Splits for adults: online stretching with a coach

The first question people ask me is "how long will it take?". The honest answer: it depends on a few things.

• Your flexibility now. If your palms already touch the floor in a forward bend, the way is shorter.
• The type of split. For most adults the front split is easier than the side split.
• How regularly you train. 3–4 times a week, with your own practice included, works best.
• Your background. Dance or gymnastics as a child makes it faster.
• Strength. When the muscles can work in a long position, you can go lower.

For the front split, plan 4 to 12 months of regular training. Usually you see the first clear changes after 4–6 weeks.

Usually we start with the front split on your "better" leg and train the other side at the same time, so the pelvis stays even.

The side split depends more on how your hip joints are built. For some people a full side split is not possible because of anatomy, and that's OK. Then the goal is the deepest position that feels good for you, without pain in the joints. In the first session I check your mobility and tell you honestly what is realistic.

We add the side split to the plan when your body is ready:

• in a lunge on one knee the pelvis stays straight, and the lower back doesn't arch;
• in the "frog" the inner thighs stretch without sharp pain and the knees feel OK;
• in a wide forward bend your forearms lie calmly on a support.

Before that we work on hip mobility and strength of the inner thighs. This is the base for the side split.

Every stage takes from a few weeks to a few months. We go to the next one when the current stage feels easy, not because a date came. About one third of every session is strength work, because without it the new range doesn’t stay.

Many people get to a certain depth alone, and then nothing changes for months. Usually the reason is one of these:

1. Technique. The pelvis turns, the back knee turns out, and the lower back takes the load. From outside it is easy to see, but you almost never feel it yourself.
2. No strength work. The body doesn't give you range where the muscles are weak.
3. Wrong load. Too rarely gives no progress. Too often and too hard makes the muscles tight.
4. Fear of depth. The body doesn't let you go lower until it feels safe in the position. Active stretching and calm breathing help here, not pushing yourself down.

In an online session I see where your body "hides" range and choose exercises for your exact limit. This saves months.

Age is not a reason to forget about the splits. People come to me at 35 and at 50. With age the body recovers more slowly, so a good warm-up, moderate load and regular training are more important.

A session is 50 minutes on video. We put the camera on the side of the mat, so I can see your pelvis, knees and back. First a 10-minute warm-up, then 25–30 minutes of stretching for the front or side split, strength work in the new range, a cool-down and a plan for the week. Between sessions you stretch with the home routine 2–3 times a week, and you can send me a video of your position in Telegram or WhatsApp. I will tell you what to change.

• One "Stretching & joint mobility" session: €50 for 50 minutes.
• Personal training for a month: €180 for 4 sessions, and I update the plan every week. For the splits this is the best format.

You can start with a first session. The flexibility tests show where you are now and what timeline is realistic.

If you like to be more independent, single sessions every 2–3 weeks also work. We check the technique, measure again and update the plan. If you need regular control, a package with a session every week is better.