Inability to do straddle splits

Brumby started this discussion · 9/7/2011

I have always considered myself flexible. I can tuck my legs behind my head and I can do oversplits and other bendy stuff. So, I am exceptionally frustrated that I am not able to do the straddle splits. When I try Veena's splits lesson, I max out with my legs only about 100-120 degrees apart. Furthermore, I do not feel a stretch on the inside of my legs or aductors (it is no problem for me to flatten myself to the floor, when in a straddle). Rather I feel a stiffness and obstruction to movement in my actual hip joint. It's painful, but not at all like stretching pain. So my question is this: Is it possible that some of us CAN'T learn to do the straddle spits? Is this bone on bone obstruction? I need an answer, so I can stop agonizing over them. Or conversly work harder if the possibily exists that I will improve. Please help!! Has anyone else had this problem?

23 replies

Kobajo84 · 9/7/2011
If you've never had an injury restricting natural movement of muscles/ligaments/tendons of the anatomy involved in the area you are working on, then you should be able to achieve flexibility. With that being said, everyone's body is different and because you are so flexible in certain areas such as forward splits as opposed to straddle splits is because you have trained your body for that type of flexibility. Some times goals in flexibility can take time and patience. You can work on your stretching progress for months to years before your body begins to reach it's goal. The important thing to remember when working on your progress is not to over stretch/exhaust your muscles or force your body as that can often lead to the opposite of your intentions and ultimately lead to injuries. Stay consistent with your stretching regimen, you will get there. I'm going to introduce more straddle work in the coming weeks into my stretching routines as this is an area I too would like to work on. Keep at it, you will get there! Just have patience and remain persistant!
Scarlet Thunder · 9/7/2011
I've often wondered the same thing. As part of my stretching routine I always stretch for my box splits aswell as my front splits. I’ve now achieved front splits with my right leg forward but the box splits feel impossible, I have a horrible feeling in my right hip, the only way I can describe this is that it feels like my hip is going to pop out of its joint even if I can't feel a stretch. I experience the same popping feeling when performing a sailors on the pole with my right foot down.
Miraine · 9/7/2011
Some people do have hip joints that are shaped such that perfect box splits are either impossible, or will always be painful on the joint itself. It's a matter of the shape of the socket. If you're unfortunate enough to fall into this category, then I can't say I'd imagine it would be a good idea to press on, as you'll risk stretching ligaments that stabilise the joint. If you can do the front splits and have good flexibility in other directions, what happens if you try to rotate from that into the box splits?
Scarlet Thunder · 9/7/2011
I've tried that and as i turn from side to box my hip has the horrible popping feeling again and my legs spring back round to my maximum straddle range. I did wonder if I should stop trying to increase my straddle, I'm tempted to see a physio and see if they think that its my actual joint so I know whether to bother trying to increase my straddle. I'm sure it is my joint though as the otherside is fine.
Miraine · 9/7/2011
Ouch, doesn't sound good :( You might find that by playing with the rotation of your legs, you can find a position in which you can get into a straddle, though. Like, if you lie on your back and lift legs vertically, knees pointing towards your face, then lower the legs out to the side, and that reaches a point where you can't go further, try instead to lift legs vertical, rotate knees outwards (ballet dancer turnout type thing), then spread legs apart so that knee caps end up pointing towards the ground. It's a matter of finding an angle where the joint doesn't jam.
Scarlet Thunder · 9/7/2011
Thanks for the tip, I'll definatly try the laying on the back one. Looking forward to trying this now.
Brumby · 9/7/2011
Miraine; thanks for the tips. Sadly I tried it, to no avail. Nothing will loosen these hips up! I cannot rotate my hips from a front split into a staddle, not because it is painful, but because it is impossible. Imagine trying to close a door with something jammed in the gap behind the hinge. You can rotate the door to a certain angle, but there is a point at which it will not progress. This is what my hips feel like on both sides. Its very depressing. @scarlet: you only have the problem on one side? I wonder if it is injury related. Have you ever suffered an injury to your hip joint?
Terpsikhore · 9/8/2011
The only thing I can suggest is checking that your pelvis is tilted all the way forward. It's easy to forget and to sit back in straddle position, which in a lot of people will cause a 'jammed' feeling a bit like you describe. Apart from that I'm afraid I can't help. :(
Scarlet Thunder · 9/9/2011
Hi Brumby, it is only one side (the right hip). I don't think I've ever done anything to injure my hip but both my grandparents on my mums side had hip replacements later on in their lives, maybe its some weird defect? I tried stretching laying on my back last night and it felt better but my hips were at a different angle to when I sit and stretch. I always keep my back long and straight when sitting and stretching, i think when I'm laying down my back rounds off and i can cheat the hip but know this isn't good form.
Cherished · 9/9/2011
Here is a link to a page with a test to do to see if you are capable of doing the both splits. I don't know how reliable it is though: http://www.stadion.com/flexibility_test.html Also I read somewhere else where someone had the same question that a chiropractor would be able to tell you if you are physically capable or not.
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PaulettePoles · 9/9/2011
Wow! If that test is an accurate gauge.. ILl keep trying! I see lots of progress w my side splits but have the same problem w straddle. I was actually chocked at the difference. I even asked Veen a about it was such a shocking contrast. SHe encouraged me to keep atity, but not over do it. 1-2 times per week. Sad to hear others have the same problembut gld toknow Im not alone either. MAybe we dont naturally put ourselves in any position closely related and so the area simply isnt trained into flexy yet. Anyone who has gotten Althea's strecing video- do you know if she speaks of ths split requiring extra patience or anyone else?
hipshateme · 8/6/2013
Hi, I hope someone reads this and replies, I am flat in left leg splits and almost flat in right but i cannot get my middles. I used to be able to stretch but for about a year I have had clicking on the inside on my hips and horrible joint pain when i stretch frog sit and middles. I need to get middles for gymnastics but now the hip pain is so bad I cannot stretch at all. If anyone have overcome this problem please please please let me know!!!! Thanks!!
Veena · 8/6/2013
Hipshateme, You may find this video helpful. http://www.youtube.com/watch?v=0Lv6af4pKQ8&feature=c4-overview-vl&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF
leyrose · 8/7/2013
i have the exact same problem hipshateme!
blondebird · 8/7/2013
Yeah I have a pain in my right hip when stretching for splits or even inverting!
RockNAngel · 8/8/2013
Glad to know I am not the only one I was beginning to think my hips are just hopeless!!! Good thread!!!
moonlitmare · 8/8/2013
I found this fb page https://www.facebook.com/FitAndBendyContortionTraining?ref=stream.and she has some seemly good advice and some youtube videos..I'm going to try out what she has to say...http://www.youtube.com/watch?v=qQl9DkrF4Bs
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Kobajo84 · 8/8/2013
I have the DVD from Fit & Bendy. Love her tips on the Facebook page too. The DVD is pretty good and she also offers skype lessons for flexibility too. 🙂 Flexibility, like pole, is a journey.
hipshateme · 8/8/2013
Thank you StudioVeena for sending me the link to your video, I will certainly try with my knees up as I always try with them forward which is painful
jsheridan · 8/9/2013
Hi Brumby, I am in your boat, flexy back, oversplits, perfect pancake, sad, pathetic straddle. I have looked into it, and some people with deep hip sockets cannot get a straddle split because the head of the femur catches on the pelvis (hence the non-stretching pain) No ammount of stretching/foam rolling will ease the problem. Your doctor or chiropractor can confirm either way with an X-ray or MRI if you want to be 100% sure.
Lina Spiralyne · 8/9/2013
I also did some research on this topic recently, and yea, the hip socket problem seems to be real for some individuals. According to the information I got you should feel pain at the junction of thigh and hips behind the leg, not on the inside of your legs. So I guess if the pain is for some people on the inside, it's probably due to something else.
hipshateme · 8/9/2013
I had an ultrasound, X-ray and MRI scan and none showed any deformation or impingement just inflammation. Does anyone know if its possible to have such terrible joint pain from just inflammation. It feels like someone is stabbing a knife into my hip socket when I even sit to stretch straddle
Veena · 8/9/2013
hipshateme, have you tried the tennis ball trick I showed in the video?