Such a good routine!! Do you have any tips for the middle split? It hurts my knees really badly and I haven't figured out how I can improve my middle splits because of that :(
Thank you for your comment! If your knees hurt while working on middle splits, it’s important to address the issue carefully to avoid injury. Here are some tips to help: 1. Adjust Your Position • Engage the Right Muscles: Make sure you’re using your inner thighs and hips to stretch, not putting excessive pressure on your knees. • Use Support: Place pillows or yoga blocks under your knees to reduce strain as you work on flexibility. 2. Focus on Hip Openers Improving your hip flexibility will take pressure off your knees during middle splits: • Frog Stretch: Lie on your stomach with your knees bent at 90 degrees and your feet pointing outward. Gradually push your hips back. • Butterfly Stretch: Sit with the soles of your feet together and gently press your knees toward the ground. 3. Modify Your Approach to Splits • Side-Lying Stretch: Lie on your side and extend your top leg upward toward your head. This isolates the stretch without involving your knees. • Wall-Assisted Stretch: Lie on your back near a wall, open your legs in a “V” shape, and let gravity help you stretch gently. 4. Build Strength Around Your Knees • Strengthening your quadriceps and hamstrings can stabilize your knees and reduce discomfort. Simple exercises like leg lifts, squats, and bridges can help. 5. Warm Up First • Always warm up your muscles with light cardio or dynamic stretches before attempting middle splits to prevent stiffness and reduce knee strain. If the pain persists, consider consulting a physical therapist to ensure there’s no underlying issue. Slow and steady progress is key-your splits will improve with consistent practice!
That's what i was looking for!!! thank you🤩
@@Miaelysia You’re welcome! I’m so glad it was helpful. Keep up the great work with your training!
Such a good routine!!
Do you have any tips for the middle split? It hurts my knees really badly and I haven't figured out how I can improve my middle splits because of that :(
Thank you for your comment! If your knees hurt while working on middle splits, it’s important to address the issue carefully to avoid injury. Here are some tips to help:
1. Adjust Your Position
• Engage the Right Muscles: Make sure you’re using your inner thighs and hips to stretch, not putting excessive pressure on your knees.
• Use Support: Place pillows or yoga blocks under your knees to reduce strain as you work on flexibility.
2. Focus on Hip Openers
Improving your hip flexibility will take pressure off your knees during middle splits:
• Frog Stretch: Lie on your stomach with your knees bent at 90 degrees and your feet pointing outward. Gradually push your hips back.
• Butterfly Stretch: Sit with the soles of your feet together and gently press your knees toward the ground.
3. Modify Your Approach to Splits
• Side-Lying Stretch: Lie on your side and extend your top leg upward toward your head. This isolates the stretch without involving your knees.
• Wall-Assisted Stretch: Lie on your back near a wall, open your legs in a “V” shape, and let gravity help you stretch gently.
4. Build Strength Around Your Knees
• Strengthening your quadriceps and hamstrings can stabilize your knees and reduce discomfort. Simple exercises like leg lifts, squats, and bridges can help.
5. Warm Up First
• Always warm up your muscles with light cardio or dynamic stretches before attempting middle splits to prevent stiffness and reduce knee strain.
If the pain persists, consider consulting a physical therapist to ensure there’s no underlying issue. Slow and steady progress is key-your splits will improve with consistent practice!
@@styleskating35 Thank you so much for your answer! I'll definitely keep everything in mind 💞