Kate Stewart works on the Content Team at the GoodLife Fitness Home Office. She was looking for a new challenge, so we dared her to master the splits. What happened next is described in her own words:
As someone who spends the majority of my day sitting in a desk chair, I’ve noticed more and more the importance of stretching. Even for daily functions and being able to do the activities I enjoy, being mobile (and not hearing the chorus of a million joints cracking when I stand up) is becoming increasingly important.
That’s why when a 30-day split challenge was suggested; I jumped at the excuse to flex (pun intended) my muscles.
Week One
I took dance as a kid and spent many hours in the splits (mostly not by choice) so, I figured there had to be some muscle memory that would help me out. Right?!
Wrong! As an adult, the closest to a split I’ve gotten is a lunge, which is probably my least favourite move.
Nevertheless, I warmed up, went through the stretches and went for attempt number one. It didn’t feel great, and as I supported myself on my fingertips, I panicked about how I was going to get up off the floor. Falling to the side ended up being the answer.
As I lay there, legs protesting from what I just attempted, I wondered how I was ever going to get any lower in just a month.
Week Two
As the days went by, I started to feel it getting slightly easier… slightly. The biggest difference wasn’t that I was getting my split closer to the ground, but in the stretches themselves.
Getting a leg straighter, both elbows on the ground or even just the lack of resistance getting into a position felt like big wins to me. I felt looser in general instead of the stiffness I had come to accept as part of daily life. These strides only strengthened my determination to get fully into the splits.
Week Three
I realized around this point that I might have a long road ahead of me. In high school, I injured my left knee playing rugby, and it’s still not completely 100 percent.
Getting into the splits will rely on whether I can get that leg straight, and that’s going to take more work. It’s a setback, but also forced a dormant issue into the spotlight.
Week Four
Okay so did I get into the splits? No. Am I upset about it? Only slightly.
Overall, I did build a lot of flexibility in some joints that are notoriously stiff and reconnected with my body. I liked having these daily sessions so I could stop and focus on the different areas I was trying to bend and stretch into unfamiliar positions. It’s clear that I need to give that knee some TLC and who knows, maybe once it’s strong again, I’ll revisit the splits.
If you want to take the 30-day split challenge, try practising the following stretches daily before getting into a split position.
Kneeling Lunge
Start by lunging forward with one leg. Keep your back leg flat on the ground and your hips squared. Gently push your hips forward to maximize the stretch. Keep your front knee directly over your toes. Hold for 20 to 30 seconds before repeating on the other leg.
Reverse Lunge
From the kneeling lunge, slowly bend your back leg and straighten your front leg. Gently lower your torso onto your straightened leg. Throughout the stretch, be sure to keep your front leg straight and toes pointed. Hold for 20 to 30 seconds before repeating on the other leg.
Twisted Lunge
Begin by stepping into a basic lunge. While keeping your knee over your ankle, twist your torso towards whatever leg you’ve lunged forward. Reach back with one arm to grasp your opposite foot. Gently lean forward, using your other arm as support. Hold for 20 to 30 seconds before repeating on the other leg.
Lizard
Transition from a twisted lunge into a lizard by straightening your back leg, anchoring your toes into the ground and pushing upward, propelling your back knee off of the ground. Be sure to keep your elbows on the floor and your back straight. Position your forearms on the inside of your front foot and use them to keep your upper body supported throughout the stretch. Hold for 20 to 30 seconds before repeating on the other leg.
Half Pigeon
Begin by dropping your back leg flat against the ground. Align your front leg so that it’s parallel to your chest. Square your hips towards the mat and hold for 20 to 30 seconds before repeating the stretch on your other leg.