Do splits make you taller?

by   |   Jul 25, 2024

One such belief in increasing height is to perform stretching exercises, especially yoga splits. Have you ever heard of this pose or tried it before? Does it make you taller? The answer is below. Keep scrolling to know!

Do splits make you taller?

First, you need to know the main factors determining a person’s height. Yes, our height is primarily decided by genetics, particularly from multiple genes inherited from our parents, and even our ancestors. Also, hormone influences, nutrition, and other environmental factors play a vital role in deciding our height potential.

A small group believes that certain stretching exercises can elongate the spinal column, adding extra inches to their vertical length. Well, the spine can undergo temporary decompression through stretching, but this does not result in permanent height gains.

In fact, long bones in the body, such as those in the arms and legs, just happen during adolescence. And, these are called growth plates. These plates are responsible for bone growth and extension. But they will fuse when we reach adulthood. That means stretching, particularly doing splits, cannot make us taller after the growth plates close.

While this activity might not impact our height, practicing it might positively affect our posture. Do you know that having poor posture like rounded shoulders or slouching might make you look shorter than your actual height? So, stretching the body targets the muscles surrounding your shoulders, spine, and hips to improve posture and create a tall look. Besides, remember to lead a healthy lifestyle, including proper nutrition, regular exercise, adequate sleep, and avoiding bad habits to support bone growth during growing years.

Now, let’s show you the necessary tips and considerations to start a safe and effective split for your health!

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Learn stretches for the splits at first

If you are new to stretching exercises, you need to carry out this routine three times per week before learning to do the middle of front splits.

Kneeling hip flexor stretch

  • Start in a kneeling position.
  • Move your left knee forward and bend your knee at 90 degrees.
  • Breathe deeply, then squeeze your glute, and push your hips forward.
  • Put your hands on your bent knee or by your sides.
  • Repeat on the other side.

If you want to deepen the stretch, try raising your arms over your head and lean to the left to stretch your core.

Butterfly stretch

  • Sit on the floor and bring the soles together in front of you.
  • Keep an upright posture in the upper body.
  • Hold your feet with both hands and use the elbows to press your knees downward until feeling the stretch on the inside of your thighs.

Pull your heel closer toward you if you want to intensify the stretch.

Piriformis stretch

  • Sit on the floor.
  • Spread your left leg forward and bend your knee about 90 degrees, so your shin is on the floor. Make sure your left knee aligns with your hip.
  • Put your hands on the floor to support yourself.
  • Spread your right leg backward and make it straight behind you.
  • Breathe deeply and lower your chest until feeling the stretch deep in the back of your hip.
  • Repeat on the other side.

Seated hamstring stretch

  • Sit on the floor with both legs in front of you.
  • Move your right leg forward while bending your left leg.
  • Place the sole of your left foot on the inside of your right thigh.
  • Breathe deeply, then hinge at your hips and fall forward. Do not round your back and feel a stretch in the back of your thigh.
  • Repeat on the other side.

How to do the splits?

Once you get used to these stretches, you can start the splits by following the steps below.

A front split

  • Get in a lunge position and stretch your left/right out in front of you.
  • Bend your back knee so your shin and the top of your back foot are on the ground. It is okay to support your back knee with a towel or cushion for comfort.
  • Slide your front heel forward to lower yourself down.
  • Put your hands on both sides to balance and support yourself.
  • Remember to breathe deeply and relax your muscles when stretching.
  • Lower as much as possible and hold your max stretch for about 20 seconds.

A middle split

  • Stand tall with both feet shoulder-width apart.
  • Start sliding your feet slowly until you are in the widest stance that you can control.
  • Bend slowly over and place both hands on the ground once you are halfway down.
  • Continue lowering yourself down and let both feet turn outward.
  • Get as low as possible and hold your max stretch for about 20 seconds.

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Tips to doing splits right and safe

Start with a warmup

A good warmup is an essential part of any exercise as it helps improve your overall muscle flexibility and performance. Go for forward folds, moving lunges, quad stretches, knee-ups, high-kicks, or hip rotations about 5 minutes before stretching.

Focus on posture

As you lower yourself, it is necessary to keep your core tight to prevent leaning back and forth. At the same time, you need to keep your gaze forward. This makes your split safer for your back.

Control your plunge

It is easy to injure yourself if you lose control when practicing splits. So, in case you cannot do a full split, you should practice within range of something to grab onto. For instance, if you are at home, you should hold onto furniture such as your couch to help lower yourself.

Use supportive aids

If you are a newbie, it is hard for you to reach the floor just yet. In this case, you should use a stool or chair to ease onto it while stretching your legs. If you get closer to the floor, use soft objects like folded towels to make your landing more comfortable.

Remember to breathe

When starting your split, breathe in as you reach the top and breathe out as you start going down. Then come back up with your pelvis on top and take a deep breath again. Avoid holding your breath for too long, or this might tense your muscles, making it harder to start your split.

Can children do splits?

Of course, yes because kids have more bones, and their bones are more flexible, allowing them to bend to a higher degree without risk of fractures. That’s why they can pick up splits relatively quickly. Studies even show that children who practice it maintain better posture and physical literacy as they age [1].

To sum up,

You should distinguish scientifically supported information and misleading claims regarding height growth. Stretching, particularly yoga splits, is a good idea to support your posture and overall well-being, yet not increase your height once your growth plates have fused. Remember that genetic factors are still the main determinant of height, and it is necessary to embrace your unique physical attributes instead of striving for impossible ideals.

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