How to get my split all the way down..

Shellectra started this discussion · 11/3/2011

I have been stretching for a few hours in total every week, I do lots of basic stretches and then end up trying for splits and I have gotten very further down with my own routine (see my photo in my album!) but I am stuck however a few inche from the ground :( I have realized the problem is not my muscles but the hip flexor in my right leg (back leg in the split) thats the discomfort that stops me pushing further. How can I fix this?

22 replies

VinterVild · 11/3/2011
If it is your hip flexor that is stopping you then you need to stretch it more :) The hip flexor is a muscle, or rather a group of muscles, and they need to get stretched as well to achieve the splits, especially if you want to have splits with square hips. What kind of exercises do you do?
Shellectra · 11/3/2011
Thanks!! It takes me about an hour all up... here goes.. I warm up and then I use my foam roller on calves, quads, back of quads, and glutes. Usually 8 rolls each. Then I start with straddle type stretches, one leg out and one bent in, then straddle stretches each side, then straddle stretches forwards (I pull on pole to pull me down), then pike stretch, lying leg grab, lunge stretch, the opposite one to lunge stretch, then on knees I have glutes near pole and slide one foot up pole to stretch back and quads, then I sit on my leg stretcher machine for ten minutes, then I try for front and middle split, then I do some pigeon poses. I only recently started the pigeon pose, it seems to stretch those little flexors, maybe I'll just do more pigeoning? lol
VinterVild · 11/3/2011
That were a lot of stretches, you are very ambitious! :) Yay! Well, I see that you do lounges, that is for the hip flexor. Does it feel the same when you do the lounges as when you get "stuck" in the splits? You are supposed to get a kind of burning feel in the hip flexors when you stretch them. The pigeon is good for the hips if you are not stiff in the glutes, I use pigeon for glutes but they are super stiff for me :)
glitterhips · 11/3/2011
If you are tight in the hip flexors I do an awesome HF stretch with my foam roller - put it under your tailbone and then lay down and bring one leg to your chest bent. Make sure the leg not bent stays straight and on the ground otherwise you will cheat the stretch. This can be done without the roller too but I don't feel a stretch unless I use the roller, I think I am lucky and didn't have super tight hip flexors.
PaulettePoles · 11/4/2011
I am dying to know what a leg stretcher is! Please tell! @Glitter- can you post a pic of that stretch w the foam roller? I had trouble visualizing it
Shellectra · 11/4/2011
Thanks glitter I'll try that! So when I'm lying on my back, is the roller above or below the tailbone?? paulette its a machine and you sit on a seat with legs out on either side on two 'ledge' type things and you wind a wheel and the ledges seperate with your legs and you go as wide as ou can and sit like that for a while, i have a pic in my stretching album :)
RoseMay · 11/4/2011
If you'd like to buy a dvd I can recommend Aletheas Pure Splits dvd. It got me down to the ground in my front splits from maybe 4 inches off the ground within 2 weeks!
HollySatine · 11/4/2011
@rosemay - how often were you using the dvd, and did you alter the routine at all? did you do any other stretching besides the dvd routine?
RoseMay · 11/4/2011
From the day since I got them to the day to my first split I used her pure splits and stretching for pole dvds alternating almost every day. I did them 11 times in total (it's like 55 min per dvd) until I was down to the ground. I didn't hold the poses any longer than Alethea does in the dvds. And I did not do any other stretching. The only thing I changed in the routine was that while she does her freedance at the end of the dvd I stretched for the front splits again for a few minutes. I'm really happy with the results 🥂 Though I think the pure splits dvd does a lot more for the splits (of course). So if the main goal are the splits I'd concentrate on that one :-)
HollySatine · 11/4/2011
that's really helpful, thank you!!! :D
glitterhips · 11/4/2011
Hopefully this link works! http://www.google.com/imgres?q=foam+roller+hip+flexor+stretch&hl=en&biw=1366&bih=520&gbv=2&tbm=isch&tbnid=PltGisG_NyWPSM:&imgrefurl=http://www.fitsugar.com/tag/hip-flexor-stretch&docid=NLD3kUgKGsmQ4M&imgurl=http://media4.onsugar.com/files/upl0/0/0/02_2008/stretch-on-roller.larger/i/Exercise-Video-Hip-Flexor-Stretch-Foam-Roller.jpg&w=240&h=156&ei=K3S0Ttn1BYi3sQKT8f3TAw&zoom=1&iact=hc&vpx=577&vpy=192&dur=1043&hovh=124&hovw=192&tx=136&ty=81&sig=114000738077731360511&page=1&tbnh=124&tbnw=192&start=0&ndsp=12&ved=1t:429,r:2,s:0
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glitterhips · 11/4/2011
OK it's not working but if you do a google image search for "Hip flexor stretch foam roller", it's the third photo that comes up. It says "fit sugar" on top of the photo. Veena's lessons have some awesome hip flexor stretches too and I have been making very good progress using her splits routines for front and middles!
heathalynne · 11/6/2011
The one thing embedded in my mind from all flexy gurus is NEVER STICK TO THE SAME ROUTINE EVERY TIME. If you're always focusing on same hamstrings and same hip flexor stretch, it'll make you less flexy. Change up the routine or split your current routine into 2-3 different sections, work on diff areas of the body, even quads bc that helps with splits too. Try over splits with yoga blocks, even if you can't full split. Adds more pressure to the hip flexors. And split with knee against the pole/wall, back leg bent, and grabbing foot to head. I just got full front splits a couple weeks ago bc of that one. Serious deep stretching.
Cherished · 11/6/2011
Hi Heathalynne For stretching against the wall do you mean something like this? http://www.youtube.com/watch?v=c9iflFhEWng
heathalynne · 11/6/2011
@Cherished - No but that's another good stretch too. You'll actually get more stretch doing that way but standing split with your hands pushing the floor to make your body closer to the wall. The one I was talking about in my previous post was where you are in a split on the floor, with your back knee and shin against the pole/wall. Front leg is straight. Then just arch back and grab your foot or pole. Emil Valentino taught this.
Cherished · 11/6/2011
Thanks for clarifying Heathalynne. I'll have to try it out :)
jade s · 11/8/2011
Hi Shellectra, remember to use your exhale when sinking into your stretches/splits. When I'm warming up and stretching, I always use my exhale to sink deeper towards the floor. For your side splits, warm up with a lunge, one knee up, and one leg straight back with your knee and top of your thigh touching the floor. Inhale deeply, and as you exhale sink your hip closer to the floor. Use the same inhale/exhale when doing your splits. You can use the same inhale/exhale technique for your straddle splits, lying on your side and pulling your leg up towards your head, or doing a "split" lying on your back. Just pull towards you or sink deeper on your exhale.
Shellectra · 11/8/2011
Thanks jade!! I seem to have trouble with the whole exhale thing, I don't seem to find it much helpful so I must be breathing wrong! I'll keep concentrating on my exhales :)
jade s · 11/9/2011
Just inhale deeply through your nose , hold it for a second and exhale through your mouth from your throat. Expend all the air. Repeat the breathing and sinking lower each time. You'll get it, both the breathing and the lower splits! I have faith in you!!!
Shellectra · 11/9/2011
THANKS! What a lovely thing to say. I feel I'll never get them, I've been same distance from the floor for months!!! My hip flexor just won't let me go lower :( I'd give anything for full splits!! hehe
PaulettePoles · 11/9/2011
Any advice for increasing front / middle splits? I seem to be so stiff here- but side splits 2in from the floor now. I am doing Veensa routine as wella s Althea and VB. But is there one specific stretch I can throw in everdayon off days to help?
Dancing Paws · 11/9/2011
A guy in my silks class told me that to get the splits, the best way to stretch is to stretch for OVER splits. You align your hips, flex both your feet, straighten your legs, engage your leg muscles, and stretch that way. After stretching that way, you should be able to relax and lower into the splits. I am nowhere near the splits, but it may benefit you since you are so close.