Vid #24: Front splits and Needle Scale training. Stretches for flexibility

I've come a long way but still very far to go. It's been a slow but rewarding journey for me. If I can get my splits at age 31 without any dance or gymnastic background there's hope for us all lol

I began stretching on and off when i started pole almost 4 years ago but only did it consistently in 2011 where I saw the most improvements. Moral of story, you must be consistent and committed! You must stretch at least 3 times a week for at least 30 mins for results. Aim to stretch for an hr each time. If you wish to stretch more just alternate between light and heavy stretching days. Don't over do it.

Please warm up before stretching, and gradually increase the intensity of your stretch during a stretch to prevent injury.

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Category:

Howto & Style

Tags:

• flexibility
• training
• front
• splits
• needle
• scale
• stretching
• stretches
• dance
• dirdy
• birdy

[sisinki]

you are such a motivation... I am 29, but never done gymnastics and never managed to get into splits... started poling 8 months ago and it is already my second biggest goal for this year - to learn to do splits...I dont know if I will manage because finding time 3 times per week apart from pole training is difficult...but at least I am going to try. It's cool to see that there are people on the other side of the world with similar obsessions ;] keep uploading vids, ciao from Prague, CZECH REP

[MissDirdyBirdy]

@sisinki 3 times a week is the ideal amount of time but realistically it's hard to achieve, even for me. If I stuck to 3 times a week solid stretching I would've had my splits years ago. If you can't stretch 3 times a week, progress will be slow (and our age doesn't help) but there WILL be progress. Just do your best :)

[lsantos27]

Hi Birdy, I love your videos! It's funny because I do most of these stretches myself from what I learned from yoga and training. I find it hardest to bend the leg behind the head the hardest and hard on the back - do you have any good stretches to loosen the back and shoulders? Also, yeah I think holding the stretch until your muscles relax is more effective than bouncing. I can do the side splits easily but the one in the middle more difficult to do.

[MissDirdyBirdy]

@lsantos27 Back bends are great for back and shoulders. And the stretch that I do in this vid, the handstand, is also great for back and shoulders.

My favourite is the one I do in this vid where I'm in a lunge and bend my back. Gravity is working to pulling my torso down but you need to really relax in it.

[ahlem2001]

hey!!did u try the alethea pure splits dvd,heard it was pretty good!am going to try ur exercices ;)

[MissDirdyBirdy]

@ahlem2001 yea I might get them. I heard they were great as well

[robyn1988thomas]

Omg u look 21 not 31. I'm 23 and thought u were younger than me

[frankleetv]

Stumbled upon your video while looking into stretches for martial arts. Thanks for the tips! They were very helpful!

[sexyabby730]

the person who walked right in front of the camera is pretty rude.... -_-

[LooweezBx]

Aw this is great! I really want to learn how to do the splits so can advance with pole dancing, great videos!

[rynda]

Wow you are 31, You look great for your age, You are amazing and my new inspiration :)

[populouspopulous]

Miss flexie! Thanks for this, Helps me raising my leg in the air. Wing Chun :)

[ilovedc74]

Love this!! It's so helpful!

[Skuxz88]

She's banging Saaan! ;))

[wonderlexi]

great video, thx for sharing