Daily 10-Minute Splits: Reduce Swelling, Prevent Falls, Relieve Anxiety

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The Japanese are obsessed with practicing splits, claiming multiple health benefits such as slimming calves, reducing anxiety, preventing falls, and even preventing diseases. But is this single movement really that miraculous? If you never trained in splits as a child, can you still do it now?

With many modern people spending long hours in front of computers, poor posture is common. This not only reduces the flexibility of the lower limbs but also leads to pelvic misalignment and frequent lower back pain, affecting the entire body's lymphatic and blood circulation. Eventually, the whole body may suffer from these imbalances.

Recently, splits stretching has gained popularity in Japan. It is said that just 10 minutes a day for four weeks can bring various health benefits such as reducing swelling, preventing falls, and relieving back pain. It's also said to be suitable for all ages and body types, even for those with stiff joints.

This view contrasts with most people's perception of splits. Many believe that splits are difficult and painful, or that if you didn’t practice as a child, you won’t be able to do it as an adult. But is this splits stretching routine truly that magical? And how do you do it without getting injured?

Massage the Inner Thighs to Boost Lymphatic Circulation

"This is not a new concept. The splits are simply a lower body stretch," explains Dr. Lin Songkai, Director of Sports Medicine at Lixing Hospital. However, only recently have we begun to recognize the benefits of splits for the body and gradually found methods to practice them.

This simple move engages over 70% of the body’s muscles, particularly the hip joints, inner thighs, and pelvic muscles, which are often underused. It helps muscles regain strength and flexibility, preventing sports injuries. For middle-aged and elderly people, practicing splits to regain flexibility is an excellent way to slow down the aging of muscles and joints, which is directly related to fall prevention and reduced mortality rates.

Dr. Lin further explains that daily activities such as walking, sitting cross-legged, or standing for long periods mainly engage the hip adductors, leading to muscle imbalances and weakness over time. The pelvis and groin areas house dense lymphatic systems, and without sufficient muscle movement to push lymphatic circulation, lower body swelling can occur, which can severely impact the body's immune function.

Thus, stretching the inner thigh muscles through splits improves the entire body's lymphatic circulation, which not only reduces swelling and slims the calves but also regulates the immune system. It also promotes blood circulation, preventing varicose veins and numbness in the hands and feet. "When the body achieves smooth circulation of blood, lymph, and energy, pain and illness are less likely to occur," Lin says.

Strengthen Abdominal Organs, Reduce Anxiety, and Restore a Sense of Security

Splits are especially important for women’s health.

"When the thigh muscles are weak or overly tight, it can lead to problems in the reproductive system," explains Wang Yuxuan, a body and mind therapist from the Taiwan Mobile Yoga Association. Sitting for long periods can compress the spine, potentially leading to bone spurs and pelvic misalignment. Over time, the body’s weight presses down on the pelvis and abdomen, affecting the organs in the abdominal cavity and leading to poor circulation. Since the female reproductive organs are mainly concentrated in the abdominal cavity, women are particularly affected.

Wang recommends using splits to activate deep muscles, which helps relax tight muscles that cause pelvic misalignment, allowing the pelvis to return to its proper position. This protects the organs and helps them function properly, reducing the likelihood of gynecological issues. In addition, splits improve the pelvis and hips’ ability to support the upper body’s weight and the lower body’s movements, which is an effective way to relieve lower back pain. It is also a direct solution for correcting spinal scoliosis and uneven shoulders.

Splits can indeed reduce anxiety. Emotions are closely linked to physical health, and imbalances in the body can affect the internal organs, which in turn influence emotions.

Wang gently suggests viewing splits stretching as a rare moment of solitude, observing your breathing while stretching. Avoid short, shallow breaths. Instead, inhale and exhale deeply through the nose, extending each breath. Stretching after a warm bath, when your body is warm, is the best time for splits as the muscles are more flexible. "Once your body is stretched out, your sleep quality will improve, and morning back pain will ease," she says. Regular splits practice not only increases flexibility and joint mobility but also calms brainwaves, making it beneficial for those with high blood pressure, anxiety, insomnia, or autonomic nervous system disorders.

Using Ayurvedic concepts, Wang explains that the "root chakra," located in the pelvis, is the energy center responsible for feelings of security and warmth in the body. People who frequently have cold hands and feet or suffer from unexplained fear may have an imbalance in their root chakra, and practicing splits can help restore this balance.

Warm Up! Each Splits Session Should Be Comfortable

In the book A Million Japanese Are Practicing It! The Miraculous Splits Stretching, a 69-year-old grandmother joyfully does the splits. Even the renowned singer Jacky Cheung, who had no dance background, successfully mastered the splits at age 50 as a gift to himself. Dr. Lin acknowledges that both young and old, including those with chronic illnesses, can practice splits. However, elderly individuals or those with osteoporosis or previous injuries must practice under the guidance of a professional trainer, using gentle methods such as stretching one leg at a time to reduce injury risk. People with severe hip or knee degeneration, or unhealed injuries, should avoid practicing splits.

So, how should you practice? Coach Deng Ruiyi from Curves, a women's 30-minute circuit workout program, emphasizes that splits are just the "result." The important thing is to stretch thoroughly before attempting the splits. This means you can follow the splits stretching exercises step by step until you eventually master the full split.

For those who are hesitant, Wang humorously suggests "eating small meals frequently," meaning you don’t need to hold the stretch for too long each time. Just 5 to 10 minutes is enough, and you can practice several times throughout the day.

How wide should you spread your legs during practice for it to be effective? Wang advises that you should feel a "comfortable stretch" but warns against doing splits on the bed, as the lack of spinal support could cause injury.

For those with stiff muscles, use props. Many people with stiff bodies struggle to keep their backs straight or stable when bending forward while seated, or may even fall backward. Wang suggests placing cushions or blankets under the hips to elevate the seat, making it easier to sit up straight while spreading the legs. For elderly individuals or those who are still unsteady, lying down with legs spread against a wall is a gradual way to practice splits.

Don’t assume that splits are already a stretch and skip warming up. Both Wang and Lin stress that for some people, their muscles are as tight as dry sponges and are prone to tearing. Dynamic stretching should be done first to generate sweat and warmth in the body. Deng also recommends a 10- to 15-minute dynamic warm-up, such as brisk walking, jogging, or light aerobics, before attempting splits to significantly reduce the risk of injury.

Throughout the entire splits process, slow down, breathe evenly, and avoid holding your breath. Don’t force yourself—aim for "tight but not painful." Dr. Lin repeatedly emphasizes that "pain does not equal effectiveness." Patience and consistency are key to success.