Progression for splits and foam roller

VirginPoleGirl started this discussion · 2/2/2013

Hi guys! This is my first ever thread on here and only recently joined and bought Veena's lessons ready to start tomorrow :) I have been working on my splits for about 3 months now and recently bought a foam roller... My question is: How often should I be rolling and will this ACTUALLY improve my stretches to be able to stretch further? My back leg in front splits always starts to bend naturally is this because of hip flexors?? Feel like my progress has just stopped :( getting deflated! Thanks for your help my lovelies!!! xxxx

16 replies

Former member · 2/2/2013
This is a great question! I'm eager to learn the answer too. I've been doing Veena's conditioning exercises lately, but was thinking of buying a foam roller too. I'm not even sure what a foam roller does though. Enjoy Veena's lessons Virgin!!!!! They're the best that are out there! :)
glitterhips · 2/2/2013
Veena can answer this best but for me personally, foam rollers help me loosen my muscles to get deeper into stretches, I use it to angle my body to get deeper stretches, and I use it under my bum when sitting as far down in the splits as i can go to take some pressure off then I can usually go a little more. It also feels great on sore muscles the day after a hard pole session it especially feels great when you roll your back! You can also use them for oversplits. Hope this helped some :)
Reyn · 2/2/2013
I would love to see some sort of video of different uses for foam rollers =)
VirginPoleGirl · 2/3/2013
Thanks guys! I kind of roll my muscles before stretching to help get further down but wasn't sure if anyone else thought that this really helped? Also how long is it taking/took you guys to get fully down into a front split?
Ekinkah · 2/3/2013
I'd love to know the answers to these too! I use a foam roller to relieve tense muscles, but am unsure if it has really helped in my flexibility by doing it prior to stretching. That being said, I did a short 'splits stretching' course with a well-known pole-specialist physio near me, and she made us foam-roll ever session, after warming up but before intense stretching for the same reason @glitterhips mentioned - for loosening/relaxing muscles. I am curious as to what everyone else thinks of it! I think Veena has a few lessons on foam-rolling - do you have her lessons? I think I saw about 5!
Reyn · 2/3/2013
*sad face* I really wish I could afford her lessons again =(
glitterhips · 2/3/2013
Yes veena does have foam rolling lessons :) It took me about 4-6 months of continuous stretching to get down on the ground, but a little longer to flatten them, and ive heard some people take up to a year, just dpeneds on where youre starting and how flexy you are :)
littlelindsay · 2/3/2013
For me I've found it to be helpful to really put all your weight on the desired muscle. You may have to play around to find the right balance points, but I found it made a difference if I roll my leg with only one hand on the ground (if that makes sense?). Either way, you should feel a lot of pressure while rolling. I still have a long, loooong way to go but stretching and foam rolling every day has made a big difference.
VirginPoleGirl · 2/3/2013
Yeah I have veena's lessons! I've been doing alethea austins DVD pure splits DVD for a while but started veena's front split training yesterday.... Just wanna know if foam rolling is gonna benefit me if I do it before and after?! Thanks guys, hopefully veena will respond soon too! xx
Veena · 2/3/2013
You can foam roll everyday, anytime whenever you like! In the lessons I have individual foam roller work that give you a little look into anatomy. The technique used in those lessons can be used to relax anytime, or before you stretch a muscle group, before you pole or after stretching or poling, use it when ever. When using the foam roller to help increase (ROM) range of motion, foam roll that specific muscle group then follow with a stretch for that same muscle group. This is what we do in the stretching routines in the lessons. You can also use the foam roller to work on over splits or as a stretching aid. I show you how to use it for stretching middle splits in the routine. If you have the lessons I suggest watching the Getting started foam roller video. This will answer a lot of your questions. https://www.studioveena.com/lessons/view/4dcc48af-f630-4a8e-aa67-78850ac37250
Former member · 2/3/2013
What a great thread! I just got my foam roller today (thank you V!!), heading over to V's lessons right now!
VirginPoleGirl · 2/3/2013
That's great thanks so much Veena! I have your lessons and am working on splits and rolling now! Can I just ask (I know it differs with everyone) if progression seems to slow down when doing splits training do you just need to push yourself further? Also I feel the day AFTER stretching quite stiff is this normal?! Maybe as I'm not warm.....
Veena · 2/3/2013
If your feeling stiff after every stretching session then you are maybe not warm enough when stretching or stretching too far. It's very common to see a lot of progress then stop, that means its time to change up the routine a bit. change the order, or the stretches used or how long you hold a stretch and even how often. Change is good!
Veena · 2/3/2013
Here are 2 lessons I've posted to Youtube for those who do not yet have the lessons on studioveena.... Getting started Flexibility and Getting started Foam roller! 🌸 Flexibility http://www.youtube.com/watch?v=B1ZZE2GTBiQ Foam Roller http://www.youtube.com/watch?v=EPGzgRzFv4U&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF If you enjoy them feel free to share them, I've posted them for that purpose.🥂
VirginPoleGirl · 2/4/2013
Thank you so much veena I will definitely be sharing them! Have all the pole girls from England signing up to your lessons now! How do you post a photo onto this thread? Wanted to ask what you all thought of this splits progression and if it looks right....
Veena · 2/4/2013
Yirginpolegirl, just upload the pics here and then you can post the link to them in this thread if you want. Or send me an email with the link and I can take a look for you. 🌸