is enough.

The muscle corset of those who stretch develops more harmoniously - it is strong, but mobile. And this is internal strength, not just external. Personally, it seems to me that a healthy and flexible body looks more aesthetically pleasing than just pumped up muscles. Let me give you an example from ballet practice. The visual beauty of the performance directly depends on the stretching. It gives additional opportunities in choreography. How? The higher the elasticity of the muscles, ligaments and joints, the greater the amplitude of movements, and vice versa: if the muscles are stiff, the amplitude will be less. With a large amplitude, all movements look much more beautiful.

Many fitness trainers recommend stretching after training, but in ballet, stretching should be done before the main load. Artists usually arrive 30–40 minutes before class and do a special set of exercises. An average person can choose any option that is comfortable for themselves, but I would recommend stretching during the workout. After the load, relaxation should follow - these are two processes that go in parallel.

I can't say how intensely or for how long you need to stretch to achieve certain results, as everyone's starting point is different. Again, an example from my ballet experience: I have a fairly capable body and soft legs, that is, it is enough for me to warm up during the class itself and catch the “height of my legs.” I’m 35 years old, and so far I’ve had good luck with stretch marks. Those whose bodies are less flexible need to put in more effort. In amateur stretching, everything is just as individual.

Photographer Alexander Gulyaev

How often should you stretch?

Ideally, stretching the entire body should be done daily; this is an excellent option for morning exercises. I can relate stretching to such routine tasks as brushing my teeth and having breakfast.

For example, artists need to push themselves every day - even on a day off (Monday) when there is no main class. You still need to stretch your body, check if everything is stretched, warm up the ligaments and muscles. You can take this into account.

It is important to understand that all your activities must be systematic. If you stretch a couple of times before or after training, it will not give any results. To keep your body in ideal shape, you need to follow a routine, eat right, watch your weight, coordinate the load with a trainer you trust, and, of course, don’t forget about stretching.

Is it possible to develop stretching for an untrained person?

Stretching can be developed, but only under the supervision of a professional. This should be a thoughtful set of exercises, individually selected specifically for you. If the stretching technique is incorrect, you can get a ligament tear, and this cannot be treated in any way. You can't joke with this, it's serious.

I'm skeptical of some studios' promises to make a 50-year-old man do the splits in a short time. It is important to understand that there is a limit to everything. The body stretches best in childhood and adolescence, and if you have never done stretching, and even work out in the gym, then you should not expect a wow effect. Just stretch regularly, listen to the sensations and work with the body very carefully.

In my practice, there were examples when people who madly love ballet, for one reason or another, could not practice this art professionally. They were addicted to stretching and stretched every day. Stretching became a hobby for them. And the result was great!

Expert opinion

Victoria Kachina, stretching coach and master of sports in rhythmic gymnastics “I am sure that stretching for splits in the spirit of preparing for international competitions is not at all what most women need. Many people come with the request “I want to do the splits,” and then they see that there is much more work: you need to take care of your posture - it greatly affects your sense of self; I need to relieve spasms in my neck and shoulders, I need to work on my lower back. You can do the splits in a month if you have good baseline data, but the main thing is to take care of yourself.”

Stretching helps you lose weight as well as strength training and cardio.

During a stretching workout, you burn up to 250 kcal - the same amount as you can “burn” when walking on a treadmill. But by choosing stretching, you get a lot of bonuses: tension in the body goes away, lymph flow improves, skin tone improves - your body will be grateful for such a workout. It's much more interesting and useful than just walking along the path, right? Stretching also improves the results of strength training.

Stretching will make you more beautiful and younger

Incredible but true: training increases the production of collagen and elastin, because during stretching, the collagen and elastin fibers in the muscles also stretch. The more these two components are produced, the better your stretching becomes over time.

Stretching removes swelling on the face and body, which often occurs due to stagnation of lymph and tight muscles of the shoulder girdle and neck.

Stretching helps take care of women's health

Mobility of the hip joints, removal of blocks in the lower back, improvement of blood supply to the pelvic floor - all this contributes to excellent well-being on critical days. Exercises for women's health are very simple, I always ask girls to do them regularly at home. Moreover, such a workout takes literally ten minutes before bed. It includes several exercises:

Warming up the hip joint
How to do it:
stand sideways to the wall and hold on with your hand.
Raise the leg that is farthest from the wall, bend the knee and begin to perform a semicircle movement with a small amplitude, moving back and forth without stopping. Don't put your foot on the floor. And then rotate your leg with your knee bent, moving from front to back, and then from back to front. How many repetitions:
8 movements with each leg.

Side lunges
How to do it:
lunge to the side as wide as possible in both directions.
The center of gravity falls on the walking leg, without bending the supporting leg. How many repetitions:
6 times on each side.

Lunge Springs
How to do it:
Stand with your feet wider than shoulder-width apart.
Perform 10 springs with your knee facing forward, then rotate your knee 180 degrees so it faces to the side and do 10 more. The free leg is straight, the pelvis is lowered down. And make sure that the bent knee does not lead the foot forward. How many repetitions:
20 times (10 times - the knee points forward, and 10 times - the knee points to the side) on each leg.

Hip rotations from a sitting position
How to do it:
sit on the floor on both buttocks, place your legs bent wide.
The back is straight, the pelvis does not rotate. We lower the leg one by one with the knee down (the movement should be inward). Try to rotate your leg in the pelvis, not with your knee. How many repetitions:
8 times on each leg.

Z-Position Torso Rotation
How to do it:
Sit on the floor and bend your knees at a 90-degree angle (one leg slightly in front and the other slightly behind).
The back is straight, the shoulders are lowered, the hands are clasped in front of you. Rotate your body to your maximum. The knees do not leave the floor. How many repetitions:
10 times on each leg.

Pelvic rotations with straight legs
How to do it:
sit on the floor and spread your legs to the sides to your maximum, knees straight.
Alternately begin to turn the body in one direction or the other. During the turn, the knee of the back leg points to the floor. How many repetitions:
10 times on each leg.

Stretching is an excellent psychological practice

Stretching helps you to be in touch with your body, to like yourself, to understand and feel the capabilities of your body, its desires and needs. I compare stretching to yoga. Yoga is also a physical practice, but it teaches you to listen, feel and understand yourself. Stretching training is not mindless stretching of muscles, but a deep study of blocks and clamps, where every muscle needs attention. You can learn a lot of interesting things about yourself if you start stretching regularly. Everything that happens to us is reflected in the body. Often girls after training feel lightness and inner lift.

If after stretching you feel tension in your muscles, then it would be good to do a 20-minute practice - myofascial release.

Ruslan Panov, expert methodologist and coordinator of X-Fit group programs in Russia:

“The principle of the MFR method is the impact of a roll or balls on the muscle through pressure on the bone with body weight, which helps relieve post-workout syndrome. This happens due to the relaxation of microspasms and trigger points. Myofascial release “smoothes” the fascia, which is also responsible for the range of motion in the joints. In parallel, there is an effect on the skin neurons, giving the correct relaxation signals to the entire central nervous system. A person who devotes 20-30 minutes a day to the MFR method becomes more resilient, active, stress-resistant, and the quality of life noticeably improves.

The technique of self-massage with the help of additional equipment, aimed at relaxing spasming muscles and fascia, was invented a long time ago. This is due to the emergence of the need for daily restoration of the musculoskeletal system and the direct dependence of the effectiveness of training on proper recovery. It’s not without reason that the absence of stress in the muscles gives a noticeable increase in endurance and strength, since the restored muscle fiber receives intensity along its entire length, and not in the section truncated by stress.”

Cross split, or Samakonasana

If the longitudinal split mainly depends on the elongated muscles, then the transverse split is an indicator of the total freedom of the hip joints, their interaction with the entire pelvis, and therefore the elastic tendon apparatus. It is important to emphasize here: elastic, not stretched, since young and ignorant people often “loose” their joint structure in pursuit of the desired position, not understanding what this entails.

In fact, any split (and especially the transverse split) does not mean superflexibility, but skillful use of the body, knowledge of its structural features. After all, by and large, sitting in any position is not a problem, but staying healthy for the longest possible number of years is much more important, deriving significant benefits from the cross splits. It is important to prioritize health, not a spectacular-looking position for photos on social networks.

Advantages of Samakonasana

In addition to all the above positive aspects from mastering longitudinal twine, without which it is impossible to make transverse twine, it is worth pointing out the following factors:

Deeper connections between internal muscles and their control ultimately result in absolute health of the genitourinary system.
The benefits of splits for women are invaluable: thanks to the tone of the pelvic diaphragm, the problem that bothers them in middle age - urinary incontinence during a sharp sneeze or fright, as well as prolapse or prolapse of an organ, which is called “uterine prolapse”, goes away. By increasing the elasticity of the muscular-ligamentous apparatus of the inner surface of the pelvis, all these problems will gradually go away.
The possibility of getting pregnant if you had problems conceiving before is significantly increased, and it is also easy to give birth, since the pelvic area retains mobility and a large range of movements, and the abdominal area retains elasticity.

In addition to all the positive aspects associated with the internal organs, the cross split will visually make your legs slimmer, more toned, and your buttocks more elastic and rounded. This is also important for women, because external beauty and internal health always go hand in hand.

Can children do the splits?

Some concerned parents whose kids attend gymnastics classes ask: “Are splits beneficial for children or is it harmful at a young age?” Among unenlightened people, there is an opinion that too deep split stretches can change the structure of the developing reproductive system of a child and even tear the hymen from excessive effort (there are people who really believe in this even in the 21st century!).

Professional sports doctors unanimously reject these delusional thoughts: splits can be done at any age, unless there are special indications for this due to major health problems. Moreover, there are no clear age restrictions at what age it should be started - even from the cradle, as long as it is done competently and wisely, and not at the cost of superhuman efforts, as happens in big sports.

Is there any harm from twine?

Is it harmful to do the splits if it has so many beneficial properties? Yes, if there are already contraindications to its implementation , namely: arthritis, arthrosis and other joint diseases, diseases of the cardiovascular system, including hypertension, injuries to the joints of the lower extremities and pelvis, hernias, inflammatory processes and chronic diseases of the abdominal organs and small pelvis.

If there are no contraindications , then inattention to the body and technique, jerking and acute pain, overexertion and inability to relax, overtraining due to excessive loads and daily performance of the splits can cause harm. These are conditions that can lead to serious injury, so it is important to listen to your own feelings and control the load.

Can you do the splits at any age?

Considering the popularity and promoted benefits of the splits, many people are wondering at what age they should stop trying to perform this exercise, because most confidently claim that after 35 there is no point in even trying, since the body is already “ossified.” In fact, it is not age that limits movements in muscles and joints, but their condition, as well as the congenital structure of the pelvis. There is a small percentage of people for whom the transverse split is inaccessible due to the small angle between the acetabulum and the femoral head, but they can perform the longitudinal split. Over time, the human body becomes tight due to low physical activity, past illnesses and injuries. But if a person actively engages in stretching, then he will be able to do the splits even in old age.

Can twine be harmful?

The harm, as well as the benefit, of twine is a very subjective assessment. Some active people do not have a problem with stagnation of lymph or blood in the pelvic organs, so they do not consider eliminating these factors as advantages - they already exist a priori. The dangers of splits and deep stretches of this kind can only be discussed in one way: when they are performed fanatically, in pursuit of an external result, rather than health.

Many young people earnestly begin to pull and stretch the tendons, not understanding what actually leads the body to the split position, so later, when the stability of the center of the body is disrupted, problems will begin: immediately with the joints of the legs, then the sacrum and, as a result, the entire spine. Therefore, it is important to competently approach the development of all splits, preferably under the guidance of a competent trainer.

Are there any contraindications?

There are no significant “cons” in pursuit of the benefits of splits, but a number of “buts” are worth considering:

previously received fractures of the femoral neck or pelvic bones, as well as spinal fractures;
destructive changes in the hip joints: arthrosis and especially coxarthrosis, various arthritis;
hip dysplasia.

In addition, existing problems with the spine, whose work is directly related to the pelvis, as well as hypertension and cancer, should be taken into account.

What do the experts say?

Another important advantage of working with twine is noted by many doctors - it is the effect on libido in women and potency in men. Therefore, for some people, this information will be another incentive to regularly stretch.

Another significant benefit of twine for men is the elimination of problems with the prostate, since when acting on the internal muscles of the pelvis, this organ is perfectly enriched with blood. Congestion that occurs due to insufficient activity of the pelvic cavity is eliminated. Therefore, it is important to do the splits for men who want to maintain sexual activity for a long time.

How does stretching affect your figure?

With regular exercise you can change your figure for the better. Stretching affects the body in four directions at once:

reduces the volume of problem areas;
improves posture by strengthening the back muscles;
tightens the muscle frame;
forms thin and long muscles, making the figure more graceful.

Extra centimeters on the waist and hips are formed not only due to fat deposition. Due to poor lymphatic drainage and blood circulation, fluid accumulates in these places. These are the main causes of cellulite.

Daily stretching improves blood flow in tissues. Oxygen enters the stuck together fat cells, accelerating metabolic processes and lymph outflow. By doing stretching, the volume of problem areas will gradually decrease, and the “orange peel” effect will become less pronounced.

Thanks to stretching, the body will become graceful, like a ballerina. In combination with strength and cardio exercises, the benefits for your figure from stretching will increase - the desired proportions can be achieved even faster.

Stretching exercises reduce the appearance of cellulite because they help remove excess fluid from the intercellular space, improve blood flow, and enhance the functioning of the lymphatic system. Stretching strengthens the muscle corset of the whole body, making your figure more prominent day after day.