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Stretching Question :)
I'm new to the whole split stretching and I know you say start out with once a week at first. Does that mean I can do the middle split stretches and the front split stretches back to back? Or do I have to keep some time in between the two? I don't want to over do it LOL.
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21 Replies
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I personally find it best to do both in one day, simply because both require flexibility in common muscles.
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I do Veena's front splits routine and then her middle splits routine right after. I find it works really well that way and it doesn't add that much extra time. Honestly, it takes me as much time to warm up to get ready for stretching as it does to actually stretch.
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You can stretch for both on the same day. https://www.studioveena.com/img/smilies/icon_flower.gif
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Thank you everyone 🙂
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I have a question too! When you're doing the side splits, do you HAVE to square your hips? It puts so much pressure on my knees and they hurt! Or would I be cheating myself out of doing the stretches correctly if I didn't square them?
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I do middle and side splits training all on the same day also.
SaschaPoles – You do not have to do anything! Listen to your body and modify as needed. I find that by doing both I am overall more flexible and I consistently do both. I have no shame using a yoga mat, AND knee pads… AND legwarmers over my knee pads. My knees are sensitive and when I am doing over an hour of flexibility training at home… I want them to be comfortable. Honestly the knee pads made a huge difference for me on the pain I was experiencing with squared hips, my pain was due to the pressure of the floor on sensitive bony knees. Ouch! The good news… once I became more flexible the weight of my body was balanced over my leg and not on my knee grinding into the floor. Knee pads really help me for 'froggy' and 'pigeon' stretch.
Also you can practice squared standing splits on the pole. I do that as well but only when I am really warm and balanced since I could fall off and really hurt myself if I wasn't on my game.
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Jnunn – find the frequency that works the best for you! You may find that it varies as your level of flexibility and stamina and ability to recover change. When I first started I took three days off to recover. Now I do two days of lower body flexibility back to back and on the third day will do spine flexibility allowing my legs to rest. Flexibility training is theraputic for me so I do it about 6 days a week (mixing lower body and spine). If I feel extra sore though I rest. We have our bodies for a lifetime! Listen to yours and with trial and error you will find the right balance. Welcome to the wonderful world of splits training! It rocks!!!
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Thank you!!!! I never thought of using knee pads, that's a really good idea actually. Thank you so much for your advice 🙂
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Thank you!!!! I never thought of using knee pads, that's a really good idea actually. Thank you so much for your advice 🙂
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You are welcome!!! : ) These are the ones that I bought and have used them a year now and they have still held up to all my abuse:
I pull my leg warmers over them or put them under my stretchie pants. I hope they help you too and stretching is less painful!
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Great suggestion JeHanne!! If it's just pressure from the knee pressing into the floor you could also use a folded towel or blanket under the knee. Or you can use a yoga block to help hold yourself…. Like in this lesson https://www.studioveena.com/lessons/view/4dfb5178-ba64-438e-8bf4-5f360ac37250
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Thank you Veena! Great suggestions that you have also. I LOVE your flexy lessons! 🙂
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Thank you guys for these suggestions!!!! I guess my final question is, do you HAVE to square your hips when you're stretching for the splits? I get down so much farther when I don't square them…..
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Open hips are a different kind of split than the squared hip version. I am stretching for both. Once I get my open hip splits, I'll keep working on the squared hip version.
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Hmm, that gives me hope. Thank you Sensual. I think I'll do the same thing, focus on the open hips, then work on the squared hip version 🙂
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You can really focus on both at once. When you stretch your hamstrings, doing the stretch where you have one foot farther in front than the other and lean forward, keep those hips square. You'll feel it a lot on the outside of your hamstring, wheras if you open the hips, you feel it on the inside hammie. That outside hammie needs to be limber for squared hips, but not as much for the open hips.
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Everytime I come in this thread I learn something new. How long should each stretch be held for? Sometimes I can hold it longer than others and at other times I feel like I'm dying lol.
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I ususally hold my stretches for about 30 seconds, since that is how long it takes your muscles to relax. You can also incorporate repetitions of resistance stretching. That's where you get in a position where the muscle is shortened, engage the muscle, then, as it's contracted, go into a position that lengthens the muscle. You repeat that a few times (like 6 or so.)
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Oh! Well that's my problem right there, I'm definitely not holding the stretch long enough. Thank you thank you thank you!!!!!
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You do not have to square your hips… but I do. I practice squared hips and open hip splits. I do standing splits and on my back splits. I use walls, poles, yoga straps and my body to stretch. I work it from each and every angle I can. I love flexibility training! I use DVDs, Veena's lessons, online tutorials, articles and books to practice and learn different stretches.
There is a general time of 30 seconds to 2 minutes that is considered apppropriate times for holding a stretch. Around 30 seconds is where receptor cells disengage and gains in flexibility can be made… or so I have read. t is an extremely subjective thing and influenced by a persons level of health, fitness and flexibility.
Some stretches I will hold for two minutes, froggie, back splits, pigeon. Standing splits I hold around 40 seconds. Pikes and straddles, a few minutes. I tune into my body and let it tell me what is right for me at that time. It might sound 'woo woo' but it works for me. When I first started I couldn't do a split. Now I am training oversplits. Our bodies are amazing and I am proud of what I have accomplished. It is difficult, it is uncomfortable, it takes time and patience!
Just remember to be careful, stretching can cause injury. You don't want to cause pain or even worse, damage. Stretching takes time, patience and consistency. Listen to your body and allow yourself whatever time you need to reach your goals.
When I first started I couldn't do a split. Now I am training oversplits. Our bodies are amazing and so adaptive!
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Thank you so much Jehanne, what a wealth of amazing information that post was. It didn't sound "woo-woo" at all, last night I read this and went upstairs immediately and started stretching and I really let me body tell me what to do. I held stretches longer than I've ever don't them and actually got the farthest I've EVER gotten. It was so cool reading about receptor cells disengaging, that made a lot of sense and you've given me hope!!!!! That now you're training over splits!!!!! 🙂
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