Split Help!

moxxie started this discussion · 5/16/2014

Hi guys! So I've been working on my front splits 5 days a week for over almost month now and I've definitely seen some progress. I've NEVER been able to do a split in my entire life, not even in my 20 years of ballet. I used to think that my body just wasn't able to do it, but as of recent (mainly because of poling) I've had a sudden change of heart. I feel that if I can work hard and diligently at it, I will get it one day even if it takes me forever! I've posted a pic where I'm at currently (I know its so far but its the farthest down I've ever been!) and I would love any bits of advice for getting down into those last several inches. Thanks! :)

13 replies

moxxie · 5/16/2014
oops that should say *almost a month* lol
IchigoMewMew · 5/16/2014
I'm not sure a month is really that long in terms of gaining flexibility, I've been working on mine for over a year now and I'm at least twice as far away as you are. Its important not to push your muscles too far, if you overstretch them they end up getting tighter or even tear
moxxie · 5/16/2014
Thanks for your feedback! I know I'm nervous about over stretching but I'm so impatient lol. I've been working on my split since I started poling last year but only about once a week, I meant that I've been doing them much more consistently in the past month, sorry should have specified :)
Stefana of Light · 5/16/2014
Looking good! I feel ya I'm over a year in and refused to rest the first 6 mo, i would stretch cold too, and then i got some yoga blocks and pushed myself too far and made my adductor and hip flexor mad. Silly me. I know different now! Thanks to Veena:D Take it slow, My body is thanking me for taking it back a few notches! Good luck with your progress :)
Phoenix Hunter · 5/16/2014
you will probably get more benefits from stretching by not stretching everyday. rest at least one or two days between flexibility sessions. stretch only when your muscles are really really warm. 3-4 times a week is probably good. sometimes I am my most flexible when I only stretch twice a week. just keep with the consistency you don't have much further to go. it will happen.
Meg Smith · 5/17/2014
"Its important not to push your muscles too far, if you overstretch them they end up getting tighter or even tear" YES YES AND YES!!!! I tore my hamstring from over stretching (stretching far to much and not letting my body heal) and one day my hammi made 3 very loud pops :-O If people dont start behaving i will spam sv with the video. YES i caught in on film haha. (its on YT. I have also realised (with the help of another pole lady) the more we stretchered for middle split the worse they got so going to do it max 3 times a weeks to see if that improves it :-)
Anzia · 5/17/2014
Meg, were there any warning signs at all? This is something that plays on my mind a lot when I stretch. Did you notice any different tightness/weakness/soreness/anything in the run up to it happening? Or was it totally out of the blue? Hoping to find some 'warning signs' I can keep in mind!
Meg Smith · 5/17/2014
I didn't notice any warning signs so to speak - I used to stretch when I felt a bit achy from the day before that that was a big reason (i am not expert so just going on my gut feeling) that it tore, one more is i got into a bad habit (which i see all the time) of leaning to one side slightly while trying to get the split so by the time i got them i think some damage was done. Also as soon as i got my split flat i stated training for an over split when i should have healed and maintained for a while to let my body rest... I would love to say there was one thing that jumped out the day it tore but oddly i was 100% warmed up and feeling quite 'loose' and 'flexi' was not even feeling uncomfortable in the stretch and it just went they where so weak. I went from a foot above the ground to flat in 4 months - Looking back its obvious - i just over did it big time. No where near a split on that side now. Stretching 6 days a weeks 20min a day for 4 months was the problem i think :-/
Meg Smith · 5/17/2014
Forgot to say to the OP veena has some stretching lessons here - which i should have followed and i may still have my splits :-) https://www.studioveena.com/lessons/view_category/stretching-exercises :-)
Anzia · 5/17/2014
Thanks megsmith :) I was stretching 3x weekly, but recently started the Splits in 6 Weeks programme which is daily. I'm cautious because I don't want to injure myself, but on 3x weekly I wasn't increasing my range of stretch whereas I am now. Just don't want to push things too far. I think I'm going to cut back. Thanks for your reply :)
Cherished · 5/17/2014
@Anzia I did the splits in 6 weeks program but I didn't do it daily. I waited until the soreness was gone and I could comfortably do each stretch. The in between wait days gradually became less and less. @Moxie You can do it!! Just be consistent - Slow and steady wins the race ;)
Anzia · 5/17/2014
Thanks Cherished :)
Krista Bocko · 5/17/2014
my advice, in addition to what's been said (which is excellent) is to make sure you're training for splits with squared hips. if you can isolate what is tight and spend more time on those areas, that is huge as well. That might seem obvious, but when following a stretch DVD for example, just following the program may mean you're missing that extra time on the areas that really need it, which will impede progress. GL. I don't have splits, but I have found--through injury and frustration and giving up again and again--some bits of knowledge along the way. lol.