took me 15 years of not getting there using the typical "hold for a minute and do 3 sets" Then when I started using these methods it took 6 months. As a teenager it is even easier to do.
I've been trying to achieve this for a LONG time. 8+ years. All of YT tutorials you showed, I tried them all. But this time, I feel like your giving me the full story. Reporting back in 6 months....
@@conqueringleo awesome! Work HARD on the end range contractions, 2-3 sessions a week. And take it easy on the loaded stretching, tiny injuries stifle progress
,,This fatigues your muscle, which is harder for your nervous system to tighten them which means you get more flexible'' this sentence Is worth 1 milion dollar!!! I have been struggling with split for fifteen years like you so now you hope this will work for me. It limits me in my calisthenic and martial arts progression. Starting your program i will give you feedback. Thank you for your video.
I am 39 years of age. I followed this routine. I have achieved the splits. I like to think of it as resetting the nervous system. I need my glutes to be more activated so they can inhibit the hip flexors and hamstrings.
Well your video showed up out of no where. Im 40+ and tried the "traditional methods" for a long time but felt I wasn't getting anywhere. After watching your video... it makes sense and I will definitly try it out and see how far I can get in six month's without risking any injuries. Thank you for making this video.
I been strugling for 2 months to go futher than 75,80% of full split and I cant go no further for now.I apperciate your tips.Hopefuly it helps me to break my limits.
@@UnityGymOnline I did.I watched also previouse video..which stenghten my glutes..I added it 2 or 3 weeks agoo and now I can lift my leg higher and reps are eazy now.The progression is fast i gotta say.
Great advice, thank you so much for sharing, I was a taekwondo kid and naturally very flexible as a young kid but as I grew from a teenager into a adult I became incredibly stiff and it’s been very frustrating
Nice video. Sounds strange but I do a similar stretching method you showed here although I never seen your videos. I call it "strength stretching" and I always thought that it was the best way to stretch the muscles. It's not heavy on the joints like the so called "static" stretching, and gives more mobility than the "dynamic" one. As a good side effects, it helped me with my balance on one leg and recovering from a shoulder tendonitis.
Valuable content in this video, I started learning the middle split 3 months ago at the age of 65 and followed Thomas Kurz who has been teaching the same concept of strength in the end range since the 90s. But your channel also has valuable knowledge and exercises and so I'm making good progress, you don't need any more knowledge and many YT channels only give you the illusion of achieving the middle split. Thanks again for your tireless work and constantly expanding your knowledge and for sharing it with us!!! ------------------------------------------------------------------------------------------------ I have a personal question : How long did it take you to be able to do the middle splits and from what level did you start (approx. how high from the ground in cm)...??!!!
@holgerweber6799 I tried for 15 years when I did martial arts and using the type of stretching that I denounce in this video, and it didn't work. When I started using these methods it took me about 6 months. I started at about 120 degrees
@holgerweber6799 you're welcome, thanks for watching and commenting. Please share my video with any friends you think might appreciate it. And subscribe 😁
both, that's periodization. There is no "just use these weights" answer. I change lots of variables in my training every 4 weeks so that I don't plateau.
@@UnityGymOnline im doing my front middle and back stretches on different days (mon, wed, fr) and even doing each session just once a week Im sore all the time ...
@@Lukasz.Kaa09 I think you're pushing too hard then. Try backing off a bit, and focus on recovery. I have some great live stream replays on recovery on my channel. Check it out.
No, I can’t share data on this, and I doubt there’s any specific research on people over 50 using these methods. But avoiding good flexibility training just because there’s no data is silly. There are plenty of effective training methods that aren’t heavily researched yet. I’m 46, and these methods have worked great for me. I’ve also trained many people over 50 who’ve seen amazing results using the same approach.
@@UnityGymOnline the second part of the message was a joke because you show the book in the video :) The part about getting a coach instead was serious. I think you mentioned it was after working with a coach that you incorporated more work with weighted stretching and to build strength in the new ROM, as opposed to previous work mostly focused on static stretches. So my takeaway is that the fastest way to progress is to get a coach
I mean, this is patently not true. Static stretching is exactly enough to achieve a passive straddle. All the buzzwords used here (end ROM strength, et al) are extremely USEFUL, but unless you're jumping into a straddle, the strength doesn't really help you get more range of motion at the end of the day. I'll add that I suspect (not my idiot opinion, but my professional expert opinion after doing real research on the subject) that strength at end ROM may also help reduce some injury risk--but only at those end ROMs. All these tricks just make the act of stretching more interesting, which makes you more likely to stay consistent, which is the simple, no-buzzword solution to getting more flexible. Video is fine, just don't charge people for this.
@nikolaystarkov7235 yep, I've coached so many people over 35 to the middle splits using these methods. Every one of them had tried stretching passively to get there and it didn't work. This guy has no idea what he's talking about. Seems like he's don't some reading, but no practical experience.
@bryantaylor7137 before I respond to everything that is incorrect about what you've said, can you please tell me your professional expert experience? What profession are you referring to that makes you an expert on the middle splits?
The topic isn't achieving a "passive straddle". The topic is achieving middle splits. Static stretching can indeed deepen one's straddle up to a point, but the body's innate protective reflexes generally prevent persistent increase in range of motion beyond what the muscles can control. The act of stretching doesn't actually make muscles or tendons any longer (at least, not in someone who is no longer growing), it trains the nervous system to allow the muscles to relax. Training end-ROM strength is not just "more interesting". It also facilitates the requisite changes in the nervous system.
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](http://i.ytimg.com/vi/3wt5W_aEUjs/mqdefault.jpg)
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](/img/tr.png)
How long did it take you to do the splits? What length of time would it take a teen to get there ?
took me 15 years of not getting there using the typical "hold for a minute and do 3 sets" Then when I started using these methods it took 6 months. As a teenager it is even easier to do.
How Long Did It Take Me To Get The Middle Splits?
This guy is 100% legit!! I was once a Bboy. A had a lot of injuries and stiff joints.. But his approach helped me a lot to gain flexibility back. 👍👍
@j.cz.3048 hey thank you, that's kind of you to leave such a positive comment.
I've been trying to achieve this for a LONG time. 8+ years. All of YT tutorials you showed, I tried them all. But this time, I feel like your giving me the full story. Reporting back in 6 months....
@@conqueringleo awesome! Work HARD on the end range contractions, 2-3 sessions a week. And take it easy on the loaded stretching, tiny injuries stifle progress
,,This fatigues your muscle, which is harder for your nervous system to tighten them which means you get more flexible'' this sentence Is worth 1 milion dollar!!! I have been struggling with split for fifteen years like you so now you hope this will work for me. It limits me in my calisthenic and martial arts progression. Starting your program i will give you feedback. Thank you for your video.
awesome mate, get after it!
I am 39 years of age. I followed this routine. I have achieved the splits. I like to think of it as resetting the nervous system. I need my glutes to be more activated so they can inhibit the hip flexors and hamstrings.
@@TheRedhulk2004 congratulations on your middle splits
Well your video showed up out of no where. Im 40+ and tried the "traditional methods" for a long time but felt I wasn't getting anywhere. After watching your video... it makes sense and I will definitly try it out and see how far I can get in six month's without risking any injuries. Thank you for making this video.
@@NaturalxGains you're welcome, thank you forbwatching and commenting
I been strugling for 2 months to go futher than 75,80% of full split and I cant go no further for now.I apperciate your tips.Hopefuly it helps me to break my limits.
@@ManofAction43 hope it helps! Did you watch the follow along video I linked at the end of this video?
@@UnityGymOnline I did.I watched also previouse video..which stenghten my glutes..I added it 2 or 3 weeks agoo and now I can lift my leg higher and reps are eazy now.The progression is fast i gotta say.
@@ManofAction43 that's awesome! Yep progression is much quicker when you start training correctly.
Great advice, thank you so much for sharing, I was a taekwondo kid and naturally very flexible as a young kid but as I grew from a teenager into a adult I became incredibly stiff and it’s been very frustrating
you're welcome, thank you for watching and commenting :)
Nice video. Sounds strange but I do a similar stretching method you showed here although I never seen your videos. I call it "strength stretching" and I always thought that it was the best way to stretch the muscles. It's not heavy on the joints like the so called "static" stretching, and gives more mobility than the "dynamic" one.
As a good side effects, it helped me with my balance on one leg and recovering from a shoulder tendonitis.
Makes total sense. Awesome!!! Thankyou!!! Do you ever use ankle weights?
@spence1501 thanks for watching, no I don't use ankle weights. You could, I just never have.
Mixing stretching with strength training is the way to go to get advanced mobility.
100%
Excellent video ❤🎉 You should offer a downloadable cheat sheet or program card... 😉
@wealthworkout9254 thank you! I do, you can get it here unitygym.com/flexibility
Valuable content in this video, I started learning the middle split 3 months ago at the age of 65 and followed Thomas Kurz who has been teaching the same concept of strength in the end range since the 90s. But your channel also has valuable knowledge and exercises and so I'm making good progress, you don't need any more knowledge and many YT channels only give you the illusion of achieving the middle split. Thanks again for your tireless work and constantly expanding your knowledge and for sharing it with us!!!
------------------------------------------------------------------------------------------------
I have a personal question : How long did it take you to be able to do the middle splits and from what level did you start (approx. how high from the ground in cm)...??!!!
@holgerweber6799 I tried for 15 years when I did martial arts and using the type of stretching that I denounce in this video, and it didn't work.
When I started using these methods it took me about 6 months. I started at about 120 degrees
@@UnityGymOnline Thanks for your fast answer....very helpful for me !!!
@holgerweber6799 you're welcome, thanks for watching and commenting.
Please share my video with any friends you think might appreciate it. And subscribe 😁
Are you using big wieghts for loaded stretches or minimum that will still get you into deeper positions? (I mean in excersises like cossack squats)
both, that's periodization. There is no "just use these weights" answer. I change lots of variables in my training every 4 weeks so that I don't plateau.
@@UnityGymOnline im doing my front middle and back stretches on different days (mon, wed, fr) and even doing each session just once a week Im sore all the time ...
@@Lukasz.Kaa09 I think you're pushing too hard then. Try backing off a bit, and focus on recovery. I have some great live stream replays on recovery on my channel. Check it out.
@@UnityGymOnline thank you
@@Lukasz.Kaa09 you're welcome
van dam! my man!
hahaha, almost!
Over 50? I'm not sure you should try this. Can you share data on whether this works and for which age groups?
No, I can’t share data on this, and I doubt there’s any specific research on people over 50 using these methods.
But avoiding good flexibility training just because there’s no data is silly. There are plenty of effective training methods that aren’t heavily researched yet.
I’m 46, and these methods have worked great for me. I’ve also trained many people over 50 who’ve seen amazing results using the same approach.
So the summary is: to get results get a coach. And don't read overcoming gravity
hahaha, is that what you got from it?
@@UnityGymOnline the second part of the message was a joke because you show the book in the video :) The part about getting a coach instead was serious. I think you mentioned it was after working with a coach that you incorporated more work with weighted stretching and to build strength in the new ROM, as opposed to previous work mostly focused on static stretches. So my takeaway is that the fastest way to progress is to get a coach
@@lucaborzani56 100% correct! I wish I had kf got a coach earlier. I would have progressed so much quicker
I'm the age of over 35 :(
@@000Krim me too, I'm 46. We have wisdom and experience on our side
❤
thanks for watching :)
I mean, this is patently not true. Static stretching is exactly enough to achieve a passive straddle. All the buzzwords used here (end ROM strength, et al) are extremely USEFUL, but unless you're jumping into a straddle, the strength doesn't really help you get more range of motion at the end of the day. I'll add that I suspect (not my idiot opinion, but my professional expert opinion after doing real research on the subject) that strength at end ROM may also help reduce some injury risk--but only at those end ROMs. All these tricks just make the act of stretching more interesting, which makes you more likely to stay consistent, which is the simple, no-buzzword solution to getting more flexible. Video is fine, just don't charge people for this.
It is almost impossible for people over 30 to do the splits using static stretching. This doesn't even work for people with hypermobility.
@nikolaystarkov7235 yep, I've coached so many people over 35 to the middle splits using these methods.
Every one of them had tried stretching passively to get there and it didn't work.
This guy has no idea what he's talking about. Seems like he's don't some reading, but no practical experience.
@bryantaylor7137 before I respond to everything that is incorrect about what you've said, can you please tell me your professional expert experience? What profession are you referring to that makes you an expert on the middle splits?
The topic isn't achieving a "passive straddle". The topic is achieving middle splits. Static stretching can indeed deepen one's straddle up to a point, but the body's innate protective reflexes generally prevent persistent increase in range of motion beyond what the muscles can control. The act of stretching doesn't actually make muscles or tendons any longer (at least, not in someone who is no longer growing), it trains the nervous system to allow the muscles to relax. Training end-ROM strength is not just "more interesting". It also facilitates the requisite changes in the nervous system.
@rprastein word ^
nice feet