Definitely agree with you. I also very much appreciate understanding the mechanisms behind our movement so we can tailor and understand exercise better 💗 All the best
Damn I wish I knew this back in the day when I was dancing (pre RUclips). I danced from 3 years old to about 21. Spent hours stretching and dancing and never could I get all the way down. I used to feel like a failure lol. This is so informative and useful!
Wow I am so glad you talked about menstrual cycle! I stretched after my work out yesterday and realized I was able to go deeper in my stretch and could not tell why. Thank you for pointing this out!
Been trying to improve my flexibility for Taekwondo and I have always felt joint pain during middle splits. I have never been able to do full middle splits and now I know why. Thanks so much for this explanation. I can almost get a full front split but I don't think I'll ever get a full middle split.
Thank you for the explaination. I have just unlocked middle split today and i relized that my legs was not flat even though i set up it is straight to each other at first, but then my hips just keep backward a little bit when ever i came down. I felt pinch as you said and now i understand the reason. Thank you again 👌👌
Hello Lovely Deesha :) I already have several videos like that on my channel in the “follow along” playlist. Have more planned as well ☺️ Have a great day
I've been practicing my front split for months and still isn't fully there yet but for some strange reasons middle split is easy for me at my 1st try...weird how our bodies work
people say its easier to do side/front splits. but middle splits is harder for me its easier because i thought middle splits are better so i only stretched my hips lol
thank you so much for these videos!! I find it really inspiring that you started w flexibility when u were my age and ur not some hypermobile freak of nature teenager. i tend to have a “why even try?” attitude sometimes especially abt stretching because i want to be really flexible but the amount of work and time i’d have to put in is daunting to me. but you make me very excited to look forward for the things i can achieve!! so thank you so much for that, your content is great and is helping countless people
Thank you so much for this I've had my left and right split for 7 years with little progress or my progress is reverted more easily on my middle split and I never had any idea why. I will try these small cheats and see the difference it makes in my middle split.
This is amazing video, with scientific and obviously personal experience explanations, very detailed and yet easy to understand! One of the best videos that I have found and I have seen many of them! I have subscribed right away! Thank you Aleks.
Brilliant video. Love the little tips. Just a side note, when I did the test mentioned at 3:39 in the video, i believe that I scored a total of 1 point 😂
I feel a pinch in my inner knees, right next to my inner thighs when doing any type of middle splits stretch. I don't know if it's just me or if it's normal, but no one else complains about it or mentions it when they are stretching. My hips are actually quite flexible, but because of this darn pinch I get in my knees, I never feel any stretch going on in my hips or hamstrings. I only feel the stretch in my inner knee. It's so annoying! What is that???
@@uhurumzuri I have since been told that this is most likely due to weak inner thighs and knees and to try any exercises that are known to strengthen that area.
I did gymnastics for 3 years when I was 6 (turning 18 tmrw) and have maintained my shoulder and hamstring flexibility. So basically my front splits and pike stretch are very above average for people who don't do a sport requiring flexibility. But oh my god my hips are so inflexible and my butterfly, straddle, and middle split stretches are atrocious compared to the front stretches. The pressure I feel (not really painful tho) is actually in the front of my hips. I believe I also have snapping hip syndrome as there's always a popping sound when doing leg lifts. I've also noticed my left hip bone in the front potrudes a lot more than my right hip. When stretching middle splits I feel nothing in my groin area when at my max, just the pressure in the hips. Sorry for the essay lol
Thanks I can't do the splits in the correct way but after watching your video I did it correctly thanks soooooooooo soooooooooo much Love from India 🇮🇳🇮🇳🇮🇳
Thank you so much for this! It is also appreciated that you cite your sources and link scholarly articles. I will be using these tips for ballet :) thank you!
I promise with a bit of work and consistency you will get there 💗 And also have heaps fo fun and perhaps a few tears of pain on the way there 🌸 All the best
I had pain only in my right hip when I did middle splits. I couldn't do middle splits because of it. However the pain disappeared altogether when I tried to do it on the wall and externally rotated my legs. 1. question: why is that? Did the external rotation did the same as your posture change at 10:15? Also, the pain disappeared when I did simple middle splits on the wall but closed my legs after 1 second. So I was doing it more as an exercise rather than a static stretch. So I did it woith reps (I did 20 reps). After doing the exercise, the only thing that stayed was a pain around my buttocks, kinda like where you also have. 2. question: why is that? Is it the hip? I hope you answer and also, great video!
I will try and give a feedback !! I am a martial art practitioner who don't prefer splitting because of bone limiting factor... I feel pain near the bone joint...
Yes even like u I tried all hunching back and sleep and sit on hip bones and sleep ....but mam I take care that my knees doesn't go. Hyperextension , just knees caps pull up , right. Mam. , M I right ??
When I try to do my straddle, which is very small, I feel a pinching deep inside the tops of my hips. It is worse on the left than the right, which is true for most of my muscles flexibility wise. Do you know what that is?
Go go go go you !!! flexibility takes time ! I feel like I got very quick results and it took me 3 years to get to this point with between 4-10 hours of stretching every week :) So be patient and take it slow so you can get flexible without getting injured :) All the best
I don't feel the pinching on the outside of my hips, I feel it right in the middle by my groin on the inside... What does this mean? Is this just muscle flexibility? I did the "hypermobility" tests and I have all 5 of them
Honestly same! I have flat knees and can go low to the floor in a butterfly, but I have a slight hyperextension pain in my left knee and a weird clicking left hip which might unknowingly mean something. I also don't have the best turnout dance-wise but I feel more comfortable in turned out stretches compared to say a 'frog' stretch, is this the same for you?
@@lucygrayson6034 I'm fine in a frog stretch, nothing goes on with my knees either it's literally just the pain coming from my inner groin. Granted, I could definitely be stretching more than I am..
correction on the weight lifting.. you are correct however if you work through the FULL range of motion you will actually become much more flexible FASTER! studies show that lengthening muscles while under load will make you more flexible
my hips are still away from ground, though I have been stretching for middle split more than 6 months. it might be, because I have been working not only middle split, but I also stretch for both side splits. however I am motivated and I will get splits in 2 to 3 months.
6 months is not long at all for flexibility so I am sure you will get there in a bit !! Sounds like you have the right mindset for it !! smash it !!! :)
How is touching the floor with palms hyper-mobility? Compared to the other examples, which are not trainable. I am not hyper-mobile at all. Yet, I can completely forward fold, from handstand training. It's not even based on the joint mobility, it's entirely to do with length of glutes and hamstrings.
I am a hard gainer for flexibility. My encouragement comes from Sumo wrestlers. These are men who can do side splits or come very close and they didn't start such training until late teens or early twenties. They are also very big men 6' tall or more (2 m tall or more) and 250 lbs up to 400 lbs (120 kg or more). So, if they can do it with persistent, constant training then I should be able to make progress, too. Notice how they can also pick up their leg to the side until their foot is over their head when they do the "stomping" movement before a match. They believe that such flexibility protects them from injury whereas a stiff bodybuilder type would be more prone to being injured.
Is this why I feel tension around my knees whenever I try to do middle splits? Because of ligaments? I can almost do front split all the way down.. but the middle splits seem impossible... I feel so much tightness surrounding my knees.. Great video btw.. Thank you for sharing
Could you share any tips as to how work your way towards the middle splits (as opposed to how to cheat once you’re almost down already) with a bone restriction. Thanks in advance!
Some very good info. Something of note, my understanding it that "hip" is the joint where the femur and pelvis come together. So often when you say hip I think you mean pelvis. I don't think it takes away from what you've said, but could add to clarity.
9/9 on the Beighton scale, because I have hEDS. Where is my flexibility 😂😂 You’re totally right about injuries, that’s why I can’t be consistent with my flexibility training. Hopefully one day I can do cool things!! ❤️
haha sorry to hear you only got the injury part from it :( Really hope you will be able to train without too many injuries !! Keep up the good work and don't be too hard on yourself. It is very hard not to push it past the limit (have been there myself) because you just get so tired of being injured :( All the best to you and thank you for watching
Thank you for doing this video. So, if I understand correctly, we can't possible incorporate both techniques? Its either arching of the lower back or rounding of the back to assist us in split?
Thank you so much for this video, I finally got my middle split down!! I was wondering if you know if there's a way for me to get my pull through? Every time I try my butt comes off the ground.
Can someone please tell me why my left leg is twisting (and it hurts badly) and why my right leg is the only leg that is doing it properly? For some reason, my legs do not cooperate with each other. The left leg is facing downwards while the other is just facing upwards. I have been trying to get my middle splits for years, yet my left leg keeps on twisting and it looks really odd. I hope someone can reply to me 😊
It's weird I can do a normal split with my right and left leg, touch my toes when I bend down and do a back bend....but I struggle very hard with middle split
First, make sure you warm up before you stretch! If you’re not warming up then try doing 5-10 minutes of cardio before you stretch! That will help! Also progress takes time and you will have days where you see no improvement but make sure to focus on the little goals! Maybe you’re not seeing big improvement but try and focus on smaller goals to keep you motivated
i never feel anything in my legs or adductors when stretching for middle splits or sitting in straddle, only a pain on the inside of my hips and knees which i feel really limits me! the pain is worst when my legs are rotated inwards eg in frog whereas in externally rotated positions like butterfly i am very flexible - any advice on what this could be or how i can move past it?
I had the same thing which limited me till i do away with the practice, but what you are suppose to do is tighten your inner thighs so as to support you knees,then breath in and breath out longer to enable your muscles to stretch
@@joanpwambok9443 i will try that thank you! and would you recommend trying to strengthen the inner thighs to help stabilise the knee further? might be worth a try??
Strengthen your legs! Strong legs support your joints and allows for safe bending. Weak muscles trying to protect your joints will cramp up, causing pain. If your muscles are relaxed, your joints can be overstretched.
Woohoo, keep it up🤟👍, I'ma try those hacks cuz i feel my anatomy doesn't allow me full mid split though I won't use it as an excuse, maybe I haven't practiced enough to achieve that 🤔
I'm a child but it's not easy to get middle splits but this will help😀😀 cause you know what your doing thanks for helping us with flexibility I love u❤
ive been stretching for years because im a dancer and i have my right left snd middle but i still have to stretch all over again to get it and i still don’t sit comfortably, like all the flexibility progress i make resets everyday
I found your contrast between mobility and stability very interesting. I hadn't thought about it in those terms before, and I'd like to comment on that. I think, for the most part, you're completely correct - but I think, like everything else in life, there's a balance to be struck. When I was 20 I could do almost a full middle split. I suspect that I was subconsciously doing the pelvic tilt, or rotating my leg so that my toes pointed up - either of which will help you get lower - but I didn't know that's what I was doing. Anyway, now, 40 years later, I'm in the worst shape of my life and have begun a VERY gradual calisthenics program. This includes stretching, in general, and stretching with the future goal of middle splits, in particular. To some of the others who've commented I'll say that (when I was younger) I always found middle splits relatively easy, but front splits not at all. The variation in individual anatomy is very interesting. Now, at almost 60, I find middle splits very difficult, but channels like yours, Aleks, are helping me to understand the anatomy better, which is very important to a body that's not as forgiving as a 20 year old's. Back to you mobility/stability concept: part of what has declined with age is my balance (which I've discovered is related to the strength of my ankles and the surrounding structure). I've found my ankles were very tight, with very little mobility - but curiously enough, also very little stability. As part of my routine I've been stretching my ankles and feet. Once I started doing this, my balance was noticeably better within 10 days, or so. Concurrent with this, I'm also using calisthenics to strengthen the areas in question. Also, one way to help improve flexibility (at least muscular flexibility) is to strengthen the opposing muscle. The stronger the opposing muscle is - or maybe a better way to say it is, the more the opposing muscle is able to contract - the more flexible the target muscle will become. Sometimes the limit of the target muscle is that the opposing muscle simply can't contract enough, and therefore inhibits further stretch. So I've found that a combination of strength and flexibility helps to achieve a good balance of mobility/stability. I hope this helps others. Keep up the good work, Aleks. Your video was very helpful.
I can get my front splits down on left and about 10 cm to go on the right but my middle splits are around 145 Degrees so that is a 5 degree increase in 1 year, I must be doing some thing wrong, Can you help me please I am desperate
I’m flexible but when I ever get super close to a proper middle level split my big butt just drops and ruins it🤦🏾♀️ can thick girls do perfect middle splits or should I just be happy?
So I have very open hips, and when I sit in middle split my feet point to my back. I can't fully go into split like other girls at my classes. They can go through split into frog position and I can't do it. Is it because I'm not stretched enough or is it my bone structure? I'm really confused
Hey :) it can be either or. Split to frog when sitting upright requires a lot of hip mobility and internal rotation in your legs (the ability of your legs to rotate inwards). It will help to do a lot of froggies and trying to lift up your stomach up from the ground at the same time as you squeeze your glutes to puck your hips forward. This is very uncomfortable but you can use a block under your hips if needed. There are some other ways that could perhaps be better but they are difficult to explain when not in person. This is the best tip ai can give here ☺️
Ya Friends they hurt, in 1 leg even I get , but after counter poses I feel relax..but don't worry they r stretching . the right alignment is keep knee caps pull up , and after stretching u should learn counter relaxing of legs as there's lot of pulling inside of leg.
I have been a dancer for years and all that time I spent dancing and training, I still cannot and never have been able to do the middle splits. It’s not that I don’t stretch, it’s that I literally can’t. I discovered that my knees bend slightly inward (probably a genetic thing), so I kind of have knock knees. Basically I can only go so far into the middle splits before my knees block the way and I can’t go any further. It’s disappointing because I devoted my life to be a dancer and I can’t do it anymore because of this limitation. I can do both my left and right front splits, but I don’t think I’ll be able to do the middle splits unless I get surgery to fix my knees.
I have hip dysplasia in both hips, the left one had to be operated on when I was 21. I would like to get into middle splits, but after watching this I'm concerned about my joint stability. I would actually expect it to be easy for me, considering the dysplasia, but it's super hard for me because the muscles at the front of my hips are super tight, maybe that's a compensation? Now I wonder if I should be trying at all. What do you think?
No at all :) This is a very complex matter. I am unable to answer this question sorry. If your femoral neck is short but your hips are also quite shallow there should be no problem. But again anatomy is just an indicator, not a rule. :)
I feel uncomfortable and pain on my right adductor when I try to go for split , I can't go for full split I have been training for almost 2 months . What should I do . I can feel the pain when I press the adductor muscle near my inner thigh ( almost near to the hams. Should be most probably the adductor magnus .) ! What should I do ? Should I give up on splits maam?
I think it depends on how you are going down to you splits.. For example if you are rotating you pelvis and arching your back your feet face down.. If not you feet should be facing up.. Pls do more researches..
Both are correct and thanks for keeping a good conversations going here. The only thing that determines what is right and wrong depends on what we will be using our split for. Dancers, ballet dancer, gymnasts and hand balancers for example all have specific tricks they need their splits for and therefore need to be very specific with stretching.
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Always like a more academic look at the mechanics of the splits.
Interesting to know there's ways to work around our physical limitations
Definitely agree with you. I also very much appreciate understanding the mechanisms behind our movement so we can tailor and understand exercise better 💗 All the best
Damn I wish I knew this back in the day when I was dancing (pre RUclips). I danced from 3 years old to about 21. Spent hours stretching and dancing and never could I get all the way down. I used to feel like a failure lol. This is so informative and useful!
same here
Same. I was really flexible and able to put my legs behind my head but for the life of me could not do a middle split.
Wow I am so glad you talked about menstrual cycle! I stretched after my work out yesterday and realized I was able to go deeper in my stretch and could not tell why. Thank you for pointing this out!
Been trying to improve my flexibility for Taekwondo and I have always felt joint pain during middle splits. I have never been able to do full middle splits and now I know why. Thanks so much for this explanation. I can almost get a full front split but I don't think I'll ever get a full middle split.
Did you get it?
Oh same 😭 can do the highest front kicks but the others …
So correct about feeling a pinching in the back of my right hip .
did these tips help ? Do you feel less of it when you try to tilt your hips ? :)
Precise information, no unnecessary sounds/music. The test 'Beighton Score' was useful. Very good video. Many thanks.
Thank you so much for this most lovely comment ♥️☺️
Yes!! This is the type of video I've been looking for to further improve my splits. :) I loved how simple you explained this, thank you.
Thank you so much for watching and for your lovely comment ! All the best with on your middle split journey ! ♥️
thank you so much 🙏🏼
Thank you for the explaination. I have just unlocked middle split today and i relized that my legs was not flat even though i set up it is straight to each other at first, but then my hips just keep backward a little bit when ever i came down. I felt pinch as you said and now i understand the reason. Thank you again 👌👌
have been searching for a channel like this forever, thank you!
I’d love to see you do a full stretching follow along routine 👏🏽👏🏽
Hello Lovely Deesha :) I already have several videos like that on my channel in the “follow along” playlist. Have more planned as well ☺️ Have a great day
Perfect! I was just about to start stretching :)
yaaaay !! hope it was useful
I've been practicing my front split for months and still isn't fully there yet but for some strange reasons middle split is easy for me at my 1st try...weird how our bodies work
I'm opposite! Haha isn't it so interesting?
And for me I easily can do side split but I even can't do middle split
This is very relatable for me
people say its easier to do side/front splits. but middle splits is harder
for me its easier because i thought middle splits are better so i only stretched my hips lol
You were secretly learning the middle split
This is such an interesting video! I learnt so much. I love these little cheats.
thank you.! so happy this was useful
thank you so much for these videos!! I find it really inspiring that you started w flexibility when u were my age and ur not some hypermobile freak of nature teenager. i tend to have a “why even try?” attitude sometimes especially abt stretching because i want to be really flexible but the amount of work and time i’d have to put in is daunting to me. but you make me very excited to look forward for the things i can achieve!! so thank you so much for that, your content is great and is helping countless people
Thank you so much for this I've had my left and right split for 7 years with little progress or my progress is reverted more easily on my middle split and I never had any idea why. I will try these small cheats and see the difference it makes in my middle split.
Did it work?
I have just tried your tip and yes it works much better . Thank you so much . I hope I can get my splits soon .♥️
@StretchAndTrain: U must be a professor, and an incredible teacher. Thank you for this video 🙏🏾💯
This is amazing video, with scientific and obviously personal experience explanations, very detailed and yet easy to understand! One of the best videos that I have found and I have seen many of them!
I have subscribed right away!
Thank you Aleks.
Good advice I had perfect splits before I was trying but now I got it ❤
Brilliant video. Love the little tips.
Just a side note, when I did the test mentioned at 3:39 in the video, i believe that I scored a total of 1 point 😂
Mine was ZERO ^_^
Mine was 5/5, but I'm still struggling to do middle splits.
Active stretching/engaging my muscles has definitely helped in preventing injury for me.
I feel a pinch in my inner knees, right next to my inner thighs when doing any type of middle splits stretch. I don't know if it's just me or if it's normal, but no one else complains about it or mentions it when they are stretching. My hips are actually quite flexible, but because of this darn pinch I get in my knees, I never feel any stretch going on in my hips or hamstrings. I only feel the stretch in my inner knee. It's so annoying! What is that???
I have this same problem!! I thought it was just me 😢
@@uhurumzuri I have since been told that this is most likely due to weak inner thighs and knees and to try any exercises that are known to strengthen that area.
I did gymnastics for 3 years when I was 6 (turning 18 tmrw) and have maintained my shoulder and hamstring flexibility. So basically my front splits and pike stretch are very above average for people who don't do a sport requiring flexibility. But oh my god my hips are so inflexible and my butterfly, straddle, and middle split stretches are atrocious compared to the front stretches. The pressure I feel (not really painful tho) is actually in the front of my hips. I believe I also have snapping hip syndrome as there's always a popping sound when doing leg lifts. I've also noticed my left hip bone in the front potrudes a lot more than my right hip. When stretching middle splits I feel nothing in my groin area when at my max, just the pressure in the hips.
Sorry for the essay lol
Thanks I can't do the splits in the correct way but after watching your video I did it correctly thanks soooooooooo soooooooooo much
Love from India 🇮🇳🇮🇳🇮🇳
I’ve had my middle splits on and off. I do really good hip opening stretch’s I’ll be able to do it some days and not others.
Thank you so much for this! It is also appreciated that you cite your sources and link scholarly articles.
I will be using these tips for ballet :) thank you!
Awesome. Very informative and helpful video.
thank you so much 🙏🏼
Thank you for this informative video. I’ll try it!
This is such a great channel! Truly a hidden gem, great info :) !
I used to be able to jump into middle splits as a kid, and I’m 25 now and can’t do them at all. Hoping to be able to get back into them.
I promise with a bit of work and consistency you will get there 💗 And also have heaps fo fun and perhaps a few tears of pain on the way there 🌸 All the best
No shit
Off topic but I want arms like yours 🥺 can you make a video about it too
Ahhh thank you Akshi ! This is lovely of you :) I will add it to my video list :) All the best :)
@@stretchandtrain ❤️ thanks
Great information!!
I had pain only in my right hip when I did middle splits. I couldn't do middle splits because of it.
However the pain disappeared altogether when I tried to do it on the wall and externally rotated my legs.
1. question: why is that? Did the external rotation did the same as your posture change at 10:15?
Also, the pain disappeared when I did simple middle splits on the wall but closed my legs after 1 second. So I was doing it more as an exercise rather than a static stretch. So I did it woith reps (I did 20 reps).
After doing the exercise, the only thing that stayed was a pain around my buttocks, kinda like where you also have.
2. question: why is that? Is it the hip?
I hope you answer and also, great video!
Great, really really well done video 👍🏼it gives you all the right knowledge
I will try and give a feedback !! I am a martial art practitioner who don't prefer splitting because of bone limiting factor... I feel pain near the bone joint...
Yes even like u I tried all hunching back and sleep and sit on hip bones and sleep ....but mam I take care that my knees doesn't go. Hyperextension , just knees caps pull up , right. Mam. , M I right ??
When I try to do my straddle, which is very small, I feel a pinching deep inside the tops of my hips. It is worse on the left than the right, which is true for most of my muscles flexibility wise. Do you know what that is?
Literally as I read your comment she was addressing it on the video lol.
I've been stretching from exactly april 13 but still didn't get the splits and I'm not gonna give up😏
Go girll, u got it!
Go go go go you !!! flexibility takes time ! I feel like I got very quick results and it took me 3 years to get to this point with between 4-10 hours of stretching every week :) So be patient and take it slow so you can get flexible without getting injured :) All the best
@@stretchandtrain thank you😊
@@alixcarvalho5731 😀
Keep going! You can do it!
I love your workout
Well my knees just refuse to flex! My body is so tight and now i can understand all the whys i had in my head thanks a lot
I can’t even sit cross legged, but I want to learn how to middle split.
You can do this !! All the best on your stretching journey !
Just stretch as much as you can mostly every day, give yourself rest days and don't over push yourself, it may take a while but that's okay
@@lilfetuskid7859 yess ty tyy
very clear video
I don't feel the pinching on the outside of my hips, I feel it right in the middle by my groin on the inside... What does this mean? Is this just muscle flexibility? I did the "hypermobility" tests and I have all 5 of them
Honestly same! I have flat knees and can go low to the floor in a butterfly, but I have a slight hyperextension pain in my left knee and a weird clicking left hip which might unknowingly mean something. I also don't have the best turnout dance-wise but I feel more comfortable in turned out stretches compared to say a 'frog' stretch, is this the same for you?
@@lucygrayson6034 I'm fine in a frog stretch, nothing goes on with my knees either it's literally just the pain coming from my inner groin. Granted, I could definitely be stretching more than I am..
@@LucyGem98 your adductors need to be stretched
This we so helpful!!
correction on the weight lifting.. you are correct however if you work through the FULL range of motion you will actually become much more flexible FASTER! studies show that lengthening muscles while under load will make you more flexible
Same here I have been trying to do my split and I am a dancer still i don't have splits i am really worried
my hips are still away from ground, though I have been stretching for middle split more than 6 months. it might be, because I have been working not only middle split, but I also stretch for both side splits. however I am motivated and I will get splits in 2 to 3 months.
6 months is not long at all for flexibility so I am sure you will get there in a bit !! Sounds like you have the right mindset for it !! smash it !!! :)
Thank you❤️❤️
Thank You so much for this tip
How is touching the floor with palms hyper-mobility? Compared to the other examples, which are not trainable. I am not hyper-mobile at all. Yet, I can completely forward fold, from handstand training. It's not even based on the joint mobility, it's entirely to do with length of glutes and hamstrings.
I am a hard gainer for flexibility. My encouragement comes from Sumo wrestlers. These are men who can do side splits or come very close and they didn't start such training until late teens or early twenties. They are also very big men 6' tall or more (2 m tall or more) and 250 lbs up to 400 lbs (120 kg or more). So, if they can do it with persistent, constant training then I should be able to make progress, too. Notice how they can also pick up their leg to the side until their foot is over their head when they do the "stomping" movement before a match. They believe that such flexibility protects them from injury whereas a stiff bodybuilder type would be more prone to being injured.
Gracias, desde Chile 😊!
Is this why I feel tension around my knees whenever I try to do middle splits? Because of ligaments? I can almost do front split all the way down.. but the middle splits seem impossible... I feel so much tightness surrounding my knees.. Great video btw.. Thank you for sharing
Could you share any tips as to how work your way towards the middle splits (as opposed to how to cheat once you’re almost down already) with a bone restriction. Thanks in advance!
Very interesting video! Thank you!
Thank you for quality content. Super well made and informative video, thank you for the effort! I learned a lot!
Some very good info. Something of note, my understanding it that "hip" is the joint where the femur and pelvis come together. So often when you say hip I think you mean pelvis. I don't think it takes away from what you've said, but could add to clarity.
Thank you so much …This helped me a lot
9/9 on the Beighton scale, because I have hEDS. Where is my flexibility 😂😂 You’re totally right about injuries, that’s why I can’t be consistent with my flexibility training. Hopefully one day I can do cool things!! ❤️
haha sorry to hear you only got the injury part from it :( Really hope you will be able to train without too many injuries !! Keep up the good work and don't be too hard on yourself. It is very hard not to push it past the limit (have been there myself) because you just get so tired of being injured :( All the best to you and thank you for watching
Bendy_bodies and cirque_physio are my go-to accounts for hypermobility content :)
I can side split but i can't do middle split how to i improve please help me
Hey hey :) you can use one of my "follow along" front splits videos that you can find in the "follow along" playlist on my channel :) All the best
Thank you for doing this video. So, if I understand correctly, we can't possible incorporate both techniques? Its either arching of the lower back or rounding of the back to assist us in split?
I love all your videos soo soo much this is grate and helpful😁💖❤💓💗💞💝
aww thank you so much Gabbie ! Appreciate your support here
I was today years old when I found out I have hyper mobile joints lol very insightful video!
So happy it helped :) Have a lovely day
Thank you so much for this video, I finally got my middle split down!! I was wondering if you know if there's a way for me to get my pull through? Every time I try my butt comes off the ground.
I cant middle split i train since years and feel boneto bone i tried arch back but still in same range ..about 50cm from groun d
great video
thanks for your video.
thank you for watching Gabriella 💗💗
Can someone please tell me why my left leg is twisting (and it hurts badly) and why my right leg is the only leg that is doing it properly? For some reason, my legs do not cooperate with each other. The left leg is facing downwards while the other is just facing upwards. I have been trying to get my middle splits for years, yet my left leg keeps on twisting and it looks really odd. I hope someone can reply to me 😊
Mine does the same thing. Could be hip imbalance (my right side is longer than my left.) or one could be more flexible than the other.
I have a question in regards to pain on the knees
It's weird I can do a normal split with my right and left leg, touch my toes when I bend down and do a back bend....but I struggle very hard with middle split
Wow amazing info thank you so much !
Thank you for watching 🌸
lovely explanation
thank you so much for watching 💗
@@stretchandtrain I feel that I was stuck by greater trochanter. can it be solved when i do mid split?
Great tips. Thanks!
Why is it that no matter how much I stretch, my legs still feels quite tight or does not show much progress the next day?
First, make sure you warm up before you stretch! If you’re not warming up then try doing 5-10 minutes of cardio before you stretch! That will help! Also progress takes time and you will have days where you see no improvement but make sure to focus on the little goals! Maybe you’re not seeing big improvement but try and focus on smaller goals to keep you motivated
For me it takes months to see progress. It's slow but I am quite a bit more flexible now than when I started stretching over a year ago.
Hi. I'm not so flexible. And I'm over 30 of Âge. It's very very painfull. What will I do?
i never feel anything in my legs or adductors when stretching for middle splits or sitting in straddle, only a pain on the inside of my hips and knees which i feel really limits me! the pain is worst when my legs are rotated inwards eg in frog whereas in externally rotated positions like butterfly i am very flexible - any advice on what this could be or how i can move past it?
I get the inside-knee pain too.
I had the same thing which limited me till i do away with the practice, but what you are suppose to do is tighten your inner thighs so as to support you knees,then breath in and breath out longer to enable your muscles to stretch
@@joanpwambok9443 i will try that thank you! and would you recommend trying to strengthen the inner thighs to help stabilise the knee further? might be worth a try??
Strengthen your legs! Strong legs support your joints and allows for safe bending. Weak muscles trying to protect your joints will cramp up, causing pain. If your muscles are relaxed, your joints can be overstretched.
Woohoo, keep it up🤟👍, I'ma try those hacks cuz i feel my anatomy doesn't allow me full mid split though I won't use it as an excuse, maybe I haven't practiced enough to achieve that 🤔
it is hard to know if it is the anatomy or tights sometimes but try them and let me know how you go! Would love to hear if it worked for you ☺️
Thank you...
Why do i fell groin pain in my right leg when stretching for splits
I'm a child but it's not easy to get middle splits but this will help😀😀 cause you know what your doing thanks for helping us with flexibility I love u❤
TRUST ME, if you're young getting flexible is SO much easier!!
@@kendriti ohh ok
We definitely all have our struggles :) But I have all my fingers crossed for you girl !! You will get there !
I use to do middle splits at the age of 5 I can still do it 👍
ive been stretching for years because im a dancer and i have my right left snd middle but i still have to stretch all over again to get it and i still don’t sit comfortably, like all the flexibility progress i make resets everyday
I found your contrast between mobility and stability very interesting. I hadn't thought about it in those terms before, and I'd like to comment on that. I think, for the most part, you're completely correct - but I think, like everything else in life, there's a balance to be struck.
When I was 20 I could do almost a full middle split. I suspect that I was subconsciously doing the pelvic tilt, or rotating my leg so that my toes pointed up - either of which will help you get lower - but I didn't know that's what I was doing. Anyway, now, 40 years later, I'm in the worst shape of my life and have begun a VERY gradual calisthenics program. This includes stretching, in general, and stretching with the future goal of middle splits, in particular. To some of the others who've commented I'll say that (when I was younger) I always found middle splits relatively easy, but front splits not at all. The variation in individual anatomy is very interesting. Now, at almost 60, I find middle splits very difficult, but channels like yours, Aleks, are helping me to understand the anatomy better, which is very important to a body that's not as forgiving as a 20 year old's.
Back to you mobility/stability concept: part of what has declined with age is my balance (which I've discovered is related to the strength of my ankles and the surrounding structure). I've found my ankles were very tight, with very little mobility - but curiously enough, also very little stability. As part of my routine I've been stretching my ankles and feet. Once I started doing this, my balance was noticeably better within 10 days, or so. Concurrent with this, I'm also using calisthenics to strengthen the areas in question.
Also, one way to help improve flexibility (at least muscular flexibility) is to strengthen the opposing muscle. The stronger the opposing muscle is - or maybe a better way to say it is, the more the opposing muscle is able to contract - the more flexible the target muscle will become. Sometimes the limit of the target muscle is that the opposing muscle simply can't contract enough, and therefore inhibits further stretch.
So I've found that a combination of strength and flexibility helps to achieve a good balance of mobility/stability. I hope this helps others.
Keep up the good work, Aleks. Your video was very helpful.
Please. How a can start
You can find a follow along middle split routine on my channel in my @follow along" playlist :) All the best
A like you thanks
I can get my front splits down on left and about 10 cm to go on the right but my middle splits are around 145 Degrees so that is a 5 degree increase in 1 year, I must be doing some thing wrong, Can you help me please I am desperate
I’m flexible but when I ever get super close to a proper middle level split my big butt just drops and ruins it🤦🏾♀️ can thick girls do perfect middle splits or should I just be happy?
So I have very open hips, and when I sit in middle split my feet point to my back. I can't fully go into split like other girls at my classes. They can go through split into frog position and I can't do it. Is it because I'm not stretched enough or is it my bone structure? I'm really confused
Hey :) it can be either or. Split to frog when sitting upright requires a lot of hip mobility and internal rotation in your legs (the ability of your legs to rotate inwards). It will help to do a lot of froggies and trying to lift up your stomach up from the ground at the same time as you squeeze your glutes to puck your hips forward. This is very uncomfortable but you can use a block under your hips if needed. There are some other ways that could perhaps be better but they are difficult to explain when not in person. This is the best tip ai can give here ☺️
My leg knee rotate completely inward so I can't fully extend my right leg
Do you have any tips for fixing this
When I try to stretch the sides of my knees hurt so bad. It feels like they are on fire 🔥😫
Ya Friends they hurt, in 1 leg even I get , but after counter poses I feel relax..but don't worry they r stretching .
the right alignment is keep knee caps pull up , and after stretching u should learn counter relaxing of legs as there's lot of pulling inside of leg.
I “frog” stretch with knees on the bed to avoid knee pain
Thanks for the tips 🙂
I have been a dancer for years and all that time I spent dancing and training, I still cannot and never have been able to do the middle splits. It’s not that I don’t stretch, it’s that I literally can’t. I discovered that my knees bend slightly inward (probably a genetic thing), so I kind of have knock knees. Basically I can only go so far into the middle splits before my knees block the way and I can’t go any further. It’s disappointing because I devoted my life to be a dancer and I can’t do it anymore because of this limitation. I can do both my left and right front splits, but I don’t think I’ll be able to do the middle splits unless I get surgery to fix my knees.
I have hip dysplasia in both hips, the left one had to be operated on when I was 21. I would like to get into middle splits, but after watching this I'm concerned about my joint stability. I would actually expect it to be easy for me, considering the dysplasia, but it's super hard for me because the muscles at the front of my hips are super tight, maybe that's a compensation? Now I wonder if I should be trying at all. What do you think?
Thank you❤️
I think I have quite a short femoral neck, looking at my x ray. Does it mean I won’t ever be able to do middle splits ?
The angle though is normal
No at all :) This is a very complex matter. I am unable to answer this question sorry. If your femoral neck is short but your hips are also quite shallow there should be no problem. But again anatomy is just an indicator, not a rule. :)
me watching this and wondering why i can't do it after 1 month of stretching.😂🤭
good things take time 💗🌸
@@stretchandtrain you’re right😩 can I be flexible at 24 yo? Ur response is crucial to me!!🙏
5:37 i get this pain only on my left side why ??
I feel uncomfortable and pain on my right adductor when I try to go for split , I can't go for full split I have been training for almost 2 months . What should I do . I can feel the pain when I press the adductor muscle near my inner thigh ( almost near to the hams. Should be most probably the adductor magnus .) ! What should I do ? Should I give up on splits maam?
Is it possible to be hypermobile only in some parts of your body ?
Hey just curious should my feet be facing downwards or upwards and why
I think it depends on how you are going down to you splits.. For example if you are rotating you pelvis and arching your back your feet face down.. If not you feet should be facing up.. Pls do more researches..
Both are correct and thanks for keeping a good conversations going here. The only thing that determines what is right and wrong depends on what we will be using our split for. Dancers, ballet dancer, gymnasts and hand balancers for example all have specific tricks they need their splits for and therefore need to be very specific with stretching.
The split is beautiful
I have problem with my hips. Today is my 16th day when I stretch, I see less progres and my hips hurt me ;/
Could you please talk about Adductors
Ive been stretching for two years now and the progress is so small , is it normal for it to take this long ?
maybe you are doing something wrong? I recommend Anna Mcnulty’s split tutorials :)
I had big progress till I got 2 inches off the floor now im stuck and have been for a year lol wtf