I've never heard of being forced to do the splits, but alright. If you want to become more flexible, gradually work towards it. Start by going down as far as you can. Do not force yourself down, just breathe deeply for a moment until you feel you are used to the level you are at in your splits. Then go down farther until you feel a slight strain in your legs. Stop there and take a few more deep breaths before letting yourself out of the position. Sit down and touch your toes, or reach as far as you can.

It is good to practice this every day or so, depending on how much of a strain you feel on your legs. You shouldn't feel much or any strain once you are out of the position, though it may be a little sore the next day. If so, take it slowly and try every two days. If you push it, you'll just end up hurting yourself.

Im 14 and i used to go martial arts 2 years ago and they forced you to do splits,i could do it although it was painful,but its been 2 years,is there a way to gain my flexibility back without pain?