‍♂️ The best split stretching machines in 2022

Almost every person dreams of a beautiful and correct split. After all, good stretching strengthens muscles and allows you to do complex gymnastic techniques. In addition, it promotes good leg mobility. However, not everyone can afford to buy a gym membership and work out with a personal trainer.

Some people try to do certain exercises that increase flexibility, but they also have a downside - they take a lot of time. Technological progress does not stand still, and today it is not necessary to follow specific workouts. To achieve excellent stretching, it is enough to buy auxiliary equipment. And to make this easier, the editors of the YaNashla website have prepared for you a rating of the best split stretching machines for 2022.

Advantages of the equipment

Finding a stretching machine can be difficult; some companies produce low-quality products that do not meet the stated characteristics. Most exercise equipment is a device equipped with a seat and sliding elements. The main feature of this option is the ability to quickly and painlessly develop flexibility. The machines are suitable even for people who have never played sports. There are also special tapes and universal designs.

Professional trainers recommend starting only with specialized devices. When exercising on this simulator, your legs are completely relaxed, since the design provides a special fixation. Therefore, the training takes place without pain and excessive stress. But you won’t be able to complete the entire workout at once; this takes time. Because the muscles must get used to it; this is the only way to perform split stretching exercises without injury.

Such a device will be useful to almost every person, but most of all it is in demand:

• For beginner dancers, since in order to master new movements, it is necessary to have sufficient flexibility;
• Gymnasts;
• Among people who do karate or kickboxing;
• For yoga lovers.

But besides athletes, the device is popular among those who lead a healthy lifestyle or want to make their legs toned.

But the main advantage of split stretching is that it helps strengthen joints, which has a positive effect on their mobility. Also, constant exercise can improve the functioning of the genitourinary system. This is achieved due to good blood circulation in this area.

The easiest element is the longitudinal twine; you don’t even need to buy special equipment to perform it, just use special video tutorials. It is much more difficult to perform a cross split. It is for such purposes that such devices are created. Even despite this, you won’t be able to learn in a month; this will take a lot of time, at least 8 months.

The main advantages of twine equipment include:

• Comfortable leg fixation. The muscles are completely relaxed and do not tense during exercise.
• Without any effort, a person can fix his legs in one position and not feel pain.
• Muscles adapt to loads faster.
• The training does not require the help of a specialist; a person conducts all training independently at home.
• During class, you can turn on your favorite movie to avoid getting bored, or music.
• There is no risk of muscle damage.
• Legs become beautiful and toned.
• External defects of the lower leg are eliminated.

Despite the large number of positive aspects, the simulator is not without its disadvantages:

• Some models are too expensive;
• Takes up a lot of space, so it is not suitable for all apartments;
• A person will only learn the transverse split, and the longitudinal split will have to be trained again.

Benefit

Unfortunately, beginners in sports often refuse to stretch muscles at all or devote little time to it, which leads to disappointing consequences. A machine that helps you do the splits is ideal for those who train at home and try to stay in shape.

At the moment, Pilates and yoga and fitness are quite popular - they are based on stretching the ligaments, as they help to work out certain muscle groups. Pilates often uses stretching machines to help achieve better results.

Each joint in the body has its own degree of flexibility. There are only 3 of them, but most often it happens that one of them is well developed, and the other is practically absent. Such dissonance is abnormal for a healthy person. For this reason, muscle stretching is of primary importance among other exercises, as it increases joint flexibility. The main types of flexibility are presented in the following categories:

• Static flexibility is the ability of the muscular system to support weight.
• Dynamic flexibility is the ability to do exercises at a certain amplitude. It is for the development of dynamic flexibility that the apparatus for stretching the leg muscles is used.

The level of stretching for each person is individual and depends on many factors, which include joint capabilities, gender, age characteristics, body type and other indicators that affect flexibility. Using the simulator in training, you can do the splits much faster.

To achieve the desired results, you need to spend ten minutes a day stretching. Also, doing the splits will depend on the frequency of training, the capabilities of the person’s joints and age.

The stretching machine requires compliance with certain operating conditions. Its use allows you to improve the functioning of joints, improve flexibility, endurance, get a beautiful body, royal posture and increase the level of “performance” on other exercise equipment. All of the above can be achieved even at home, but for this you will need a simulator.

Correct operation

To avoid injury during training, it is important to start it correctly. Therefore, it is worth following a number of rules that are indicated in the instructions:

• Mandatory warm-up. The muscles must be completely warmed up. Particular attention is paid to the lower part, as it is used more than the rest. This stage is the most important, so you cannot skip it. Warm-up time is 15-20 minutes. What exercises to do, everyone decides for themselves. Trainers recommend starting with raising your arms, then gradually moving lower. It all ends with walking or running in place.
• After the warm-up, you need to start the lead-up exercises. They are also given 20 minutes. The leg muscles are directly involved here. Suitable exercises are butterfly, lunges, frog, etc.
• The last stage is training on the simulator itself. The minimum lesson time is 30 minutes, the maximum is 1.5 hours. Beginner users are advised to perform only one set per day. With experience, this number increases. There is no need to immediately set the maximum angle; this will not lead to anything good. It is better to gradually stretch your legs and, as soon as you feel the load, stop in this position.

Only following the points correctly contributes to effective and high-quality twine. It is important to always remember to warm up; if you do not do it, you can get injured for life and forget about the splits forever. Warm muscles are much more flexible than “cold” ones; this has been proven by more than one athlete.

Kinds

Stretching is classified according to two parameters - the degree of load performed and the method of performing the selected exercises.

According to the degree of load, stretch exercises are divided into:

• ON SOFT. Muscles stretch during exercise only to their physiological length. Each exercise takes 30-40 seconds;
• DEEP. A whole set of exercises is performed, the purpose of which is to stretch the muscle fibers to an unusual length. The duration of each exercise is 1-5 minutes.

According to the method of execution, stretching is divided into:

• STATIC. The exercise consists of slow and smooth movements. By straining a certain group of muscles, the training person briefly hangs in this position, that is, the muscles are in a contracted form and receive a static load. Static exercises help stretch and strengthen muscles; it is recommended to start training with them;
• DYNAMIC. A set of exercises is selected, during which the muscles first tense and then relax;
• BALLISTIC. It is based on swinging exercises for the limbs, performed with increasing amplitude and speed. This helps to quickly stretch the muscles of a certain part of the body. Ballistic stretch exercises should be performed after special training, since beginners often get injured when performing them;
• SLOW. Exercises are performed at the slowest pace possible. Allows you to stretch muscle fibers and is used as a warm-up option before performing a strenuous workout;
• PAIRS. A partner helps stretch those muscle groups that are difficult to work without outside help.

There is another type of stretching – proprioceptive neuromuscular. Its main goal is to restore the functionality of joints and muscles after surgery or injury. It is carried out under the supervision of rehabilitation specialists and allows you to correct disorders caused by incorrect posture and damage to the musculoskeletal system.

What criteria influence the result?

A splits machine will help you achieve proper stretching, but this can happen at different times. This is influenced by several factors, the most common:

• Age. If an older person decides to buy this exercise machine, then you need to be prepared for the fact that it will take many times more time to stretch for the splits than for young people.
• Degree of preparedness.
• Genetics. Oddly enough, this point also affects speed. After all, not all people are born with ideal and flexible muscles; some have them too rigid.
• How often will training be conducted? It is best to perform the exercises every day, without breaks, this is the only way to achieve good results in a short time.
• Constant warm-up and lead-in exercises.

Stretching is done slowly; a person can sit in one position for weeks. Therefore, the last point is patience. Not everyone has good perseverance, but in these activities it will be most useful. Exercises should not be accompanied by sudden jerks, but should be performed slowly, breathing should be even. If a person is not in the mood to do exercises, then it is better not to do this, otherwise you can injure your muscles.

General information

Numerous studies have led to the conclusion that by the age of thirty a person loses his former mobility, degenerative phenomena appear in the joints and tendons, which gradually hinder movement. You shouldn’t let this process take its course, but you need to do everything possible to resist it.

People who lead a sedentary or sedentary lifestyle often face this problem. It’s not for nothing that doctors constantly tell their patients: “movement is life.” You need to move more and do physical exercises every day, including stretching.

There is no sport where great attention is not paid to stretching. Its main function is to prevent injuries and activate the work of athletes’ joints and ligaments. It also helps correct crooked legs and make your posture straight.

Don't expect immediate results. “The one who walks will master the road,” as the Eastern sages say. You need to be patient, find free time, constantly train, and success is guaranteed.

What to look for when purchasing?

The simulator should be easy to use. No complex elements are allowed. At the same time, the equipment is reliable and does not break down.

A good unit must meet the following criteria:

• High-quality assembly;
• No discomfort during work;
• High level of strength;
• Simple angle change.

Comfortable sensations also influence positive results. The user must sit well and not experience discomfort; muscle relaxation depends on this. It is best if the design is equipped with a special scale, so it will be easier to track your results. And when a person sees progress, he understands that all the training is not in vain.

In a high-quality device, the chair and supports are covered with soft material. This allows you to achieve maximum relaxation and reduces the load significantly. Therefore, training with comfortable upholstery is more effective than on a machine where it is not provided. The frame must be made of solid steel, as it affects the stability and strength of the entire structure.

conclusions

One way or another, simulators are just additional tools. The main thing is to have a well-developed body, an elastic spine and powerful muscles that will withstand the stress of life. And for those who decide to “start a new life on Monday,” it’s better to start training with Hadoo.

Exercise machines can effectively influence specific problems in the body. It is important to know the causes and consequences of your problems. Before starting classes, I advise you to undergo a diagnosis from a competent osteopath in order to remove the blocks in the body, which very often become the cause of incorrect diagnoses and slow down the healing process. If you use osteopathic means to balance the body in time, identify problem areas and continue to work, taking into account the specifics of your situation, progress will be much faster, and training will be more effective.

What else is important to know?

Stretching is not a quick process; it takes a lot of time and effort. Therefore, if a person accepts the desire to learn cross splits impulsively, then there will be no effect from this. Since after a couple of weeks he will quickly change his mind and switch to another workout.

If the user does not want to read the technical specifications, then an easy way to avoid buying a fake is to purchase a branded product in trusted stores that provide a long warranty.

It is important to remember that stretching exercises involve fragile muscles. They can be easily damaged if you do not perform the exercises correctly. And if this happens, then all classes will have to be postponed for a couple of months, since the tissues take a long time to recover. Practice shows that after receiving the first injury, a person no longer returns to the equipment, which is why it collects dust or is sold.

Reviews

Irina, 35 years old: “Exercises on an inversion table do not cure spinal diseases, but they perfectly relieve their symptoms. I also ordered it for myself, although it’s not a cheap pleasure.”

Tatyana, 40 years old, about the inversion table DFC XJ-I-01A: “I was looking for an inversion table for myself. This model is easy to store and takes up little space. There was no discomfort during the classes. I think it’s a very useful thing for the home.”

Ivan, 32 years old, about the FlexyBack simulator: “I read people’s reviews and decided to write my opinion. I have been having pain in my lower back for several years and have to take painkillers frequently. The doctor says it’s from sedentary work. I bought a US MEDICA FlexyBack exercise machine and exercise every day for 5-7 minutes. True, it became a little easier. I will continue my studies."

Rating of the best assistive stretching machines

Go Fit GF-STR

The product is a standard rope, the only difference from the others is its good strength. If a person wants to maintain stretching at a certain level, then this is a suitable solution.

It is easy to perform exercises with this element. It doesn't take much time and uses all the major muscles. The kit includes a special tutorial that will help novice users perform the exercises correctly.

The only thing that is important to understand is that this remedy is auxiliary, not primary. It is perfect for introductory training, but does not replace a full-fledged simulator.

Sold at a price: from 1,560 rubles.

Go Fit GF-STR

Advantages:

• Excellent elasticity;
• Helps develop flexibility;
• Includes an exercise guide;
• Convenient use.

Flaws:

• Not found.

Bradex TOP FIT SF 0053

Another good simulator that will be an excellent addition to the main machine. The device will help consolidate the result or, conversely, warm up the muscles before training. Due to its good elasticity, the product is suitable for performing various exercises. The handles are comfortable and fit tightly on your feet. To prevent the equipment from slipping during classes, the manufacturer equipped it with a special stand.

Cost: from 690 rubles.

Bradex TOP FIT SF 0053

Advantages:

• Good elasticity;
• Convenient fixation;
• Withstands high loads;
• Trains all muscle groups.

Flaws:

• Not found.

Stretch Master

This tape is more focused on developing flexibility in children. The device is suitable for both novice users and professionals. The product improves coordination and balance. With proper training, the chance of injury is minimal. The design is as simple as possible and only requires a door or a special hook.

Sold at a price of 800 rubles.

Stretch Master tape

Advantages:

• Easy to use;
• Efficiency;
• Does not require much space;
• Price.

Flaws:

• Only for children.

Stretching for beginners

Let's look at some stretching exercises for beginners. It is necessary to work all the muscles of the body.

1. Neck muscles: left hand on the waist, right hand on the head. Stretch your neck muscles by gently tilting your head to the right side. Perform up to ten repetitions. Give yourself a rest (a few seconds) between stretches. Remember to alternate hands and sides.
2. Neck muscles and spine: sit on a chair. Now you need to rest on the floor, keeping your legs crossed. Press your chin into your palms. Now tense your neck and arms and sit in this state for thirty seconds. Do eight sets with twenty seconds rest.
3. Muscles of the whole body: stand on your right knee. Bend your left leg at the knee and move it forward. Raise your left arm and gently bend back. Repeat, changing position from right to left.
4. Muscles of the whole body: on all fours, forcefully but gently extend your right arm forward and your left leg back. Then change the position of your arms and legs and repeat this seven times.
5. Muscles of the shoulders, arms and back: perform exercises in a vertical position. While standing, stretch your arms diagonally, alternating them. Don't rush, do everything slowly. You should feel moderate muscle tension. This is how you will know that you are doing the exercise correctly.
6. Back muscles and abs: Sit with your legs wide apart and place your hands on the back of your head. Gently and slowly bend to your left knee, and then to your right. Do this eight times.
7. Leg and back muscles: Press your back and arms against the wall. Now you need to squat slowly. Make sure your spine remains straight. Do six reps. Do one approach for about twenty seconds.

You can do these exercises in the morning before work. Stretching will help you avoid stress during the day. You can also do your workout in the evening. So, you will relieve tension after a hard day, help the blood vessels work, and most importantly, relax.

Rating of budget stretching machines

Stretching machine - 3 levels

A universal simulator that will help you develop longitudinal and transverse splits. Suitable for advanced users. The crossbars are located at three height levels. The structure is made entirely of steel and is highly durable. Color – silver. Equipment weight – 16 kg. Manufacturer's warranty – 1 year.

The average price is 5,000 rubles.

Stretching machine - 3 levels

Advantages:

• Compactness;
• Easy to move;
• Sustainability;
• Soft pads;
• Original design.

Flaws:

• Suitable for advanced users only.

Twine “Standard”

An effective exercise machine for home use, which is suitable for people who do not want to overpay for expensive devices. The structure is made of durable steel, the leg supports are equipped with a soft element. All exercises are performed only on the floor. The effectiveness of the device has been proven by many athletes and ordinary users. Sold in several colors.

The average price is 2,800 rubles.

Twine “Standard”

Advantages:

• Compact dimensions when folded;
• Low price;
• Efficiency;
• Suitable for beginners;
• Convenient to use.

Flaws:

• Not found.

FAQ

Is it possible to make a spinal stretching machine at home?

The simplest device that you can make yourself at home is an inclined board (like the Evminov board). You need to prepare a smooth board 1.5-2 m long. Using stands or fasteners, fix one edge of the board at a height of 1.5 m from the floor, the second should touch the floor. Thus, to create an acute angle (45 degrees). Attach 2 hand loops to the top edge. Wrap the board in cloth to prevent slipping. Before use, be sure to check the safety and strength of all fasteners.

Does it make sense to buy an expensive exercise machine?

Pricing policy is everyone's business. If you have the desire and opportunity, you can purchase an expensive exercise machine like Bestec Air Nobius or a gravity table. But you can effectively perform the exercises and achieve good stretching of the spine using a regular horizontal bar or other inexpensive devices.

Rating of the best full-fledged simulators

GALAFIT GA1800

A convenient device that has a low price and good efficiency. The product will allow you to perform cross splits in the shortest possible time, without pain or excessive load. The product can be used both at home and in the gym.

If a person buys it for use in an apartment, then it is important to understand that the dimensions are 127x53x24 cm, so it is necessary to allocate a suitable place. The maximum stretch angle is 200 degrees. Withstands weight up to 120 kg.

The legs are extended using a special handle, which is located in front. By rotating it, a person will select the optimal angle and fix his legs in this position.

The average price is 19,000 rubles.

GALAFIT GA1800

Advantages:

• One year warranty;
• Value for money;
• Convenient fixation;
• Easy adjustment;
• Durability;
• Soft seat.

Flaws:

• Not found.

Century Versaflex 2.0

The most popular machine, which is recommended by professionals as their main one. Performing cross splits with this device is much easier. Moreover, a person can do this in 6 months. The maximum stretching angle is 190 degrees.

For greater convenience, there is a progress scale that displays the current result. The weight of the structure is 23 kg. Thanks to the high-quality upholstery, it is more comfortable to sit on such a machine, and the muscles are constantly in a relaxed state.

The average price is 26,000 rubles.

Century Versaflex 2.0

Advantages:

• Strength;
• Progress scale;
• Easy to use;
• Convenience;
• Helps stretch the spine;
• Efficiency.

Flaws:

• Not detected.

Hercules 5615

An expensive exercise machine, which is equipped with soft cushions and a comfortable lever. Unlike previous representatives, this option allows you to train not only transverse, but also longitudinal splits. The frame is made of durable steel, which guarantees reliability and good stability on various surfaces. Another feature of this product is the ability to do negative splits. Sold already assembled.

Average price: from 98,000 rubles.

Hercules 5615

Advantages:

• Versatility;
• Reliability;
• Excellent strength properties;
• Convenience;
• Doesn't take up much space when folded.

Flaws:

• High price.

Contraindications

Stretching is contraindicated:

• During the recovery period after injuries and severe diseases of the spine;
• For fractures;
• During the period of exacerbation of inflammatory and degenerative diseases of muscles, tendons and ligaments;
• People with severe varicose veins;
• People with decompensated stages of pathologies of the cardiovascular system.

Stretching can also be used as physical therapy, but in this case, sets of exercises should be selected only by a doctor and carried out under the guidance of an experienced specialist.