Should you warm up your muscles first before starting to stretch? It seems easier to stretch when my muscles have been recently worked/warmed up. Any tips on warmups before stretching for splits?
It does help, but there are workarounds to kicking high if you don't have the stretch. The more stretched your muscles are, the greater the range of motion of your joints, allowing you to get your leg higher with greater ease, and more importantly, greater speed.
Without knowing you, i would say that is a normal sensation. Once a week I would take a hot Epsom salt bath to get the toxins out of my muscles, and that would fix the issue. I did not have access to a steam room or sauna, both of which would help as well. Good luck, and let me know how it goes.
I have made it my new years resolution to be able to do this split as i was once able to at the age of 14 (now 21). i stretch every evening for around an hour, but i have been noticing that when i come to stretch, my hips become very painful from the day before, and this prevents me from reaching the same point as i had previously. I'm not really sure what is causing this pain, but i wondered if you might have encountered others who have had the same problem.
Hello, I stretch every day, I can get my middle split all the way down, I have had the split for quite some time, but is there a stretch I can do to make the split not hurt? That would be nice. Thank you.
Is there a side view of the video? Do you lean over an angle to lessen the strain on the adductor muscles? How about lessening the lactic acid pain on the tensor fasciae latae when executing it?
Yes. Keep working on it. I have instructed many 24 year olds into the splits. Often, there are muscles that are opposing the splits, and they may not be the groin: associated muscles which can affect the splits are the psoas, back, tibialis anterior and posterior, even trapezius! I go over a lot of details in all the vids, on my blog, and of course, on my DVD for sale on my site.
I really like your videos, since i have never heard about the dangers that occur if you do not lock the legs. and i have a question, too:
I am 24 right now and i have been doing martial arts for quite some time. i pretty much do not get sore from stretching, no matter how long i do it. BUT i haven't had too much discipline over the years, so all i can do is go down as low as you do at 2.50 in the video. is it still possible for me to get the splits despite of my age?
okie... i am 19 and i am doing gymnastics no injuries before... just that my coach dont know what is wrong with my stretching for my center split and what to do to improve he just told me to do it everyday but i am able to do the side split, its different from center much harder..... okie.. thanks a lot... i will rest and do it again.... =)... thanks for your advise!.. =)
I never met you, so there are variables I don't know: age, activity, previous experience, old injuries, etc. That said, you will probably improve from a little rest, however, you will also probably be sore the first time you go back to it. Not bad, in my experience, but just a little. Again, since I don't know you I cannot say for sure, but I would think that would be the case for your description of your issue.
okie.. thanks a lot!!.. =)..... will my split limit will be the same after resting?...or will it improve?.. i am afraid that it will get worse after working so hard for it... =(... sorry for the many question... i got no one to turn to.. =X
sounds like you pushed it a little too far, and pulled some muscle fibers. Massage your leg, take a hot epsom salt bath, rest it a few days, then try again. This is not uncommon, I did this MANY times when I first started practicing splits. You will find your limits. Recovery times for working muscles is just as important as working them.
Hello... i need help here.... =X... i was able to go down very low like 10cm away from the floor and i did it everyday and suddenly the next day i tried to do i cant go that low anymore my inner muscles kind off stiff and pain...
How often you should practice this stretch is an individual thing. It depends upon your age, your ability to recover, your sport background, and previous activities. I like to stretch every day, so that's what have done over the years until my stretch became permanent, ie, I could perform the stretch without any practice/warmup. Start slow, see what your limits are and proceed from there. It is the only way, and you will learn about your muscles as you go along.
How long did you take to get your splits? Or were you born flexible? T_T How old is too old to be able to do a split? The area on the right side of my groin kind of hurts when I try to do a centre split, help me please!!
Half an inch is pretty darn close. You may want to look at dietary factors. Milk and milk products are mucous forming, mucous holds toxins, toxins pollute muscles, and that can be a factor in that 1/2 inch. When I was a kid, I would eat 2 to 3 yogurts a day, a light dinner before karate class, and sometimes ice cream (hey, I was a kid!) after class. When I cut out the yogurt and ice cream, my stretch improved a lot.
Also, either too much salt or not enough water can affect stretch.
Hi, I'm in Tae Kwon Do and have been working on getting down into the splits for several months now. At first the only thing I felt burning was my muscles but now it seems my bones hurt. As if they're grating against each other. I try to push past this but it's excruciatingly painful and I don't want to damage anything important. So I was wondering what is the correct posture for splits?
Your question is hard to answer, because I don't know anything about you: age, weight, previous injuries, current injuries. It is impossible for me to diagnose you over the web, but I can tell you that the stretching should NOT be as painful as you describe. I would find a sports oriented physician to help you with that pain. If it hurts that bad, don't continue to try to get into the splits.
Hard for me to say. It depends on previous flexibility training, age, weight, daily activities. Many variables, and I know nothing about you. What I can tell you is that in my 35 years of training/teaching, the only people who got into the splits in 2 weeks, were pretty close to getting into them due to natural flexibility.
Hey man nice video, i have a couple questions. When i stretch, i lock the legs (ofcourse) and i go as far as i can go down, and when i hit my furthest i push it another inch or so just to really stretch. I hold this stretch for a minutes, i get up shake my legs and do it again.
1.) If i continue to do this, do you believe i can reach the side splits by September 8th?
and
2.) Is what im doing dangerous to tearing a muscle or hurting myself?
I have to say with your above description, without knowing you and seeing you stretch, and knowing your progression to where your stretch is now, I cannot predict if you be in the splits by Sept 8th Regarding injury, I do not know how vigorous you are pushing it, how wide/strong your tendons are from previous training. So, again, without knowing/seeing you, I cannot answer that question.
hey... nice video.. ive been trying to the splits now for over 1 week and still cant get down all the way to the ground.. since doing ur streches i have been able to go a lot further than b4...but not all the way.. any advice.. plus im also nervous about breaking bones.. pls help
Go easy. You can easily pull a muscle that won't easily heal. Watch the video and note the detail about the knees, that is most important to prevent injury. Your patience is needed to let the muscles recover, since you are basically microtearing the muscles when you stretch, then they have to repair. When they repair, the muscles are longer and more flexible. If you push too much without recovery, you just destroy the muscles and there is no gain. Hope that helps.
Should you warm up your muscles first before starting to stretch? It seems easier to stretch when my muscles have been recently worked/warmed up. Any tips on warmups before stretching for splits?
DjDemolish 1 week ago
I'm nearly there! If I keep on doing this, will I eventually get into the splits? I'm going to keep trying these and see what happens. xx
LeSackgirl 5 months ago
It does help, but there are workarounds to kicking high if you don't have the stretch. The more stretched your muscles are, the greater the range of motion of your joints, allowing you to get your leg higher with greater ease, and more importantly, greater speed.
howtostretch 8 months ago
do u have to be able to do the splits efficiently in order to execute an efficient high kick
90kevigilante 9 months ago
@90kevigilante well it helps, the more flexible you are, the easier it is.
Laurenn489 6 months ago
VERY HELPFUL
DenniSTurB 9 months ago
Hi i'm a girl 13 years old. And i have so many problems with my center splits! -.-
I can't hold my weight for a minut. And i am strong enough to do push-ups. What can i do so i can hold it much longer?
And one more question! :)
The next day i stretch, i can't go so father down as i could before because i have so much pain in my innerthies. :( Can i do anything?
Trachilify 1 year ago
Without knowing you, i would say that is a normal sensation. Once a week I would take a hot Epsom salt bath to get the toxins out of my muscles, and that would fix the issue. I did not have access to a steam room or sauna, both of which would help as well. Good luck, and let me know how it goes.
howtostretch 1 year ago
Hello!
I have made it my new years resolution to be able to do this split as i was once able to at the age of 14 (now 21). i stretch every evening for around an hour, but i have been noticing that when i come to stretch, my hips become very painful from the day before, and this prevents me from reaching the same point as i had previously. I'm not really sure what is causing this pain, but i wondered if you might have encountered others who have had the same problem.
ibloomberg 1 year ago
@ibloomberg try to do some hipsroll. Stand streight up, hands on hips and them roll them in circels, try to hold your head still.
this exercise lubricates your hips so you don't have so much pain the next day. :)
Trachilify 1 year ago
Watch the video on a pulled muscles. Even if you don't have a torn/pulled muscle, the details shown in that video can help with your issue.
howtostretch 1 year ago
Hello, I stretch every day, I can get my middle split all the way down, I have had the split for quite some time, but is there a stretch I can do to make the split not hurt? That would be nice. Thank you.
Azula6666 1 year ago
Is there a side view of the video? Do you lean over an angle to lessen the strain on the adductor muscles? How about lessening the lactic acid pain on the tensor fasciae latae when executing it?
Baxz 1 year ago
Yes. Keep working on it. I have instructed many 24 year olds into the splits. Often, there are muscles that are opposing the splits, and they may not be the groin: associated muscles which can affect the splits are the psoas, back, tibialis anterior and posterior, even trapezius! I go over a lot of details in all the vids, on my blog, and of course, on my DVD for sale on my site.
howtostretch 1 year ago
Hello!
I really like your videos, since i have never heard about the dangers that occur if you do not lock the legs. and i have a question, too:
I am 24 right now and i have been doing martial arts for quite some time. i pretty much do not get sore from stretching, no matter how long i do it. BUT i haven't had too much discipline over the years, so all i can do is go down as low as you do at 2.50 in the video. is it still possible for me to get the splits despite of my age?
MasslRockss 1 year ago
okie... i am 19 and i am doing gymnastics no injuries before... just that my coach dont know what is wrong with my stretching for my center split and what to do to improve he just told me to do it everyday but i am able to do the side split, its different from center much harder..... okie.. thanks a lot... i will rest and do it again.... =)... thanks for your advise!.. =)
pat123544 1 year ago
I never met you, so there are variables I don't know: age, activity, previous experience, old injuries, etc. That said, you will probably improve from a little rest, however, you will also probably be sore the first time you go back to it. Not bad, in my experience, but just a little. Again, since I don't know you I cannot say for sure, but I would think that would be the case for your description of your issue.
Good luck!
howtostretch 1 year ago
okie.. thanks a lot!!.. =)..... will my split limit will be the same after resting?...or will it improve?.. i am afraid that it will get worse after working so hard for it... =(... sorry for the many question... i got no one to turn to.. =X
pat123544 1 year ago
Pat123544
sounds like you pushed it a little too far, and pulled some muscle fibers. Massage your leg, take a hot epsom salt bath, rest it a few days, then try again. This is not uncommon, I did this MANY times when I first started practicing splits. You will find your limits. Recovery times for working muscles is just as important as working them.
howtostretch 1 year ago
Hello... i need help here.... =X... i was able to go down very low like 10cm away from the floor and i did it everyday and suddenly the next day i tried to do i cant go that low anymore my inner muscles kind off stiff and pain...
pat123544 1 year ago
Watch this video a few times, and try the techniques. If that fails, hang in there: my second DVD, how to get into the splits, is in production.
howtostretch 1 year ago
i have been stretching for almost a year, and have both side splits, but can't get my center ones!
crazyhothorsechick91 1 year ago
How often you should practice this stretch is an individual thing. It depends upon your age, your ability to recover, your sport background, and previous activities. I like to stretch every day, so that's what have done over the years until my stretch became permanent, ie, I could perform the stretch without any practice/warmup. Start slow, see what your limits are and proceed from there. It is the only way, and you will learn about your muscles as you go along.
howtostretch 2 years ago
@howtostretch How long does it take to achieve the splits.
youngbongo 2 years ago
thank you so much! :D!
How often should I do this stretch?
CaroJesusFreak 2 years ago
so ur saying there are more variables than just muscles and bones to stretching and achieving splits.
potential22 2 years ago
Yes. Previous injuries, genetics, tendons and ligaments all come into play when working on the splits.
howtostretch 2 years ago
this was extremely useful, thank you!
Nyhama 2 years ago
Glad it helped, more to come!
howtostretch 2 years ago
How long did you take to get your splits? Or were you born flexible? T_T How old is too old to be able to do a split? The area on the right side of my groin kind of hurts when I try to do a centre split, help me please!!
Shad0vvStalk3r 2 years ago
I've been doing the splits for about a year now and I'm still about a 1/2 inch off the floor. Do you have any advice?
rsparkman123 2 years ago
Half an inch is pretty darn close. You may want to look at dietary factors. Milk and milk products are mucous forming, mucous holds toxins, toxins pollute muscles, and that can be a factor in that 1/2 inch. When I was a kid, I would eat 2 to 3 yogurts a day, a light dinner before karate class, and sometimes ice cream (hey, I was a kid!) after class. When I cut out the yogurt and ice cream, my stretch improved a lot.
Also, either too much salt or not enough water can affect stretch.
howtostretch 2 years ago
Hi, I'm in Tae Kwon Do and have been working on getting down into the splits for several months now. At first the only thing I felt burning was my muscles but now it seems my bones hurt. As if they're grating against each other. I try to push past this but it's excruciatingly painful and I don't want to damage anything important. So I was wondering what is the correct posture for splits?
MrLaborix 2 years ago
Your question is hard to answer, because I don't know anything about you: age, weight, previous injuries, current injuries. It is impossible for me to diagnose you over the web, but I can tell you that the stretching should NOT be as painful as you describe. I would find a sports oriented physician to help you with that pain. If it hurts that bad, don't continue to try to get into the splits.
Good luck!
howtostretch 2 years ago
thankyou so much this was very helpful i can do center splits now because i have worked on this every day :D
dancingover1997 2 years ago
Fantastic! Keep up the good work!
howtostretch 2 years ago
I was wondering..
I'm just beginning to learn how to do the splits. Is there any possible way i can be able to learn the split in just 2 weeks?
animelover325 2 years ago
Hard for me to say. It depends on previous flexibility training, age, weight, daily activities. Many variables, and I know nothing about you. What I can tell you is that in my 35 years of training/teaching, the only people who got into the splits in 2 weeks, were pretty close to getting into them due to natural flexibility.
howtostretch 2 years ago
Hey man nice video, i have a couple questions. When i stretch, i lock the legs (ofcourse) and i go as far as i can go down, and when i hit my furthest i push it another inch or so just to really stretch. I hold this stretch for a minutes, i get up shake my legs and do it again.
1.) If i continue to do this, do you believe i can reach the side splits by September 8th?
and
2.) Is what im doing dangerous to tearing a muscle or hurting myself?
Biohazard1369 2 years ago
I have to say with your above description, without knowing you and seeing you stretch, and knowing your progression to where your stretch is now, I cannot predict if you be in the splits by Sept 8th Regarding injury, I do not know how vigorous you are pushing it, how wide/strong your tendons are from previous training. So, again, without knowing/seeing you, I cannot answer that question.
howtostretch 2 years ago
thanks for being Honest.
Biohazard1369 2 years ago
hey... nice video.. ive been trying to the splits now for over 1 week and still cant get down all the way to the ground.. since doing ur streches i have been able to go a lot further than b4...but not all the way.. any advice.. plus im also nervous about breaking bones.. pls help
BronzeBeauty221 2 years ago
Go easy. You can easily pull a muscle that won't easily heal. Watch the video and note the detail about the knees, that is most important to prevent injury. Your patience is needed to let the muscles recover, since you are basically microtearing the muscles when you stretch, then they have to repair. When they repair, the muscles are longer and more flexible. If you push too much without recovery, you just destroy the muscles and there is no gain. Hope that helps.
howtostretch 2 years ago
thank you for posting your vids here, as for now i can't do splits, but i'll try that one, i always sweat when i do stretches and i love that way....
Sasoy 2 years ago