10 Common Stretching Mistakes to Avoid for Front Splits Success

10 Common Stretching Mistakes to Avoid for Front Splits Success

Discover the 10 common mistakes people make when stretching for front splits. While front splits may seem impressive, it’s crucial to avoid these errors to prevent injuries and maximize results. Achieving your flexibility goals requires patience, proper technique, and awareness of your body’s limits. In this article, we’ll delve into these common stretching mistakes and provide tips on how to correct them for a safe and effective stretching routine.

10 Common Stretching Mistakes to Avoid for Front Splits Success

Certainly, the full split, if not the over split, looks impressive and it is a dream for many, but the consequences, which may arise from various mistakes which might be made during the stretching, must never be overlooked. We need enough patience and perseverance to achieve our objective and many times, the methods we use in stretching can do more harm than good.

Reaching the desired result easily has got to do with the existing flexibility, the construction of the body, the knowledge of the engineering of the body, and also with its experience in training. Below are 10 of the most common mistakes in stretching for the front splits, and how we can correct them.

Insufficient Warm-Up

The lack of proper warm-up, or even the wrong one, increases the possibility of an injury. To stretch the muscles properly, there must be a warm-up, and the reason is that the material properties of the connective tissue are dependent on temperature. With the increase in body temperature, the muscles relax and become more flexible. We, therefore, need to do a good warm-up to the whole body (together with aerobic exercises), particularly in the muscles of the front and rear surface of the foot, as well as the low ventricular and gluteal muscles.

Stretching alone is not a warm-up exercise!

Lack of Rest Between Stretching Drills

A 15-30-minute relaxation of muscles can be considered necessary, between stretching drills, so that the muscles can relax and get ready for the next stretch.

Incorrect Exercise Sequence

The order in which we perform the stretching is very important. In each stretching of a muscular group, we are automatically stretching other muscles, known as accomplices. Ideally, therefore, it would be a good idea before stretching some muscle groups, to try to stretch the accomplices first. In this way, the effort required to carry out the stretching is minimized, and we maximize the effectiveness of our exercises.

For example: For the best stretching of the biceps femoris, we need first to stretch our calf; gluteus; and waist.

Join OpenDance Academy’s Flexibility and Stretching class today and unlock the full potential of your flexibility with the very latest techniques in stretching! Don’t miss out on this opportunity to achieve your goals and improve your performance. Enroll now and take your flexibility to new heights!

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Inadequate Stretching Duration

One thing that many people disagree on is how we should keep passive stretching. Some refer to 10 “, others in 1 ‘.  The truth is that nobody can know exactly how much. A commonly accepted opinion is 40 “.

Unrealistic Flexibility Goals

Stretching should be carried out systematically, using a program that you will be able to hold over time. We shouldn’t push ourselves to increase our flexibility, but we should always stretch up to the limits of pain. Within 3 months no one can become Bendy Kate!

Neglecting Proper Breathing Technique

Proper breathing is necessary for successful stretching and helps you to relax all the muscles, it increases the blood flow throughout the body and helps to remove lactic acid and other by-products of exercise. The correct way of breathing is inhalation from the nose, expansion of the belly, holding the breath for a second, and then exhalation from the mouth.

Monotonous Stretching Routine

Do not follow the same drills over and over again, otherwise, there is a risk of getting bored and you give up. By renewing the exercises you update the stimuli which your body accepts. When you exercise the same muscles in the same way as well as the cardiovascular system with the same intensity, then everything becomes routine for your body, and so the improvement rate drops. Find different exercises and do them in a different order, intensity, and manner.

Fast Repetitions and Sudden Movements

Many believe that applying some “Pulses” during the stretching drills will help them to increase their flexibility, ignoring the risk of a possible injury due to sudden movements. When starting a stretching exercise, it is good to stay in one place, stable, and to breathe. In this way, we can control the muscles we stretch, and when we feel more relaxed, we can try stretching a little bit more.

Ignoring the Importance of Time and Place

The best time for stretching is when the muscles are warm. If you’re not quite warm before stretching, then you need to do another warm-up activity, usually aerobics. On colder days or the days that you feel more “stiff”, you should be extra careful to avoid injuries.

Neglecting Proper Nutrition and Hydration

It is important to drink water before, during, and after your workout, as well as to eat something light 2-3 hours before you exercise to have the necessary energy. To learn more about the importance of hydration and its role in your exercise routine, check out our article “Hydration and Exercise: Finding the Right Balance”.


By understanding and correcting these 10 common stretching mistakes, you’ll be well-equipped to progress towards your front splits goals. Remember to approach stretching with patience and consistency, allowing your body to adapt and gradually improve its flexibility. Incorporate these tips into your routine, listen to your body, and enjoy the journey of improving your front splits safely and effectively.

Share your own experiences and tips for front-split stretching in the comments below! We would love to hear about your progress, challenges, and any additional insights you have on avoiding common mistakes in front split stretching. Let’s support each other on our flexibility journeys.

About the author

Melina Boukouvala

Melina's pole dance journey began in December 2012 when a friend introduced her to Pole Dance Fitness. After moving to Copenhagen in 2013, she became more involved in pole dance classes and activities. In December 2013, she started teaching.

In 2014, Melina won first prize in her first competition, the Danish Pole Championship in the PRO category. She continued her competition journey, participating in Battle of the Pole in Prague in 2015 and the Greek Pole Dance Championship in 2016, where she won first place in both.

Now back in Greece, Melina works as a Physiotherapist, Pole Dance Fitness instructor, and Pilates instructor. She is the founder and owner of CirQ'ulation Locale, a creative hub in Athens. Melina is known for being both an athlete and an artist at heart.

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