The Scientific Way To Get Your Splits
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- Опубликовано: 2 окт 2024
- Hi! My shirt is merch that is coming VERY SOON stay tuned for that :) Stay Flexy!
All my links:
linktr.ee/Move...
Research:
The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion (International Journal of Sports Medicine)
www.thieme-con...
The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles (Physical Therapy & Rehabilitation Journal)
academic.oup.c...
I love how your house is so real. Is not Insta-fake. Just normal. Thanks for injecting reality and humanity into social media.
😂 so true
You're right, it's probably because I like you 👀
Tis tru
The dude's very likable 🤷♀️
Bro wdym he’s awesome
You know something , " I loveee you "
Yes, you have a wonderful personality and I love your energy ❤
Hahah you, my dude, are lovely. Your videos are so chill, they make me feel really comfortable and not disappointed about not being the most flexible! 😁 Keep it up! Thank you! 😊
We all gotta start somewhere!
I totally agree 👍
Cringe comment
@@user-gg2sg58jl58l Self report
@@user-gg2sg58jl58llol you’re a loser. Go away hater. You’re just mad because you can’t do the splits with load 🥱
The thing I look for in instructors is authenticity, technical knowledge, and ability. You have all of that plus a good vibe, liked and subbed
I've seen 15/20+ minute videos of other people teaching how to do the splits and nothing ever worked when I tried those. I've been doing your method of 3 30 second sets (however i'm doing it almost every day) and one month later, i'm able to do my left leg split, i'm halfway from doing my middle split, and my right leg split is also halfway there too!! Thank you soooo much for this!!
hey! How's it going? I started this week and I wonder how much time do people need, I've been practicing sports all my life and I'm in shape but I have to admit that I left my flexibility apart recently hahaha
@@user-pj2jh8on6e I ended up going on vacation and didn't have time to continue T^T I'm so mad, I was SO close to reaching the ground for my middle split! I was only inches away! Now that I'm back and after not stretching, I'm kinda back to square one. It really depends on how flexible you are at the moment but as long as you stay consistent with these stretches, I really think you'll be able to reach your goal!
I’ve been doing flexibility training for almost 1,5 years and I’m extremely disappointed and sad since I have not achieved any of my splits (with squared hips), so after watching this video and seeing your comment I decided to do this on top of my regular training and hope to finally get them this year!!
@@user-pj2jh8on6eaye, How's it going with you? It's been 4 months. You ever achieve the splits?
@@airi9793did you mnage to get your split with that video ?
i love how straightforward you are. Ive seen so many videos where they just waste your time and make you do like 20 different stretches
He knows his shit
I don't know if you'd agree with this, but I had a wrestling coach who taught us that when we stretch for flexibility, we should stretch to the point of slight discomfort, but never pain.
Not 100% sure, but I always used that advice for my stretching.
I absolutely agree!
That's pretty much what he said in the video
Coach is right on with David. "Pain=bad. Relax=good"
Army trained us the same way. "Bend until you feel stretch but not pain" is etched in my memory. Then again, I said this too when leading PT...
Depends who you ask. Stretching to the point of pain can be risky but will work faster.
Just started my journey towards unlocking the splits, I can't tell you how much I love this channel
A Bridge Pose Tutorial would be awesome!
Regarding this specific video, thank you very very much!
Keep doing what you’re doing 💪💪💪
I’d love that, too
I don't even need to get my splits, but I clicked on the video anyway, because I'm a coach and am always curious what advice other people give. You got a subscriber, because I think this is one of the best how to get your splits videos I've seen. Nice to see someone who actually does their research. As a side note: I always wear mismatching socks too, and my students like to tease me about it. 😊
I noticed knee strain in the side split. I feel unsafe with full extension and my body weight bearing down, and fear getting out of the stretch. Is it a me thing, or is there a safer progression I could look for. I usually find this guy very good, but I think this method is perhaps not for older folk, say 50plus
@@creatrixZBDmaster your fear big brother , getting out of stretch is still my biggest fear sometimes i search is it a phobia or something 😂 but in the end of the day i never give up😊 still push myself every day in splits
Tbh I didn't even thought about wanted to do splits, but I saw a video of you online so I clicked on it (without knowing the title XD). I ended up doing the exercises with you lol
I always enjoy your vids :)
Let’s goooo!
I have a request! I am a 39 year old mother of two teens and we are terribly out of shape. Two of us are lean but are wimpy and two (including husband) are overweight. I wanted to start with flexibility to get warmed up and incrementally add more to our routines. It would be super cool if you did like a 30 day series or at minimum, add something like a daily routine set of videos to a playlist on your channel. I found you on FB, and hoped I wouldn’t have to make my own by going through over 100 videos to figure out what I needed first. Thanks! Your content is fantastic
@@andreakatz6109 What is wrong with you? Why would you be a cyber bully?
Start with this. Easy, no huffing, puffing, but does require action. Everybody doing it is like a challenge to each other. Or you be da chick, be the example and prove it. You know. Diets don't work. Why? Becuz diets don't work. People work.
Hi! I don't know if you still need it, but I would say this: Most people know generally what they need to do. Change diet and get off the couch/office chair. The cool thing about getting off one's butt is that it isn't about accuracy at all. Something that you can implement immediately is start to notice the little choices that we make throughout the day. The choice to take the elevator. The choice to take the car. The choice to eat the chips. The choice to stay up late. And then when we have noticed those things, we can start changing them. Park further away to get some steps in. Cook something yummy with the partner instead of watching a movie. Take a walk after work. I think in terms of exercise, strength training is the most beneficial if you want to start somewhere. Weight training is especially fun, but calisthenics can be great if you wanna do something with your kids.
It's not as hard as most people think if you just want to maintain a general level of health. You don't really need a set routine, just some "rules" to guide your daily choices.
@@sussanalee430 that’s how I did it. I started doing stretches and workouts at home every day and my teen step son then started wanting to do it too, my one year old even does it and now my boyfriend with the dad bod is talking about “needing to stretch” after seeing how limber I got just after a couple weeks.
Now I’ve plateaued with my leg stretches and am working on more at home strength training bc I’m too scared and don’t have time to go to the gym and embarrass myself anyways.
Every day I try to do at least push-ups dips crunches and … air humps? Lol booty exercise laying on the floor with knees bent and humping the air is as best as I can explain it. I’m sure it has a name 😂
@@HeatherHolt Haha, air humps is great lol. Not really that far off the actual name either, they're just called hip thrusts
My hip flexors and hamstrings are super tight from years of football injures so more of this split stretch series in this slightly longer form are greatly appreciated
1:15 warmup starts,5:07 middle splits,6:06 front splits, restart 4:37
Thanks!
hes has timestamps
@@redneckfarmer8011 where
PIN THIS
I was literally just about to make a comment of this. Ty
This makes so. Much sense just to practice the split till you get lower, I hate doing the other stretching video where you do everything but the splits
Thank you very much for your guidance.
I did a couple years of karate self defense classes when I was a teenager , and now I'm recovering from a torn meniscus. I can't wait for this injury to have fully healed and most physiotherapy clips I've watched all lean towards stretching and light exercises. I already had lost a bit of excess weight about 12 years ago , but this is a great pretext to get in a better shape and to cope with my age.
Not sure if you know this, but mismatched socks are really good on youtube videos for telling which foot is in front and which is at back. Especially when you are wearing black pants where you can't see where front or back is. Some illustrations in books colour a leg or foot differently to show which one is front or back. I hope that made sense.
I do a 20-30 minute stretching routine 6 days a week. This video can definitely get you to your splits, but a longer stretching routine is very relaxing and feels great.
you got a minute to say which stretches you do?
@@loyreyenas7478 I start with a warm up for hamstring and hips. You go from a lunge to a triangle position with your legs. I also do some other standard warmups. I then stretch hamstring with a half split and then a raised version. I do those for 1 minute but do them multiple times. I also some nerve flossing. (flexing and pointing foot) For hips it's mostly a low lunge, I also sometimes hold the foot in that position to stretch the quad too. Let me know if you want more info on anything.
Your videos are straightforward, so helpful and relatable! Your little side convos during the actual stretch got me thru the discomfort and even made me chuckle a little 😅
thank you sooo much!
Im going to try this ill track my progress here:
Day 1: 3 sets complete 💪
Day 2: 3 sets done 👍
Day 3: 3 sets done 🤞
Day 4: 0 sets 💔
Day 5: 3 sets done
Day 6: 0 sets (6/22)
Day 7: 3 sets done (6/23)
Day 8: 3 sets done (6/24)
Day 9: 3 sets done (6/25)
Day 10 + 11: Soo I kinda had a habit of this and then broke it but today and yesterday (July 20th and 21st) I did all 3 sets so let's see how this goes 👀
Day 12: july 22nd 2 sets done (didnt have time to finish the 3rd one)
Update?
Updated
@@Iemonic Look at you go!! Well done :D
@@lolalee2301 thanks :)
Pls update
i want to learn the split, but u are so chill, I subscribed
shouldn't you strech hamstrings and abductors before going to splits? Like you mention in another videos for splits.
Ps: keep posting more (on yt 😃)
You can! And it will help. But the best and easiest way to get the splits is to just do that splits. (Or as close as you can!)
Could you do a RUclips routine that’s like this one but also with some other related stretches too for hamstrings, etc? That would be great! I like being able to follow along
Splits is hamstrinf
im quite close now.Thanks a bunch, hope i'll reach out soon to it 🥺🥺😂😂
I'm stretching 6-7 days a week. I told my daughter i was going to do the splits with her. Giving myself to my birthday 4 months to teach this goal 😅
i already knew most of that (been dancing ballet since 2010), so I actually watch your videos because I like you :)
Thank you very much! Keep up the content, it’s mighty helpful. Splits here we come 🚀
Thank you so mcuh for doing it in real time with us!!!
Yw:)
Fr it's sm better counting w him I feel like I am working w a real trainer
Been trying to get my splits for years! This is the year I get it! Thanks for the video! 🤸🏾♀️
You sir is amazing. I recently started practicing Taekwondo and was feeling really bummed out by the fact I can't do the side kicks higher than my opponent's knee level because I have almost no flexibility. Your great sense of humor inspired me to improve. I am going to get and stay flexy!
can you do something about Bridge, please? I'm try it one hard, but never gets better
I use this video to help me stretch sometimes! I'm working on my flexibility, so I can kick better!
Legit the best video on splits
i love these full length stretch videos where i can follow along! i have had trouble with my hips since i was 12 (ex-dancer) so it’s nice to be easing back into my splits in a gentle way
Awesome Flexy Class! Love the mismatched socks too, been doing it since I was a kid. Your wife is awesome (as are you)!
Thank you so much! Your tutorials are always so helpful, and you are so nice, so it doesn't seem too hard and scary. ☺️
Yes! Thank you! I'd love to see something specific to the psoas!
I clicked on it because I like you. I saw your shorts and now I wanna be able to give super likes or something
Saw you on instagram and now I'm here :) Love how you include literature to back what you're practicing. Only 3 days a week? I can do that! Thank you for the great video
Just discovered your channel. Answers to my prayers..
Just got here from your tiktok videos i always wanted to splits and this exercise seems pretty feasible to do, so thanks for all the tips!
Cheers. Been watching your shorts for ages. Thanks for this video. Middle splits is exactly what I want to achieve. 2 years seems like a realistic time frame for any goal, lmao. Wish me luck.
How’s it going?
I'm following all your videos on youtube and I'm trying to get the pistol squat and the full squat .. beautiful and very useful videos .. I await the guides and your tutorials you are very good and thanks .... I prefer the longer and longer ones on youtube complete
I'm waiting for your guide with exercise photos
back stretches and stretches that helps avoid knee pain
I’ve always been pretty flexy as a kid, never realized that was cause I loved having amazing range of motion. That stretch felt amazing, made my head spin, and makes me feel soooo much better.
I love you and your content on TikTok. Thanks so much!
You’re amazing dude. There are just a few like you putting out such information for free, genuinely trying to help others. Hampton at Hybrid Calisthenics is another.
Dood we need the super ankle mobility you got. Full routine
Hi David! Love the videos, could you do a routine best for those of us who sit all day at the office?
Squirm every which way like bored children with soft butts confined to hard chairs in a locked cube staring at a blackboard, er, whiteboard deaf to the monotone of the know-it-all disciplinarian with a whiplash in the front for sore eyes.
Or, do the Strip-Ease. An exotic dancer, executing a chair dance on stage (or off) for an (imaginary) audience. A different bump & grind from the daily grind. Slither into and out and around the office chair. Feet on your desk? Touch the tips of your Jimmie Choos with your gel nail tips. Feet over the back of chair. Cowboy style opens up tight groins (sit backwards facing back of chair, legs straddling (like a horse of course) helps straighten the back (the trunk of your frame.) Pit stops? Sasha, pert tease, arabesque, jumping Jane's, squats, splits, frowns, giggles, wiggles, jiggles. When you come out, walk snooty. Patient with big boobs said to my sister the chiropractor. Gee, I walked snotty as you said and no more back pain!
Why do I feel like im in a therapy session while working out rn this is amazing
Dude, i want my splits, but i do like you, you're amazing
I'm finally doing it. I'm starting
Hi David,
Could you please make a video for basic flexibility and strength training for someone who's just getting started.
Love from India
I just wanna thank you for just saying chair is an advance level and showing so many different states it's so refreshing and help regain the self confidence danse stretch made me lose for so long for not being good enough
You are part of the reason I'm going back to stretching for myself
Could you elaborate further on the rotation of the foot to prevent the hip collision? I understand the principle, with the angle of the femur being not straight. However, when I turn the foot, I run into intense pain. I'm only an inch away from the ground w/o foot rotation, but when I rotate my feet I can't hold it. It feels like I'm doing the splits with my pelvis facing a wall instead of the ground.
You must have had internal rotation, if you stretch more your rotation should improve.
Yes! I’ve been waiting for you to make this, you’re the best and my flexibility has been improving so much since watching your videos. So looking forward to finally getting my splits!
Since I began to watch your vidéos, I realize most of my back paint are due to my stiff legs and hips. Thanks a lot from south ouest France
This motivated me to get out of bed today and continue working on my splits (I have my right split, my left split is super close, my middle splits are good, but I want to get my oversplits). Thank you :)
I heard that if you lay on the floor and have your arms out at 90 degrees like |_o_| then you should be able to touch your hands above and below your shoulder without lifting your shoulder off the ground. Putting my hands down like this is super hard
I was dieing laughing cause my knees kept cracking😂😂😂
Wish i found this vid earlier, i was tryna do the splits but was doing it wrong bc ive been watching other vids on splits and got an injury in my inside knee
@01:02 best part for pre-stretch warmup!
I like to use Tabata remix songs to keep track of time during stretch holds so I don't need to place a watch in an awkward position. The music also distracts from the slight discomfort :)
I’ve been following this as well as your 10 minute stretching video and found I have a lot of soreness and pain in my hip flexors despite stretching very lightly and warm. Is that like a micro-tear thing to work through? Or should I take a break?
Take a break. Let your body recover for a day or 2, then get back at it. Never push through pain. The hip flexors usually need a lot of work because they are never worked out or stretch in out everyday live
May you make a workout video (without equipment) please
I love your video bc you can see your personality shine through. You didn't need fancy equipment or a yoga mat, you did it comfortably and this is one of the best help splits video I've seen.
Another recommendation is to get out of a long stretch with the release of the muscle and avoid contracting them. For example, using the hands to pull the body back from the middle split so that the legs are closed without activating them
2:28... Im not feeling pain but my knees are cracking so much during this. Whats uh... Whats going on there?
I recently got my over splits.. I got excited, pushed myself and here I am not having my splits for the first time in a year🥲 So just a reminder that stretching should never be uncomfortable👍
0:32 Sir, please, this is a respectable establishment.
I like these, because Im an ADHD person who is also tall. So exercising is good for me brain, then stretching for the joints. Stay flexy, indeed. 😁
Can you please do more videos for back flexibility and strength building while stretching?
in the first warm-up I feel a snap and a sudden movement in the bones, do you think it could be a problem or just the lack of exercise?
ps: love your content and it spurred me on to finally get on board with being flexible
Question. Are you hips super square when you are doing your left and right splits? If I turn my leg out, I have basically both splits. But when I keep them turned in, I'm not even close.
I still count it as a split if you are turned out. But it is much more impressive to keep the hips square. My hips are SUPER close to being square. But not quite yet.
Could you do an all over daily body stretch video? I would love to implement your guidance each day but I prefer the video guidance! Thank you for this video!
Been working on my splits for a year. i feel so close and so far. Wheeen flexy lord? Wheeeen
Definitely trying this. Do you have any recs for deepening a back bend?
I do stretch for pain bro we are different.
I do your two warmups in ballet.
What’s super interesting is that when I stretched my left leg I felt a huge resistance, but my right leg felt nothing.
Dude I got yelled at for stretching out before bed. Oh I was yelling while stretching. Lmfao. Look man, I may moan and groan but I dont yell. Lol
Thank you for this video, it's great :) is it normal that it somehow "plops" when rotating the hips during warm-up? :'-)
The thing with mismatched socks is you have another pair just like them
Hi mr flexy, I have a couple of question: 1 is it ok if during the front split the back leg knee touch the ground bending the leg in doing so, or is it preferred to keep the legs the most straight we can?
2 during the middle split feel pain in the pelvis even when pointing the feet outwards. I suspect it is just plain tightness but I just wanted to check with you, thanks, and keep up with these useful vid! :D
Love you bro. Keep it up!
I'm excited to try getting my splits SAFELY this time -- I injured myself about a decade ago and have been scared ever since! Quick question though, for front splits, should your back foot be tucked? (i.e., the top of the foot is pressed on the floor)? I'm in between counter and chair in height and I'm not quite sure what to do with that back foot lol!
pls make a vedio on how to do front roll i am just too afraind of hurting my leg . any way to get over fear .
For the more advanced people, use a chair ... I'm not advanced, I'm just small 😂 Found my routine for the split. And as a person who also wears mismatched socks, I personally love that quirk ^^
Um i cant rotate my leg out to the side as you mentioned at 4:15 it also hurts my hip but on the other side!
great video, no youtuber shit, no useless stuff, no rushed content, great editing, mild sense of humor, if i had a complaint would be lack of safety warnings, but hey, nothing is perfect.
Hi David I'm currently at the chair level, I don't feel the hip pain but the inside of the knee feels tight and tender. Is that normal or am i doing something wrong.
Bro, awesome content.
I have questions. 1) what is my hip alignment supposed to be? Should I be keeping my upper body square and straight? 2) what are my feet supposed to be doing when stretching? You explained kinda for the middle one but not the other. 3) can you put this video into chapters so it’s easier to revisit?
I love the feeling after I've done stretches, it's such a pleasant tiredness.
Great teaching.
Loved seeing you rotate the leg/knee/foot up in the middle splits. As a ballet dancer, we always do rotated middle splits - never letting the knees and feet fall forward toward the floor - then pancake upper body to floor 😉
I've never been able to get my left split all the way down. I did this once and got it lol
Can you do an abdominal stretch guide? I am interested in doing kongs for parkour but I feel like I am not flexible enough.
Your wife is right man, Life is too short to waste time matching socks.
Awesome video!
i love this guy’s videos he’s so knowledgeable and likable and seems like a cool dude
Valuable info mate... Thx 👌👌