Splits & Straddles

Hi all, 

It’s been such a long time since my last post. Mainly due to life and covid-19, I just have been very busy. 

Hello fellow split friends! 

It has been 2 months since my last update with you all and I’m here to tell you I’ve been practicing! 

I increased my stretching to 3-4 times a week and have noticed some slight gains in my progress.

I’ve stopped doing partner stretching (although I would prefer that). 

Forward Splits

My forward splits are almost 100% flat! I have now started using blocks to practice over splits because I’ve read online that this is what will make your splits very flat and easier to slide into.

Middle Splits

I am now spending equal amount of time on my middle splits as I am with my forward splits. I do 3 rounds of stretching (3-5 mins each time). By my third round of stretching, my middle splits are 80% flat. There is still some gap and I’ve started using blocks in frog pose to make my middle splits flat. I think it’s working but won’t know for another couple weeks. 

Straddles

Before this year, I’ve spent little time on stretching my straddle / pancake stretch. Now I spending about 10 mins on this position. I learned the hard way that you can have middle splits but not your straddle stretch! They are completely different muscle groups. I wish I had know that sooner. This move feels the most uncomfortable to me and it’s very painful. I can’t lay on the ground yet for more than 10 seconds after doing a serious long warm up!

I’m very excited for this new year. I’ve been away from the blog for a bit and wanted to give an update on what I’ve been doing.

November and December 2019: I stretched 2 times a week, 1 time with partner stretching.

I’ve noticed it is taking me less time to get in my forward splits but there is still a small gap. 

For my middle splits, it seems to have not changed..which means I need to spend more time on this area.

In January I got the flu for the 2nd week and have been pretty sick but I’ve stretched every week. 

February - I will increase my stretching routine to 3 times a week to see faster results.

Hello everyone,

Ok, sorry it’s been a while since I posted but you will be glad to know I’ve been stretching every week. 

I recently started doing partner stretches for the past three weeks and this has helped TREMENDOUSLY. Basically, every stretch I do, my partner applies pressure on me. Getting pressure helps me go into a deeper stretch. 

I haven’t touched the ground yet with my middle splits yet but I see there is slow but good progress. 

Forward splits:

PNF stretches, hip flexor stretches

Middle splits:

Frog stretches, middle split wall stretches.

Note:

In this 30 day challenge, I’m focusing on getting my forward splits completely flat and hopefully start working on my over splits before the end of 30 days.

Today I did:

PNF Hamstring stretching. I felt very tight in my calfs and hamstrings.

PNF Hip flexor stretches.  

Ok, I took a break from stretching everyday the past month. I was so busy that I lost track of my stretching routine.

Today I checked to see if I had my splits still and I lost some of my flexibility - I’m about 2 inches away from the ground. I think it’ll take me a month to get back to where I was! It’s a bit frustrating but lesson learned!!!! I gotta keep my eye on the prize. 

Splits is something that you need to keep doing in order to keep them. If you don’t remind your body that you need to be flexible, it’ll forget. 

Here is a pic from today’s stretching.

Today I did about 45mins of stretching hamstrings, quads and hip flexors.

I also worked on my middle splits but that was more challenging and didn’t feel like trying hard:

Frog

Middle split kicks

Pancake 

Side slider splits

Flat body straddles (although not completely flat, elbows touching ground)...

Practiced falling into middle splits 

Butterfly

I did my usual stretching for hamstrings and hipflexors: 45minutes. 

Attached are some similar exercises I do, until I get a chance to post my own:

Hamstring stretches: Below is a link to something very similar I do for hamstring stretches. I’ll post a video of my own soon but for now, these are some good tips for PNF stretching:

Hipflexor stretches: 

Again this is not exactly what I follow but very close:

This morning I woke up feeling a little sore but not too bad so I did some light stretching. 

Hip flexors

Hamstrings 

Pankcake folds 

Frog pose

Quad stretches - One new move I have added because this is needed to get my needle pose 

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So, congrats to me! I got my forward splits in 39 days. 

My next goal is to be able to do my forward splits faster, with less warm up time. I’ll keep working on stretching everyday, with 1 day light stretch, next day intense stretch, next day light stretch...etc. Once I get faster into my splits, I’ll work on my overs splits. 

Now I’ll be spending more time on my middle splits. My middle splits don’t feel comfortable yet, but I’ll be working on that. 

Reflection:

From Dec 1, 2018 to Jan 8, 2019 Here is the progress:

JAN 8, 2019:

DEC 16 & 12:

Dec 1

Today I wasn’t as flexible as last time because I didn’t stretch in a couple days. 

Today I stretched:

Hamstrings, Hip flexors, and did some back bending stretches.

Frog stretch

Today I touched the floor for the first time! I’m so close to my splits.

Oh my goodness. 2019 is HERE.

Today I did 10 minutes of stretching because I am still sore from my hardcore stretch on Sunday. I’ve that I do actually need to take a day break after a 1-2 hour tense stretching. 

• Frog stretch