Experts Say Splits Can Take 18 Months to 3 Years, Urge Slow Stretching

2 articles · Updated · The Guardian · Jul 13

18 months to three years is a realistic timeline for learning the splits, flexibility coach Emmet Louis said, pushing back on online promises that most people can master them in 30 days.
Experts said progress depends on prior flexibility, age, genetics and bone structure, and some people may never achieve full splits because ligaments and skeletal limits are harder to change than muscles and tendons.
30 to 60 seconds at the first point of discomfort is enough for stretching, kinesiology researcher David Behm said, warning that forcing, bouncing or dropping into splits can strain muscles or ligaments.
Warmups such as butterfly stretches, forward folds, lunges, ankle work and resting squats can prepare the hips, hamstrings, calves and pelvis before gradually easing into front or center split positions.
Experts said a successful split is not simply touching the floor but reaching the pose with proper alignment, square hips and control, while treating it as a flexibility goal rather than a health necessity.