1-minute side split and front split flexibility maintenance routine

[FuzzyDumplings2000]

Thanks now ICAN do them

[FuzzyDumplings2000]

I can nearly do them wat do I do I'm like 10 centimeters away I'm to sacred to go down further wat do I do doctor kurz???

[ThomasKurz]

@FuzzyDumplings2000

Follow instructions in the book Stretching Scientifically or in the DVD Secrets of Stretching.

[quirkiddo]

@ThomasKurz: Your method/s REALLY work/s. After following one of your programmes (described in you book Stretching Scientifically) I could do the front splits after a month or so. Side split took me a bit longer, but absolutely satisfied with the results. Thank you very, very much.

[vockla]

Hello Mr. Kurz. In your site you say something about doing 500 sit-ups to strength abdomen for martial arts. Do I have to do a long set of 500 reps or is it ok to do 25 sets of 20 reps with 1-minute rest between each set?

[ThomasKurz]

@vockla

Whatever works for you in sparring.

[zbozo271]

I would have been like wtf if i seen that random dude filming this!!

[meezywee16]

tooo funny!!!

[meezywee16]

this is toooooooooooooo funny

[funnycomedyboys]

That is too easy

[ThomasKurz]

@funnycomedyboys

That's the point of doing it right....

[Vickzq]

I got one of your books ;-) and that made me working on force and shape to finally start with flexibility training as described in the guide (that is the price I have to pay for not beeing that sporty :-)) ).

Flexibility increased so far - but no way near split yet. I am curious how far I will proceed.

Anyway, I am very grateful you made your knowledge available to others :-).

[mikemerk91]

this guy's teaching method is amazing. watch me do asplit and then you should be able to, if you cant then your methods are wrong.lol

[ThomasKurz]

@mikemerk91

You are confused. This demo doesn't teach how to stretch for splits. It shows how to maintain your ability to do splits *once you have achieved them using my method.*

[ryanj186]

Is it normal to feel extremely stiff about 10 minutes AFTER trying to do the splits? And how can I get around it?

[ThomasKurz]

@ryanj186

No, it is not normal to feel stiff after doing splits. It shows that you are too weak. Follow the strength and flexibility program on Secrets of Stretching.

[milky0candy]

I'm trying to learn how to perform a front split. I am 16, and my flexibility...well its normal. With a daily traininh of 30 minutes, with correct technique, how long would it take for me to be able to perform a front split? I will do a sport show next month and i wish to show that...

[ThomasKurz]

@milky0candy

It may take anywhere from a couple of weeks to a couple of months. It depends on your current flexibility and strength.

[mariojebejelenu]

@milky0candy the best thing is that someone jumpes on youre back while you trying split, thats how i did it, it will hurt too much but when pain is over you will be abble to do it everytime, and this is no joke im kung fu student for 6 years (sorry for bad english ,im from croatia)

[lucettecult]

This scares the shit out of me.

[PkGregor]

AHAHAhahahahahaha

He's so hardcore

[agenteultrax]

Thanks for answering me I will train with more ease and sure I'll reach my qe OBJETIVE hugs

[agenteultrax]

I have a question you know anyone with more than 35 years who developed total splits? I thank you

[ThomasKurz]

@agenteultrax

Yes, I do. Go to STADION website to see testimonials with photos.

[thecrismaster099]

MR.Kurz i have to touch the floor with my groin for a side split because my knees dont make my thigs touch the floor.thanks

[GLASSGHOSTHUNTERS]

I actually used the methods in Thomas Kurz's scientific stretching book to re-educate my leg muscles in my right leg after a martial arts injury. I thought perhaps it was all bogus until I did the exercises and I did notice a rapid increase in my flexibility. I was kicking a lot higher and my control was better.

[alysa989]

The way he stands up again is kinda creepy....…

[DaBhaalspawn]

@alysa989

Yes, but that's because he isn't using his hands to get back up, he uses just his legs, and that takes strength in the legs that most untrained people don't have.

Amazing for a man in his 50s.

[berny12345]

Mam kilka pytań do Pana, Panie Kurz. Jeśli znajdzie Pan czas to prosił bym o odpowiedź.

Czy do dojścia do szpagatu poprzecznego ( nie z nogami ku górze) wystarczy robienie tylko jednego cwiczenia izometrycznego ??( tj. na Pana płycie ), czy lepiej rozciągać jeszcze np. tylne czesci uda itp.?? O co chodzi w pozycji „konia , jak długo ją utrzymujemy tak samo pierwsze napiecie od 2 do 6 sekund a ostatnie do 30 czy dłuzej??

[ThomasKurz]

@berny12345

Tak, tak i tak--chociaz ostatnie napiecie moze byc krotsze niz 30 sekund.

[berny12345]

@ThomasKurz .. dziekuje za odpowiedz;) w razaie jakis kłopotow bede

pisał. Ksiazka i płyta pomagaja. Jak zrobie oba szpagaty to podesle foty;) pozdrawiam

[hardcider09]

Mr. Kurz, It seems like I bought your book Stretching Scientifically, 20 years ago. I am delighted to see you are in good health and doing well. :-)

[ThomasKurz]

@hardcider09

Thank you. I hope you are well too.

Looking forward to seeing results of your training.

[derekis007]

what are some good stretches to be able to do that? I know it requires a lot of stretching

[Iceprincess213539]

hes incredible

[martialartsrulez4me]

Best grand paa for ever :P 5/5

[ilovenickjonas454]

how your legs be doin dat wat ......wat the hell! u just like creep the hell that shit wuz scary!

[Bunnyboops1]

wat the hell!!!!!! thAt is hard but waty is yo legs doin!! i can't do it!!!!!

[SuperLilmama07]

OMG!!!!!!!!!!!!!!!!1111

[HEROofGENTLENESS]

whoa that took me by suprise, like he was wearing the full suit and everything. Top stuff!

[cutie111228]

i cant even do dat

[Cooplchick67]

Oh my!!! I think that is fantastic!!! Nothing wrong with staying in shape and flexible throughout your life. I'm sure if more people his age and older kept their flexibility they would feel great!!!

[janiebrianna]

what the heck?

[jackiechan3ever]

how old is he ?????

[shenkeey]

???in the beginning it says hes 50 years old:P

[FrUittiFrEnZy]

wow , he makes it look like a peice of cake.

[xiaoli26]

whoa~ cool for a granpa to do things like that~ IMPRESSIVE!!!! 5/5

[zZclairebearZz]

very impressive :)

Mr. Kurz just out of interest how do your side splits look from the side, also is this method suitable for adults to learn how to do splits & if so how long do you recommend holding them for?

many thanks :)

[diabolusdc]

Hey Claire, buy his book and DVD, Stretching Scientifically, all questions answered in there. DC

[wrght9185]

Very impressive at any age. Good job. You know your stuff.

[CanuckZee]

So...you maintain a side split by...doing side splits. You learn something every day.

[summerskiss88]

lol isn't it great?! wish i could do either one, seriously though.

[Lidve1337]

this guy is alpha

[dbzfan443]

he bended it cause at 1;08 he moves his feet forward a little

[RandolphRatings]

okay how the heck do you get out of a split like that? In a horse stance? You have to be super strong to do that.

[EVHRBYJM18]

I use PNF stretching for one month and I train every other day. I use horse stance between the chairs. I asked you that because I cant do the splits, many people who do the splits said that this exercise is good to MAINTAIN splits

[EVHRBYJM18]

Mr Kurz, is horse stance good exercise for side split?

[ThomasKurz]

Yes. Don't you see it?

[fedazify]

nice one old man~!!

[Melizzzzie1997]

omfg ö

[salmamourad93]

once your on the ground you don feel stretching pain , unless your having your legs on a chair , that will be awful!! XD

[ThomasKurz]

If you feel pain when stretching, it means that you have learned stretching from stupid.

[mehle3]

without pain you cant do good straching.. pain is the key. but english lazy people cannot understand that

[robynparryXD]

what? that doesn't even make sense, you're basically saying that you should torture yourself untill you can do the splits, where did you get that info from?

[aerial3800]

mehle3 are you refering to English or American?

[salmamourad93]

unless your legiments are permenantly damaged!!

[Nerv86]

I did NOT expect a guy with a cane and suit to do a split. lol.

[minermax4444]

@Nerv86 haha neither, although i looked closer, and i saw it was an umbrella

[1211Samo]

Damn i wanna learn how to do the side split soo damn bad, im a guy but im a goalie in hockey nd i need to learn dat shit : /

[jazzymae456]

well dame he 50 and can dew dhat dhats amazing.......bravo!!!

[mod3lstud]

i thought he is 70 not body wise but gray.anyhow thats amaxing.

cheer's

[ateaka123]

that is so cool and i thouht you said that thiss will take a minute ahahahahahahahahahahahaahahaha­hahahahahahahahahahahahahahaha­haha

[TheMelissarr]

I Neva Though Boiiz Culd Do The Splitz :P

[EVHRBYJM]

I train a side split for 8 months and I still cant do them. When I do the splits before warming up and stretching, my splits are in the same height like before 8 months. Can you please help me?

[blurberryhearts]

just do it!

[MaStErPhReSh333]

hi, i have been doing karate for 3 and a half years now and i also do streching on the side. My side splits have taken me 3 and a half years to complete. But i didnt practice them at home so it makes scence and im a pretty flexable person. Ill make a vid to help you if youd like just reply and tell me. ;)

[ipwy]

Just simply press yourself down as far as you can until you can feel some pain. Don't go down to far but the most important thing is to keep in the position for a set of time (say 1 minute). You must stretch EVERYDAY

[tweety9102]

I cant do that. I jsut tried going as far down but my as far down is like ummmmmm, almost a 145 degree angle or bigger but i try to hold in the position and i just cant take it. I can only do it for like 5 seconds. I suck! Holding on to a chair doenst help any while i am trying to do that.

[ThomasKurz]

Save yourself much trouble and learn the right way....

[summerluvers267]

HAAH thats so funny

!

[8poseur8]

"scoff, if it takes u more to maintain ur splits, then it means the methods of training that u use r ineffective. "

[ROKUSHAKUBOJUTSU]

i had your stretching book but had to leave it in new zealand when i left. all i really need is confirmation of the stretch order: dynamic, isometric, relaxed..? im sure there are others too, in the book mr kurz specifies the generic order..any help?

[ThomasKurz]

Generally the order is right. For specifics see articles at Stadion com

[alliepie97]

u make it look easy its not that esay!!!

[mkadiri05]

i have your book

[tommy841]

Hello Thomas nice video,

I have an important questin aout stretching.

Well about 2 yers ago i hurt my gracilis muscle while doing the sde split, and i cant stretch that muscle anymore, the muscle on that side is stiff compared to my other side.

Do you have any tip or experience about this.

Tommy

[ThomasKurz]

See articles at STADION COM

[ThomasKurz]

See an Active Release Technique specialist or deep tissue massage therapist.

[tommy841]

Thx Thomas i will do that, well everyday i have stretched carefully, and im getting more and more agile, though it hurts if i go to fast, i am very sure to take it slow and easy.

Thx again will see therapist

[SportyGurl510]

i have been trying to do a split. my hips have been hurting. do u know if i am not doing it right or something. please let me know. thanks

[ThomasKurz]

See articles at STADION COM.

[Graber23]

NOW I CAN DO SIDE SPLITS.

[ryanthepinkhorse]

u make it loook tooo easyyy

[jgestl]

My hips hurt when trying to do side splits.. I have your book, I thik that my hips are not aligned right. How can I tell if I have the correct hip positioning?

[ThomasKurz]

The correct hip alignment is shown in photos on pages 61 and 63. If you do it right your hips don't hurt.

[jgestl]

I have your book and have read through it a few times.. my hip sockets seem to ache a bit while stretching.. What is the key to hip positioning?

[ThomasKurz]

The key is to follow instructions on pages 61-62 in the book Stretching Scientifically.

[PshhItsRaachx3]

this is okaay, but your feet are too flexed.

[ThomasKurz]

How about yours?

[marcosbuny]

great splits. You practice martial arts?

[maa600]

your legs aren't straight enough

[ThomasKurz]

How about yours?

[yogagarden]

Ha ha I love you Tom Kurz! Thank you so much for your contributions to flexibility training.

[HowToDoThis856]

this is.................. odd

[sunshine159951]

H0LY CRAaP. i G0T iT !

[alinitaadamz]

O.o

hOlly shit..!

[DoBo777]

Awesome!!!

Rewelacja... już się biore do treningu !!!

[PureCore]

you are my hero!

[watahface]

this pain has been here for about 1 year now. I can do front splits without experiencing any sorts of pain whatsoever but when I do side spilts then my right knee hurts. Anyone knows of this condition?

[ThomasKurz]

See if there is an answer to this question on Stadion Forum. If not post your question there.

[DC180]

excellent but have you done this since you were little? im over 30... could i possibly be able to achieve the splits with training?

[ThomasKurz]

No. I begun stretching for splits at 22. Until then I did sports that do not require splits.

Very likely--see Age and Stretching at Stadion Forum.

[rallyboy88]

how long did it take till u could do the splits from 22 mate?

[ThomasKurz]

From the time I figured out the right method, it took about one month.

[MEGAXSTU]

I will focus on stretching and tension.

[busshufaita]

awesome. at first, i thought you were gonna keep walking and pop out with a crazy flip or something. you look like one of those c.i.a. special agent dudes:)

but your splits are awesome!!!

*5/5!*

[MusicMonkeysAreAlive]

if i strech my legs every second day~ how logn will it take to be able to do spagat a half year?

[jcvdmantas]

impress...

[ThomasKurz]

It is your choice...

[goldtube20]

Is it alright to do passive static stretches everyday? also, what about doing them at night time right before you go to bed?

[Senseiforyou]

Damm you are good:D not like me...

[dancingprincess435]

he's 50?!?!?!?! OMG!!!

[borhany1979]

great vid

[Borealis956]

i have a question about the umbrella... is it just a prop for the video, or does it hold any significant purpose such as for balancing the torso and what not?

[cookiemonster208]

it's just a prop

[happypuppygreenshine]

i cant see the video.. :-(

[gym4lyf]

[[ WOW ]] <3

[jaytaxz]

wow thats really well done. how high can you kick with such flexability?

[octoberbabe93]

your awesome!!

[benjaminleong1]

OH MY GOSH!

[amlid]

the way he starts and finishes the splits are very very bad for knees!!

[ThomasKurz]

Only if you don't train right. I (and many of my customers) have been doing splits this way longer than you live--and no knee trouble.

[ghettosaiyan]

I'm following your methods from your book for some months and I'm still not advancing at first I got sore and could feel the muscles tightening but I still did not advance. I'm a dancer and i want the flexiblity to do the front and side splits is their anything wrong with what I'm doing????

[ThomasKurz]

Show me your deep front or back squat (barbell or kettlebell) and I'll tell you.

[ghettosaiyan]

Ok its there just look at the first video iin my profile

[thebiggeflippa]

take time:

static stretching,hold in for 20 seconds in frontsplit ,go down till u cannot get more down,warmup by 5 min light jogging and then begin,i learned the frontsplit in 6 months;2 times a week and u should improve ur flexibility

[windowmaker90]

You know that he's the reputed flexibility know-it-all right? He's pretty much the master of flexibility theory AND practice.

[LPchica086]

Yeah..you're supposed to have your knees facing upwards..I've heard that everywhere.

[shinzu4001]

that is for a different kind of split, you simply rotate your toes upward a la old Van Damme flicks. Kurz demos this method in his book as well.

[ahmednabil]

the thing is , when u reach that level of flexibility , and the muscles are longer , u dont need to warm up , then doing a split is like sitting cross legged . that is very advancedand mr thomas should mention that it is for an advanced training routine

[NICELOW]

Im a cheerleader and I can't do my splits all the way but I've been lookin for ways I can do it latly and its been working. Im alot father down. I hope I can do the splits when Im 80 XD.

[georgiamarie94]

i can do both of them splits but i have to slide down and thenput my leg togehter to get up.

[hungryhamsters]

front split may be easy, but side split is not. I used to learn martial art from my father (who doesn't know much of martial art) when I was young. So it has been like 15 years already. Of course I usually practiced the flexibility of my legs regular, but without anyone teaching me, I couldn't improve my side split (my father didn't know how). Front split is easy for me, but side split is extremely hard for me. I don't think you can actually get side split like him in few years.

[ThomasKurz]

Right, with your ineffective methods you can't.

[ganjalova]

hOLYYYYYYYYYY

[vouzavez]

how in da fuck!!!! i can't do that!!

but he caN ITS NOT FAIR!!!!!NOT FAIR!!!!!WHYYY!!!TELL MU WHY!!!!

[tdawg0812]

why? you didn't follow his directions, thats why

[Graber23]

HOLY HI brightness batman!!!!!!!!!!!!

[kungfuman82]

HA! I love how you make it look so easy. I guess it is when you train it regularly. I hope to find success with your program very soon (i.e., when I get it and start using it)

[luhh666]

wow amazing, ..i need a little more to get down on a split i have a video .. and it shows how much i reach to the floor .. tips ?? hints ??

[royalguitarist]

hi can u tell me as a novice how many times a day or week i should start to strech my body and try to do splits ? i am 25 male and never tried seroius streching before. need help

[ThomasKurz]

2-4 times. Depending on how you feel.

[tubeur000]

may i please know if practicing every day would have reverse effects of the excersie or is it even better? thanks

[eXcalibooor]

I recommend thomas kurz' book stretching scientifically because I have seen many people reading and suggesting it, he has very good books about stretching.

to answer your question, you should NOT stretch when you are tired because then you set the nervous regulation to a lower point. just read the book of the author its really good

[racqy89]

Can you tell me how do to a split .....

I mean be able to do 1

YOu are great

GOd Bless you

[ThomasKurz]

I already have ... I have explained how to do splits on my DVD Secrets of Stretching.

[danceswithrats]

when i do the squats and try to go down like your dvd describes, my toes point up an not down as yours do.

[ThomasKurz]

I don't see what you mean. Post a video?

[MejiMelodi]

wow

[Flashlegz]

I used his method after using my own and could do frontsplits with no warm up in 3 months. The side split I can do but it needs a lot of work, I stopped stretching for a while but it hasn't left me, in fact i can do side splits with no warm up before competition no problem - probably the adrenaline.

[Yprkia]

Please dont be overwhelmed with such videos, you may have yourselves injured! If stretching was that easy as they make it seem to be ( for marketing purposes ) sports people and ballet performers would not spend their years in training for flexibility. Always ask for the help of a professional - one to one training. I am a figure skater and have a gymnast trainer for my flexibility training and this is serious stuff.

[mizzi101]

i think its ok! i do figure skating too!!! so i no about it too, and it only took me 3 weeks to do the splits. so watching this video wont hurt you. but it wont help you either. but it wont hurt people toteach themselves the splits. iv got videos on here. i teach myself, so its not serious to teach yourself

[RoyalDragonusa]

Well said. A gymnast has far more flexibility requirements than this guy is showing though. What he is doing is basic beginner stuff for a gymnast.

[o0dekker0o]

that guy is all machine !

[zohraz]

OMGGGGG DAS NUTYYYYYYYYYYYYYY im 13 n learning how 2 do da splits

[tor45000]

nice... that was awsome

[dpnewb]

wow! thank you sooooo much!!! before I saw your tape, I had no idea how to do a split! =P

[Cranewings]

awesome

[devotedheart]

This video's the coolest ever. I'm turning 20 and quite overweight, but I'm trying to do the side splits. Somewhat, I feel so afraid while trying... Anyway, you're the best! :D

[ThomasKurz]

Nothing to be afraid of. Side split is just a very wide squat--so do your squats and over time do them wider and wider...

[700123Boy]

Dang! I need to be able to the side splits.. that is my biggest desire.. more then high kicking

[mutantsarefuture]

i'm 12! i can't even do it!

[DaAnimalBatista]

wow

[rosiejuly3]

ouch!!!!

[Sifujetli]

Lol!!

[LupinTehIII]

That guy gets more ass than a toilet seat. Love the video.

[930310]

50 years old and can still split

thats cool

[pezi98]

omg this dude has style , his sunglasses and his suit, amazaing (-:

[Jebac25]

LOL are u trying to help tom kurz with stretching haha hes an expert on flexibility

[chriz222]

wow. imagine doing that in a suit. dang.

[Rockmangames]

No, your knees are bend in side splits. Try to straighten them out and your front split need alots work to do. Very good for your age! Keep up the good work. :)