How I Learned The Full Splits in 30 Days

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  • Опубліковано 22 гру 2024

КОМЕНТАРІ • 8 тис.

  • @HenryHaoVo
    @HenryHaoVo  3 роки тому +6814

    Thank you all for the kind words and actual constructive criticisms! I've received a lot of FAQs in the comments (future videos, flexibility, appearance, etc.) so I thought I'd pin a detailed comment to address them all together! I'll also be attaching my stretching routine from the video in words, at the end of this comment. Hope this helps to clear up a few things! :)
    Subscribe for more content! And follow me on my social medias to keep up with me in the future!
    Subscribe: ua-cam.com/users/henryhaovo
    Instagram: instagram.com/henryhaovo/
    Twitter: twitter.com/henryhaovo
    ❓❓❓FUTURE VIDEOS ❓❓❓
    1: We need to see more videos! Start posting more videos! When's the next video?
    A: I'm so happy to see such widespread interest in more videos from me! I've been waiting on some equipment and items for videos to arrive (delayed in the mail 😑) but as soon as those things come in, I'll be right back to recording! Not to mention, it's been raining almost every day where I live... 🙄😪 In the meantime, I've been spending my time learning more about editing, cameras, etc. I hope to start posting more videos by the end of June...? I'm still really new to UA-cam and video production so I know it's going to be rough in the beginning, but I'm excited to start growing as a content creator, and I hope you join me for the journey! 😁❤️
    2: You should learn to backflip! You should learn the handstand! You should learn-...
    A: I have a HUGE list of skills I want to learn in the future! I can't wait to share my experiences with them on the channel. If you have a skill that you're interested in seeing me learn, leave me a comment and I'll try my best to learn it someday!
    ❓❓❓FLEXIBLITY/STRETCHING❓❓❓
    3: Can you post a video of your stretching routine?
    A: Unfortunately, I don't think I'll be posting a separate video just for my stretching routine. I hope to focus this channel on learning all kinds of interesting and unique skills, not flexibility and stretching videos. There are a ton of greats channels focussing around that topic already. But like I said, my PERSONAL routine will be at the end of this comment in as much detail as possible!
    4: Did stretching make you taller?
    A: Nope! I can see the logic behind this question, but for me personally, achieving the middle splits did not stretch the overall structural length of my legs. Still just a short guy! 🤪
    5: Does age matter for stretching?
    A: I believe yes and no. Generally, becoming flexible and mobile is much easier at a younger age. But that doesn't mean that you can't become flexible at an older age! It just might take more time than it would take someone in their youth, to achieve a certain amount of stretch. I'm not a medical professional of any kind, but this makes the most sense to me!
    6: Were you flexible as a child?
    A: Not really. I wasn't as stiff as a board, but I certainly wasn't at all capable of doing the splits.
    7: Your starting position is already pretty deep!
    A: I personally didn't think my split was deep to begin with, but I do realize that everyone is starting from a different beginning. I never tried to do the splits before this challenge, but I have been pretty athletic my whole life, so I guess my body already had a natural tolerance for a bit of stretch...? Outside of this, I do exercise regularly and do a quick full body stretch after every workout (but I've never actually focussed on any kind of split training)!
    8: Can I get my splits in a month too?
    A: Like I said in the video, everyone's bodies are different! You shouldn't focus on the timeframe, just the end goal of achieving your splits. I was able to achieve my splits in 30 days of stretching, but you shouldn't compare YOUR body to MY body. Even if it takes you a full year of stretching, you should be proud of your own body for being able to reach your goals in the end. :)
    9: What happens to your testicles when you're in the split?
    A: Contrary to popular belief, the testicles aren't actually really involved or affected in the process. They just rest in the front of your crotch as they do regularly. The part of my body that actually makes contact with the ground, is the area between my crotch and my bum. Hope that clears things up 😂
    10: Can you learn to nut punch like Johnny Cage?
    A: As hilarious as that would be, I don't think that "skill" merits its own video on my channel 😂
    11: My knees/hips/thighs are hurting when I stretch. What do I do?
    A: I'm not a medical professional of any kind. The only kind of discomfort I experienced during the stretch was from my hamstrings and hip flexors actually stretching, and the first few days of soreness that passed on its own. Again, this video only documents MY PERSONAL experience and routine. I'm happy if it can help, but I'm not saying this is the #1 go-to stretching routine for everyone. If you are in actual pain, I would recommend speaking with your doctor!
    ❓❓❓PERSONAL & APPEARANCE ❓❓❓
    12: You have a lot of acne. Yucky! Ew! Gross!
    A: I'm not offended or phased by people commenting on my acne, but I feel unprompted comments on others' physical appearances is all around unnecessary... These kinds of words can really hurt someone's confidence and make them feel self-conscious. Telling someone they have a lot of acne will almost always be taken in a negative way, even when it's "not meant as an insult." It just isn't helping anyone... There's a saying that I really like and I'd like to share it here: "If someone can't fix something about their appearance within a few seconds, then you shouldn't say anything about it."
    For my personal acne, I've been on acne medication cycles twice before, and the results were great and long lasting! But the side-effects of the medication were pretty painful/irritating to me. Additionally, those treatments can be expensive, and can become more dangerous after multiple cycles.
    Most of my acne is just genetic. I eat a balanced diet, drink a much higher than average amount of water, sleep an adequate amount, exercise regularly, and keep a proper skincare routine. Despite all fo this, my acne tends to flare up from time to time, and I'm okay with it. Additionally, most of the marks on my face are actually just post-inflammatory hyperpigmentation ("acne scars"), as opposed to actual acne bumps. While there are available treatments to fade scarring more quickly, they can be quite expensive like I said. I am okay with my own appearance, and my scars will fade with time and standard skincare products. 🙂❤️
    13: Dude, you look exactly like Tenz. Dude, you look exactly like Jay from ENHYPEN.
    A: I think it's just the long hair, round glasses, and the fact that I'm Asian 😂👌
    ❓❓❓MY STRETCHING ROUTINE❓❓❓
    Below is the stretching routine that allowed ME to achieve my full middle splits. Like I've said before, I'm not a medical professional, nor am I a flexibility expert. I am just an average guy who spent some time researching to put together a stretching routine to achieve the splits. You are free to use my routine a guideline to shape your own routine, or you can follow it exactly. Either is fine! Instead of listing the amount of sets per exercise I did, I will just be listing everything I did in order. If you go down the list, that will be exactly the amount of sets I did in total.
    (Warmup ~ 2-3 MIN)
    12-15 - Front-to-back leg swings (L)
    12-15 - Front-to-back leg swings (R)
    12-15 - Front-to-back leg swings (L)
    12-15 - Front-to-back leg swings (R)
    12-15 - Side-to-side leg swings (L)
    12-15 - Side-to-side leg swings (R)
    12-15 - Side-to-side leg swings (L)
    12-15 - Side-to-side leg swings (R)
    (Pre-split stretches ~ 10 MIN)
    1 MIN - Horse stance/squat
    1 MIN - Standing hamstring stretch (L)
    1 MIN - Standing hamstring stretch (R)
    1 MIN - Kneeling hip flexor stretch (L)
    1 MIN - Kneeling hip flexor stretch (R)
    1 MIN - Horse stance/squat
    1 MIN - Standing hamstring stretch (L)
    1 MIN - Standing hamstring stretch (R)
    1 MIN - Kneeling hip flexor stretch (L)
    1 MIN - Kneeling hip flexor stretch (R)
    (Split stretching ~ 20 MIN)
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    I hope this helps! :D

    • @spicyshizz2850
      @spicyshizz2850 3 роки тому +32

      This did help thank u

    • @ExtremeCrafter
      @ExtremeCrafter 3 роки тому +17

      Np brother from another mother

    • @TheBattlefrontLegacyOnYT
      @TheBattlefrontLegacyOnYT 3 роки тому +47

      Did you spend an entire afternoon crafting this statement!?!?!?!

    • @aliarfana6808
      @aliarfana6808 3 роки тому +8

      u know I got a question and I don't know if ur ever gonna answer....do I have to have skinny legs to do mid splits?plz answer it 🙏

    • @Preetha_23
      @Preetha_23 3 роки тому +3

      Woah

  • @belovedaimee7880
    @belovedaimee7880 3 роки тому +10849

    I’m so glad u talked about the moments where your flexibility plateaued for a bit and the little anatomy lesson, I’m so motivated!

  • @user-ov2fc5sd1e
    @user-ov2fc5sd1e 3 роки тому +3529

    3:49 *"don't compare yourself to anyone else"*
    Man, this is like the ultimate life hack for reaching life achievements and generally being happy and content with your life!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +169

      Yup! Comparison is the thief of joy. All that matters is what YOU achieve! :)

    • @xiaoandyoimiyasimp3193
      @xiaoandyoimiyasimp3193 3 роки тому +28

      But it's not that easy when one of your friends is a successful ballerina

    • @laurenwestwood8960
      @laurenwestwood8960 3 роки тому +1

      ua-cam.com/video/zSNU0DLZWqM/v-deo.html
      Splits🔥

    • @Anthony-qg5hj
      @Anthony-qg5hj 3 роки тому +3

      especially if the person is Asian

    • @TheOctabreaker
      @TheOctabreaker 3 роки тому +1

      That is legitimately THE best advice for so many things in life!

  • @manojperumarath8217
    @manojperumarath8217 3 роки тому +10878

    For all those who are trying this never skip warm up, I had skipped it and gone directly to split which caused damage in my ligaments and took almost six months to recover completely. Be safe ❤️

  • @JustAgnes5
    @JustAgnes5 Рік тому +667

    As a dancer and dance teacher I have isues with this video. Someone in the comments mentioned the lack of external rotation. This is much more complex then that. Partially true though. The problem is straining your knees if you just streach like this and don't know how to properly use your muscles while also keeping your torso all the way up, which is also putting much more strees on your knees and lower back. I would just lean forward for better supprot and more controll. What I see in the video are some moments where you have some worriesome side knee extentions: your knees go deeper to the floor, but hips stay as they were. This leads to a lot of knee pain in the future. I would advice to start from the straddle (also if trained properly usually easier to achive) and then progress into middle splits. But also be careful of too much external rotation in your hips, meaning for example if you get in your middle splits, get your torso to the floor and then try to rotate out, that is too much. The differnce is not really where your knees are facing, but what is the possition of your hip bones. In both middle splits and straddle there is the same rotation going on, you just achive it by either pushing you hips back or rotating your legs out. Anatomically this is the same movement leading to "unlocking" your hips. In the video you are doing doing it both ways.
    Bigger issue though is the exercises prior to splits. The warm up is waaaay too short. You can't just swing your legs a couple times and get into it. Not if you are a bigginer with no real spot experience. Even then, high risk of injury. The stretches you do prior don't really do much for your middle splits. Even the rolling dosn't go to inner thighs and glutes. There are no hip mobility exercises essential for middle splits. You stretch the muscles that don't really play significant role in the middle splits. So the results come mostly form sitting in your splits 10 min. a day. That being said, although results are great, without natural predisposition and with no experience, this can end really badly for someone.
    Don't do it at home, not like this, not if you are a begginer, just go see a professional to work on this. Also, please strenghten with your stretching. It will help preventing injuries.

    • @aam2457
      @aam2457 Рік тому +192

      Appreciated reply, but not all of us are rich enough or bourgeoisie enough to afford a dance tutor

    • @anotherwitcherfan
      @anotherwitcherfan 11 місяців тому

      @@aam2457 might as well be just a free tip from employees at your local gym. I think they'd be fine to give a pro tip for free if you tell them you're afraid for your health and don't take up much of their time, 5 minutes should be enough to explain the issue and get an answer

    • @bobamd8528
      @bobamd8528 11 місяців тому +98

      ​@@aam2457How about medical bills?
      Don't injure yourself. You aren't aware how it feels to be injured when you are healthy. Take good care of your only body.

    • @gerbertela
      @gerbertela 11 місяців тому +84

      @@aam2457you can go on a jog, swim, do a HIIT workout, vacuum your house, or dance in your room for 10m and that would be a really good warm up. You don’t need a dance teacher to warm up your body. She’s saying you need to move your body for longer than leg swings - perhaps even break a sweat. You need to feel warm

    • @gabsjr
      @gabsjr 11 місяців тому +15

      @@aam2457there are professionals teaching the right way to do it in YT

  • @surry99
    @surry99 3 роки тому +5784

    His starting position is way better than most people to begin with!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +446

      I guess my body has a bit of flexibility tolerance from regular exercising!

    • @hariniobla422
      @hariniobla422 3 роки тому +29

      My starting position is much lower but I always plateau when I hit 1.5 inches from the ground

    • @noname-codm4590
      @noname-codm4590 3 роки тому +35

      Actually when i was grade 7, i learned how really fast i did a middle split. Of course i embraced the pain and i did what you call, “ballistic exercise” if i remember it correctly. Basically you just push your body down into a split as much as you can then go up a little then bounce down again.
      And i can relate with the swinging of your legs as a warmup i think i did watch a video that says do that so i did do it, then i can now go into full 180 middle split.
      But sadly i realized that that was just the beginning.... you have to stretch daily to maintain it, when academic freeeze and online classes came in i can’t even split and i just end up making a “V” shape😭😭

    • @PLK123
      @PLK123 3 роки тому +2

      Damnn you got an nsx

    • @surry99
      @surry99 3 роки тому +5

      @@PLK123 yes I do , that’s her in the profile picture. I can send you a larger one if you like. Just provide an email

  • @maggiepegg1497
    @maggiepegg1497 3 роки тому +3692

    A way my gymnastics coach had us get used to our middle split was to sit in a V position and raise our legs into the air and then do small circles. This helped us get used to rotating our hips so we could go down further and it also helped us gain more strength as well!

    • @laul6500
      @laul6500 3 роки тому +62

      omg i hated doing those when i did gymnastics

    • @extrm161
      @extrm161 3 роки тому +1

      ua-cam.com/video/4G6e4TaJxkI/v-deo.html
      Good vibes .

    • @labae8728
      @labae8728 2 роки тому +122

      Wait can u send me a video on how to do it cuz I cant visualize it properly with the way you explained it lol

    • @maggiepegg1497
      @maggiepegg1497 2 роки тому +28

      @@labae8728 for sure! I hope this helps, I linked a youtube video that demonstrates the exercise! ua-cam.com/video/87pb7mV7DkY/v-deo.html

    • @labae8728
      @labae8728 2 роки тому +5

      @@maggiepegg1497Thank you!!

  • @thomasjames5757
    @thomasjames5757 3 роки тому +9027

    "Finally, on day 29, this happend..."
    *balls touch the floor*
    *Screams*

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +741

      😂😂

    • @allin181
      @allin181 3 роки тому +33

      Haha

    • @edwardwongliupepelutivrusk1262
      @edwardwongliupepelutivrusk1262 3 роки тому +169

      Imao, the moment balls touch the floor, I am picturing "The Creation of Adam" right now, and a glimpse of light on the touching point.

    • @becomeresilient
      @becomeresilient 3 роки тому +17

      Thomas james , I misread it Theo james and fell to the floor 😂

    • @shreyanks6617
      @shreyanks6617 3 роки тому +9

      U have ur 1000th like

  • @drake1600
    @drake1600 7 місяців тому +399

    bro made three great videos and dipped. i hope he's doing well these days

    • @NinjaPtatoe
      @NinjaPtatoe 3 місяці тому +14

      Didnt even realize lol, pretty decent covid hobby ig

    • @TheOfficialEDC
      @TheOfficialEDC 3 місяці тому +4

      Quality over quantity baby!

    • @moo8698
      @moo8698 Місяць тому +1

      Pretty sure he ended himself. He was f. up in his mind.

    • @Jimmy-th6bz
      @Jimmy-th6bz Місяць тому

      @@moo8698how do you know

    • @Faramous
      @Faramous 29 днів тому

      @@moo8698I really hope that’s not the case. After reading your comment I went and read his most recent IG post and he talks about mental health and other challenges. I hope that he’s alive and well.

  • @MrAkafful
    @MrAkafful 3 роки тому +2556

    2:08-2:32 You’re the first UA-camr I found that addressed this, I’ve been trying to do the splits and wondered why it felt like my thigh and hip bone collided, and you were the first person to address the science behind it.

    • @extrm161
      @extrm161 3 роки тому +1

      ua-cam.com/video/4G6e4TaJxkI/v-deo.html
      Good vibes .

    • @cinnamon5675
      @cinnamon5675 2 роки тому +2

      gotta remember this

    • @Lulymarte1609
      @Lulymarte1609 2 роки тому +5

      I didn’t get it, so he is basically saying to go forward (with the body?)

    • @akin1989
      @akin1989 Рік тому +1

      Great comment. I managed to do this split using this Pro tip on day 1 after some stretching. Very important

    • @candlewax941
      @candlewax941 Рік тому

      Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?

  • @arpitasahu6144
    @arpitasahu6144 3 роки тому +2886

    For all my fellas doing this everyday.
    Edit: I have been doing this for a month or so.. And i am stick just 2 3 cms above the ground.. How do i go down completely??
    Warmup- 0:30 to 0:50 *2
    12-15 - Front-to-back leg swings (L)
    12-15 - Front-to-back leg swings (R)
    12-15 - Side-to-side leg swings (L)
    12-15 - Side-to-side leg swings (R)
    Pre-split *2
    1 MIN - Horse stance/squat
    1 MIN - Standing hamstring stretch (L)
    1 MIN - Standing hamstring stretch (R)
    1 MIN - Kneeling hip flexor stretch (L)
    1 MIN - Kneeling hip flexor stretch (R)
    Split {20mins}
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest
    1 MIN - Split hold
    1 MIN - Rest

  • @rio0.11
    @rio0.11 3 роки тому +2209

    For everyone trying this out, make sure to turn out your legs as much as possible!! Try to get your knees to face upwards and NOT forwards

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +226

      Good tip!

    • @danielz-v4083
      @danielz-v4083 3 роки тому +86

      You say this due to making it easier or for actual security reasons? As in , less chance of hurting yourself and being the proper form. Thanks!

    • @rio0.11
      @rio0.11 3 роки тому +56

      @@danielz-v4083 yes both, you’re welcome:)

    • @unloyalengene5977
      @unloyalengene5977 3 роки тому +4

      Thanks I didn’t know this

    • @EE.333
      @EE.333 3 роки тому +65

      actually both are valid. That's the difference in part between middle and straddle split.

  • @akioman2706
    @akioman2706 Рік тому +28

    As a student of a taekwondo class, I recommend keeping your toes up to feel more burn and progress slightly faster

  • @Hotarubi-dono
    @Hotarubi-dono 3 роки тому +2886

    Short answer: Consistency + Suffering

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +196

      😂👌

    • @misspapayausa
      @misspapayausa 3 роки тому +5

      Yes.

    • @Hotarubi-dono
      @Hotarubi-dono 3 роки тому +17

      @Real Aiglon Sadly you keep hearing nonsense from people who are unable to understand jokes. He even says not to push yourself beyond your limits and have patience.

    • @GDurango11
      @GDurango11 3 роки тому +2

      @Real Aiglon man, I can do a full pike and going for the pancake and I definitely felt pain while practicing for that.

    • @Demonschrek
      @Demonschrek 3 роки тому +1

      I could never “stretch “ enough how that statement is true!……………………….see what I did there? 😬

  • @Tototechgame
    @Tototechgame 3 роки тому +33109

    Imagine training the splits for 10 years doing martial arts and you still cant to them then a Asian dude comes along and does it in a month

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +14487

      "No matter how good you are at something, there's always asian out there who will do it better." 😂😂 jkjk
      It was still definitely a hard challenge! :)

    • @Cmmmmo
      @Cmmmmo 3 роки тому +1143

      Practice makes perfect, maybe you're doing something 'wrong'?

    • @ZayMeisters
      @ZayMeisters 3 роки тому +2624

      10 years? Bro at that point you gotta be doing something wrong

    • @Tototechgame
      @Tototechgame 3 роки тому +444

      @@ZayMeisters just hardstuck about 10-15cm above the ground for the last 4 years

    • @Cmmmmo
      @Cmmmmo 3 роки тому +137

      @@Tototechgame keep going! I'm sure you're doing great

  • @carjanice
    @carjanice 2 роки тому +807

    You explained the pelvic bone problem so quickly and well, haven't seen this that good in any video of flexibility coaches.

    • @doinkens
      @doinkens Рік тому +10

      MovementByDavid is the best flexibility coach like ever he's on youtube

    • @notdumbrella6399
      @notdumbrella6399 Рік тому +2

      @@doinkens that man is epic

    • @zuzu6864
      @zuzu6864 9 місяців тому +1

      That made me realise what I was missing when I tried to do the middle split. I was about a good 20 cm off the floor and couldn't go any lower if I tried. Didn't even occur to me to bring your pelvis forwards. I haven't stretched for over two years now, but this is inspiring me. Splits are a good party trick

  • @Spiriax
    @Spiriax Рік тому +48

    Never having been flexible in my life, I decided to start stretching with this video as my first inspiration. I'm now more than a year in and I'm finally seeing progress, but I would like to share the things I've learned:
    Don't forget warmup. I understand if you just want to stretch, but jump on the same place a couple minutes without working up too much of a sweat works for me.
    Also as illustrated in this video, make sure to stretch closeby muscles and antagonistic muscles. Not only will it make it easier for the muscles you're aiming for, but if you do some unintended movement during heavy stretching you're much less likely to hurt yourself if closeby muscles are properly warmed up.
    Do not keep stretching for many minutes on end, which is what I did starting out. I would just try to push for minutes. Instead, go down as far as you can, hold it for 20-30 seconds at your limit, and go back up. Repeat 3 or 4 times depending on how much you think your legs can take. Every time you go down you will see you can get further, and this is why it is very easy to feel like you're not gaining progress because the first time you try to go down and stretch you won't get nearly as far as after doing it three times in.
    Crucial-- DO NOT STRETCH TOO OFTEN! This is another thing that I did starting out, I thought I didn't get any progress so I would stretch 3 or 4 times a day. This is very bad because your muscles need proper time to rest after stretching. My sweet spot seems to be two times per day, with 12 hours in-between each stretching session, but doing it only once a day is very good as well.
    I've come to realize how similar this is to weight lifting how every time you go down and try to stretch can be seen as a 'set' (my previous tip), and that the muscles need proper resting time.
    Good luck to you and thanks again Henry!

    • @jumpinjohnnyruss
      @jumpinjohnnyruss Рік тому

      A whole year? I need to learn the splits like 33 years ago after I first saw Bloodsport.

    • @Spiriax
      @Spiriax Рік тому

      @@jumpinjohnnyruss Yes, a year. This includes starting anew after doing it wrong a few times in the ways I stated in my comment, and also injuring myself which took months to heal.
      As I said, I've never been flexible in my life. But you go ahead with your snarky comments instead of being supportive.

    • @candlewax941
      @candlewax941 Рік тому

      Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?

    • @Spiriax
      @Spiriax Рік тому

      @@candlewax941 I stopped stretching so I don't know if I am the right person to ask, but I would hold either a table or a bed as I was stretching.

    • @water-shrimp962
      @water-shrimp962 Рік тому

      ​@Spiriax why did you stop???

  • @dazuru6407
    @dazuru6407 3 роки тому +1728

    As a girl who isn’t that flexible, I appreciate this video! I think I’ll try to get more flexible and learn how to do the full splits myself!

  • @fusionhawk6702
    @fusionhawk6702 3 роки тому +554

    You a literally the first person to tell me about the pelvis thing and that the bone gets stuck and you have to lean your body forward thanks that was alot of help

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +74

      No problem! I feel like a lot of people don't realize that issue, so I just wanted to share the knowledge :)

    • @fusionhawk6702
      @fusionhawk6702 3 роки тому +9

      Wow this is the first time a youtuber replied thanks

    • @Elif.-7
      @Elif.-7 3 роки тому +7

      @@HenryHaoVo But i see so many people who don’t go forward when doing the splits. How it’s possible then?

    • @CharlotteKos
      @CharlotteKos 3 роки тому +26

      @@Elif.-7 not everybody has the same bone structure

  • @bilingualpolyglot2478
    @bilingualpolyglot2478 3 роки тому +589

    I came here to thank you for the explanation about how pelvic position affects our struggle to split. I was trying to make a split for quite long period of time. You are the first person who showed how to open the hips in a right way without getting injured. Thank you

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +47

      I'm glad it could help! But I can't take credit for that, that was a tip that I found in a video by matthewismith. Just thought I would pass on the knowledge :)

    • @bilingualpolyglot2478
      @bilingualpolyglot2478 3 роки тому +16

      @@HenryHaoVo Thank you anyway. I have been doing different exercises for a split (e.g. frog) but noone explained that the hip bone will not be able to open unless peivis is tilted in that way.
      And thank you for the link too

    • @love_and_peace3
      @love_and_peace3 3 роки тому

      @@bilingualpolyglot2478 have you been able to learn the splits now

    • @bilingualpolyglot2478
      @bilingualpolyglot2478 3 роки тому

      @@love_and_peace3 Nope😅 as soon as I haven't practiced it every day... And I should admit I am not that flexible. Even as a child I wasn't. But each time I practice it is getting better because right pelvic position reduces pain in joints. So maybe not in a month, but in a 3 or 6 months it may happen🤣

  • @Maeve_Puffs
    @Maeve_Puffs 2 місяці тому +2

    That scream on day 29 had me crying in tears. Congratulations!! I will start this journey really soon! Thanks for showing us!

  • @louisebacklund4485
    @louisebacklund4485 2 роки тому +1036

    My left hamstring hurts just from watching this, and it's been about thirteen years since I pulled that muscle after being obsessed with stretching in order to do the front splits, but I did not warm up enough. STAY SAFE everyone and DON'T FORGET to warm up before you stretch!! Even better is also to work out the muscles in combination with stretching (and as others have mentioned, make sure you have the correct technique when stretching).
    When I pulled my hamstring, it was HORRIBLE. I could really feel the muscle fibres coming apart, I screamed in pain and I had to be carried to the school nurse (it happened during P.E.) and walk on crutches for a few days. It took many years for the pain to stop saying hello, and even now I'm reminded 😅
    It's NOT worth it trying to go fast, listen to your body and listen to your limits - if you can't do the splits, you're still awesome.

    • @favourodetola8432
      @favourodetola8432 2 роки тому +11

      Thank you for sharing cause I was about to go overboard too one of my friend’s was able to achieve her split in 3 days and I’ve been on it for more than a month now 😭

    • @louisebacklund4485
      @louisebacklund4485 2 роки тому +7

      @@favourodetola8432 it makes me happy to hear you’re being careful, all our bodies are different and if you continue SAFELY you’ll get there in time ❤️

    • @EmilyK1101
      @EmilyK1101 2 роки тому +6

      same thing happened to me! tore my hamstring doing the splits after not warming up and i swear i heard my muscle ripping. it sounded like pulling a bendy straw 😭

    • @robertfox4114
      @robertfox4114 2 роки тому +6

      Gosh,if your hamstrings haven't fully recovered yet,you better strengthen them. Train nordic curls-the best hamstring calisthenics exercise.

    • @louisebacklund4485
      @louisebacklund4485 2 роки тому +2

      @@robertfox4114 nowadays I’m fully healed, but it did take many years! Wow, never heard of Nordic curls, looked it up and it seems intense! Unfortunately I have arthritis and I could never do that, but it definitely seems like an effective move for someone who is able-bodied, perhaps well fitting for those wanting to stretch into splits :)

  • @MapleTree03
    @MapleTree03 2 роки тому +1433

    Hey Henry, I want to say thank you. After 20 working days I finally achieved the middle splits-a huge goal of mine. This was a great challenge for me since I was struggling with shoulder problems and needed something to work on. Thank you for combing all this information In a short and direct video.

    • @nadiadansani2139
      @nadiadansani2139 2 роки тому +3

      love this for you! any tips would be appreciated! started last week

    • @jiabewon
      @jiabewon 2 роки тому +4

      @@rmc3728 sir what did this comment have to do with god?

    • @Dragon-Slay3r
      @Dragon-Slay3r 2 роки тому +1

      Yeah went through the goalies legs

    • @kamacazi8
      @kamacazi8 Рік тому

      @@jiabewon Depends, for some, everything. Why are comments negative sometimes? it happens.

    • @candlewax941
      @candlewax941 Рік тому

      Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?

  • @chaoticdays
    @chaoticdays 3 роки тому +942

    This really works. I also got my middle splits in 30 "working days". I would take 2 days off after each training day so 30 working days means it took me 3 months. The most effective exercises for middle splits (after a dynamic warm up) are Cossack squats, lotus pose, and dynamic frog pose. I'm 40 years old and I feel proud to have achieved middle splits. Until I watched your video, I believed that achieving middle splits is almost impossible after your teenage years. But now I know it's possible because I've achieved it 😌.

    • @waterdrop154
      @waterdrop154 3 роки тому +17

      Have you ever made Jesus your Lord and savior? Jesus offers you His Righteousness as a gift He will wash you completely Clean from ALL your sins and wants you to Come to him it says, “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord."
      Meaning the punishment for our sins is Hell Because we are not obedient to God. But Jesus was completely obedient to God He went to the cross to die for us and now we do not trust in our obedience but His it says, “Yet now he has reconciled you to himself through the death of Christ in his physical body. As a result, he has brought you into his own presence, and you are holy and blameless as you stand before him without a single fault.” Gods wrath and Judgment went on Jesus Because He was carrying our sins so God treated Him like the worst sinner now God will Justly treat you like you have never sinned after you believe upon Him so when the blood of Jesus is over you God cannot treat you like a sinner! He never wants to but now He can Justly treat you like you never sinned Jesus was our sacrifice for our sins!
      Tell God you admit your a sinner and ask Him to wash you with His blood and receive His Gift of righteousness. Come out of darkness and into light!
      it’s your part to receive Jesus to believe upon Him. It says,
      “Jesus answered and said unto them, This is the work of God, that ye believe on him whom he hath sent.”
      Don’t think it’s not wrong to sin
      -because He loves us.

    • @chaoticdays
      @chaoticdays 3 роки тому +166

      @@waterdrop154 Can Jesus do the middle splits?

    • @edimulo3903
      @edimulo3903 3 роки тому +39

      @@chaoticdays I'm dead 😂😂

    • @Biomeducated
      @Biomeducated 3 роки тому +7

      @@chaoticdays Hahahahahaha!

    • @yelloe
      @yelloe 3 роки тому +7

      Also just to give advice, you have achieved it but keep warming up and doing the splits daily or 3x a weekly to maintain it. Muscle memory is real and good but if you dont stretch for a long period of time anymore, you will lose that flexibility and start again.
      I had an injury and didnt stretch for weeks and my flexibility went down. It felt like starting over but not as much work as when I first started

  • @beautyj7948
    @beautyj7948 Рік тому +3

    I appreciate that you mention about pushing the butt back and move our hips forward . That is a great help to avoid injury and to do the split better.

  • @MaxsMonthlyChallenge
    @MaxsMonthlyChallenge 3 роки тому +6084

    Love 30 day learning challenges. Thanks for sharing. 💪🏻

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +109

      Thanks Max! It’s a lot of fun 😁

    • @AnnaMarie-ym5tw
      @AnnaMarie-ym5tw 3 роки тому +13

      @@HenryHaoVo I’m a physical therapy student in my 3rd year & watching your vid w the knowledge you’ve gained i am so proud of you!!!!!
      PNF and tilting of pelvis wow *you picked the right strings*
      Keep going brother Learning about basic anatomy can be soo helpful to carry out ADL

    • @laurenwestwood8960
      @laurenwestwood8960 3 роки тому +2

      ua-cam.com/video/zSNU0DLZWqM/v-deo.html
      Splits🔥

    • @petaboi2562
      @petaboi2562 3 роки тому +1

      @@HenryHaoVo If you see please reply, is it still painful to do it after completing mastering it.

    • @waterdrop154
      @waterdrop154 3 роки тому

      @@petaboi2562 Have you ever made Jesus your Lord and savior? Jesus offers you His Righteousness as a gift He will wash you completely Clean from ALL your sins and wants you to Come to him it says, “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord."
      Meaning the punishment for our sins is Hell Because we are not obedient to God. But Jesus was completely obedient to God He went to the cross to die for us and now we do not trust in our obedience but His it says, “Yet now he has reconciled you to himself through the death of Christ in his physical body. As a result, he has brought you into his own presence, and you are holy and blameless as you stand before him without a single fault.” Gods wrath and Judgment went on Jesus Because He was carrying our sins so God treated Him like the worst sinner now God will Justly treat you like you have never sinned after you believe upon Him so when the blood of Jesus is over you God cannot treat you like a sinner! He never wants to but now He can Justly treat you like you never sinned Jesus was our sacrifice for our sins!
      Tell God you admit your a sinner and ask Him to wash you with His blood and receive His Gift of righteousness. Come out of darkness and into light!
      it’s your part to receive Jesus to believe upon Him. It says,
      “Jesus answered and said unto them, This is the work of God, that ye believe on him whom he hath sent.”
      Don’t think it’s not wrong to sin
      -because He loves us.

  • @Peinaj
    @Peinaj 3 роки тому +206

    This was the best stretching video I've seen: thorough but succinct, live footage plus corresponding anatomy lesson. This was perfect!

    • @extrm161
      @extrm161 3 роки тому

      ua-cam.com/video/4G6e4TaJxkI/v-deo.html
      Good vibes .

  • @sfcfrankjr
    @sfcfrankjr 3 роки тому +290

    Thanks for your advices. I'm going to try.
    I am 73 years old and I am a black belt, 2nd. Dan of Taekwondo. I retired for 30 years for work and study reasons and at the same time served in the United States Army Reserve. Also in the same period I had two accidents in my right leg, first the Achilles tendon broke and several years later, in a fall I had multiple ankle fractures and at the same time the fermus broke in two. In both accidents I had periods of two years with a cast, it was traumatic and currently for stretching I do it carefully because the bones at my age have to be carried little by little. But I find your experience very successful for me because I consider it low impact and I think I will give it a try, thanks again. I am Frank Romero from the island of Puerto Rico, a territory of the United States between the Caribbean Sea and the Atlantic Ocean.

    • @blanco7179
      @blanco7179 3 роки тому +7

      I trust on you !

    • @exalinks9987
      @exalinks9987 3 роки тому +25

      Please Sir. You need to comeback and tell us your progress!

    • @Sorrow-d4o
      @Sorrow-d4o 3 роки тому +6

      How's it going, do you mind giving an update??

    • @nirvana0136
      @nirvana0136 2 роки тому +3

      I'm 14 years old, black belt, second..too👁️👄👁️wow

    • @TheXuism
      @TheXuism 2 роки тому +1

      that's impressive and inspiring!

  • @skyelai_
    @skyelai_ 7 місяців тому +1

    Can’t believe I only discovered this 3 years late after searching endlessly and watching so many unrelatable stretching videos from yogis. This video and experience is so real, just wanna express that and give credit to videos like this, thank you!!

  • @AYANKHAN-dg7gz
    @AYANKHAN-dg7gz 3 роки тому +131

    Warm up
    1. Front to back and side to side leg swings.
    2. Horse stance for 2 minutes.
    3. Stretch both hamstrings for 2 minutes (each).
    4. Stretch hip flexor for 2 minutes (each).
    5. Rolled up thigh for 1 to 2 minutes.
    Start stretching for 10 minutes everyday.
    1 minute stretch and 1 minute rest.
    And watch the full video for more info.

  • @Triception
    @Triception 2 роки тому +1232

    FYI, Henry started from a pretty advanced flexibility stage for the average person. His starting depth is not normal, but the consistency and some of the science here is great to see.

    • @helvete_ingres4717
      @helvete_ingres4717 Рік тому +119

      strength too - he warms up by holding a horse stance for 2 minutes, that's way beyond where the average person is at

    • @m.g.3913
      @m.g.3913 Рік тому +58

      ​@@helvete_ingres4717 Holy shit, you're not lying.
      I consider myself pretty fit for a 41 year old and I just tried that for the first time.
      After 30 seconds my legs started shaking and I could get to 1 minute total.

    • @familydenhaag9860
      @familydenhaag9860 Рік тому +16

      ​@@m.g.3913 45 y.o. Asian, tried 1 min for the first time after 8 years no sport. Succeeded 1 min

    • @domdomak2974
      @domdomak2974 Рік тому +2

      Mmmm, I'm not fit but I could do the warm up, not easily but doable, will see if I can do the split in 30 days, first time I did any stretching except after a run lol

    • @Darbyyyyyyyy
      @Darbyyyyyyyy Рік тому +2

      @@domdomak2974 what’s your progress so far?

  • @Jay_Rule
    @Jay_Rule Місяць тому +1

    I'm so happy for you. It's truly awesome and rewarding to finally achieve the goal you strive to achieve. Personally, I want to increase my flexibility and do the splits in order to kick higher like I used to for martial arts purpose. Thanks for this video.

  • @Garro0
    @Garro0 3 роки тому +2077

    Man this shit is giving me anxiety, just imagine your hands slipping off while doing it 💀

    • @yynwi
      @yynwi 3 роки тому +340

      Your body will most likely respond by automatically bending your knees- so you won't tear anything.

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +211

      I'm glad I didn't slip 😅

    • @respectdog2176
      @respectdog2176 3 роки тому +20

      @@yynwi yea

    • @CountFagula827
      @CountFagula827 3 роки тому +50

      dont worry, your body is reslly smart and by reflex you will bend your knees

    • @dream_y1000
      @dream_y1000 3 роки тому

      AH

  • @zzy4068
    @zzy4068 3 роки тому +262

    4:52 no no thats not a “dangerous” form of the side split, its simply an open front side split. In ballet and overall dancing they do this kind of split, because it is easier to “fall” into it, because if you fall into a side split where your foot faces downwards (true front split) you will pop your knee, so don’t worry

    • @jankos-armwrestling
      @jankos-armwrestling 3 роки тому

      I need more info

    • @kwesibruno
      @kwesibruno 3 роки тому +7

      @@jankos-armwrestling It's just a little more complicated cuz you're like splitting in two planes at the same time (front and side) so it stretches different muscle groups that operate in those planes together, plus puts a torque and joint pressure on your rear (flat-foot leg) hip. Be careful not to go too fast (progress slowly over time) with it too so you don't ruin your rear foot's arch with a tear or something. This was the first split I used to do when I was a kid though, so feels more natural than the others to me (once make sure to sit up straight with good posture like the video creator suggests). It IS easier to start here for the sake of balance I think since you kinda have your feet making a tripod...thing. The other, more single-plane splits, came later for me (they're more beautiful though and make you feel like a badass). I blame my childhood on Jean-Claude Van Damme, and thus, ballet, lol.

    • @Johnhasa1
      @Johnhasa1 3 роки тому +2

      Good, cause the other one is harder.

    • @Beelzebubby91
      @Beelzebubby91 2 роки тому +1

      @@Johnhasa1 yup, the other version is what they teach in gymnastics and if you try this first you’ll get the splits faster. The dance version isn’t as deep

  • @Blackpink_in-your_area
    @Blackpink_in-your_area Рік тому +131

    As a person who can do the middle splits if you stay in the middle splits for to long than your legs will really hurt so just stay in the middle splits for as long as you can! And if you legs don’t get deeper in your splits than try to put pillows under your legs than each day try to take one pillow off than you might do it! Hope this helps! Also take breaks like two or three days

    • @jovannilla
      @jovannilla Рік тому +3

      I had my sister sit in me lol

  • @DraeaTube
    @DraeaTube Рік тому +1

    Thank you SO MUCH! This has been a goal of mine for so long but until your video I never found a protocol or a detailed enough explanation that made it seem achievable. This is genuinely the best resource I have ever seen. Cannot thank you enough!

  • @Asterdrawzz
    @Asterdrawzz Рік тому +104

    This does give me confidence now. I have been stretching for over 60 days and still haven't gotten my splits but have seen significantly better results, getting closer everyday!

    • @Cmrasteiro
      @Cmrasteiro Рік тому

      Estou alongando a 82 dias e ainda estou 25cm do chão. Comecei com 44cm
      Mas parece que não sai do lugar

  • @JoannePughessenceforabundance
    @JoannePughessenceforabundance 2 роки тому +911

    Your comment about the hips locking at a certain point is a great observation! Thank you for sharing this as I think this is where myself (and a lot of other people) get stuck and can't go any further. Very grateful for what you shared and feeling hopeful again. Be well! 💜

    • @sorabhatt
      @sorabhatt 2 роки тому +3

      Bro I don't understand that hip point..
      What should we do push forward or backward???

    • @FreeSpiritPaulette
      @FreeSpiritPaulette 2 роки тому +4

      @@sorabhatt replying so I’m notified when someone else has the answer

    • @noone-hp4zd
      @noone-hp4zd 2 роки тому

      @@sorabhatt you push ur butt back and ur hips down and forward

    • @africandaughter3110
      @africandaughter3110 Рік тому

      @FreeSpiritPaulette you curve your back into a c shape. So your butt inms going back while your stomach and chest is pressing forward.

    • @matocian_empire8
      @matocian_empire8 Рік тому +15

      @@sorabhatt You push your chest forwards and butt backwards/upwards, then your but faces the air but your chest is facing upwards aswell

  • @romanpreetkaur1306
    @romanpreetkaur1306 2 роки тому +46

    I was a part of the yoga academy of my school until 4th grade. I quit after that, I used to do full splits, and now, here I am 9 years later, becoming a whole ass potato. I was really healthy back then, it helped me a lot with my physical as well as mental health. This pandemic actually made me realise how important physical exercise is for the mind and body to be in peace. I definitely needed this, thank you very much!

    • @_Pauper_
      @_Pauper_ 2 роки тому

      That was really nicely put

  • @bluenomadbruh
    @bluenomadbruh 2 місяці тому +1

    This is awesome. I love seeing progress documented. It shows how much you worked ans how I can do it too.

  • @zibafu
    @zibafu 3 роки тому +5164

    "I was never really that flexible" literately all you naturally flexible gits always say this 😂

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +366

      It's true! 😂😂 I had always wanted to be able to do the splits but I never put in the effort to try until now :)

    • @TheReverb1
      @TheReverb1 3 роки тому +71

      Teaching something that you are natural born is not the way to go; because all others like me that I do not have natural flex never could achieve this. I have a friend that never did anything and has a big belly but he has natural flex so he can split or do whatever with the legs without warming etc.
      -----As you see at 0:40 in the video, when warming up he HAS THE FLEX...

    • @sportsfan3251
      @sportsfan3251 3 роки тому +31

      True but you never know what ur limit is till you reach it, so try anyways 👍

    • @TheReverb1
      @TheReverb1 3 роки тому +2

      @@sportsfan3251 I will try starting in a moment

    • @TheReverb1
      @TheReverb1 3 роки тому

      @Jude B so how to over pass those limitations?

  • @lifetimeskater24
    @lifetimeskater24 Рік тому +16

    I started this a few days ago and it seems to be the only tutorial that is actually working for me! Thanks bro! I've watched so many other people talk about this and it seems they don't fully understand what they are teaching or how to teach it.

  • @firstlast-wg2on
    @firstlast-wg2on 3 роки тому +76

    Something to note about the whole “don’t push too hard”/“discomfort is not pain” concept is that it is much more important than just health and potential injury. Science shows that you gain flexibility faster when the stretch is more comfortable, my advice is to never reach the point where you’re feeling tension beyond the loosening of the muscle rise (the face contorting for example, your face has nothing to do with your hips so why waste energy?) I like to get to the point where the muscle feels like a day-long ache is being massaged away, as opposed to being stretched like taffy.

  • @brendajeannewyche
    @brendajeannewyche 9 місяців тому

    WOW! Congratulations! You must feel amazing to have finally achieved your full splits. It’s something that I’ve always wanted to do, but got discouraged once I reached a certain point & wouldn’t get lower over time. I’m gonna try it your way. Hopefully, I’ll get it this time. Thanks for taking the time to make this video. Very helpful & entertaining .🙌🏽❤️😊

  • @chibi.k.o.3968
    @chibi.k.o.3968 3 роки тому +40

    This actually works, after a week of stretching I gain about 10° wider split, tho I'm not as flexible as he is. I recommend to start with half time than he, I mean 1 minute stretching each leg and 5 minutes for split, once you feel that can do more, then switch to 2 and 10 minutes. Also use a chair for safety before doing splits and do it SLOWLY!

    • @bruhbro1181
      @bruhbro1181 2 роки тому

      how many degrees can u do now?

  • @TheSweetPretty1
    @TheSweetPretty1 Рік тому +425

    My daughter has been working on her middle splits for over a year. I found your video today & guess who finally was able to get all the way down this evening using your routine!!! Thank you so much 😊

    • @stonksguy420
      @stonksguy420 Рік тому +6

      @user-ok1xq5qm9t I think it is worth it to become a kung fu kick master. I want to become that.

    • @sleepy4205
      @sleepy4205 Рік тому

      ​@user-ok1xq5qm9t thats only you lol 😂
      People do it to get higher kicks, improve in martial arts etc

    • @Sunkar-wg5fq
      @Sunkar-wg5fq Рік тому

      ​@user-ok1xq5qm9t10 min everyday isn't that much bro you can do it while watching social media and trust me if you warm up and do it everyday with proper form it won't take 1 year

    • @yara-um6tx
      @yara-um6tx Рік тому

      @user-ok1xq5qm9tI’m a dancer and I’ve been working on it for 2+ years 😅 almost have it fully to the floor. Splits are hard work, it’s not an easy journey neither mentally nor physically

    • @peace_byfaith_platorm
      @peace_byfaith_platorm Рік тому

      ​@user-ok1xq5qm9t The year is going to go by either way.. it's something neat to be able to do.. plus delayed satisfaction is always nice.. why not?

  • @Nadie47
    @Nadie47 3 роки тому +300

    I've literally never tried doing a split, and inspired by your video, did the exercises and attempted it. Successfully did it on the first try. Can't believe I was a natural all along 🤣

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +71

      Dang, you're so lucky! 😂🍀

    • @JisooTurtleRabbitt
      @JisooTurtleRabbitt 3 роки тому +12

      I wanna try but I've got work tomorrow and I don't want to risk it 😂

  • @letemrise
    @letemrise Місяць тому +1

    It's amazing how this video is so short, but it's so informative, like this is all the information that you need to learn how to split. Day 2, and I'm already finding success. Thank you so fucking much!

  • @dren3818
    @dren3818 3 роки тому +75

    Last year, I got my front and middle split, but it took me two months to achieve both splits. It was a painful experience. I like how you were so patient in achieving the split . Btw congrats for getting the middle split.

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +3

      Thank you so much! :D

    • @feryelbenhadi4964
      @feryelbenhadi4964 3 роки тому

      Does the age mater? How old are you if I m allowed to ask

    • @dren3818
      @dren3818 3 роки тому

      Hello, @@feryelbenhadi4964! Age doesn't matter. I think it just depends on the overall condition of your body, and also, I wasn't born flexible just be consistent on those suitable stretches. (Sorry for replying late. Btw, I was 17 when I got my splits)

  • @joannamiller7695
    @joannamiller7695 2 роки тому +91

    THANK YOU!! No one ever told me how to turn my hips, I could never get past the pain and knew if I pushed I’d hurt myself. Having my other splits I know what a good stretch and a bad one feels like and middle was always bad. Tysm :)

  • @kellyyang4302
    @kellyyang4302 3 роки тому +266

    when i was starting out as a dancer, for middle splits i would always do "froggie" first which is just middle splits laying on your stomach with your legs bent at 90 degrees, once the froggie position became comfortable I straightened my legs to full splits. i think that would have been a lot easier than having to hold yourself up while stretching, and you could just lay there slowly stretching your legs while watching youtube or something

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +32

      Ahh, that sounds like a good stretch as well!

    • @crimsonmatter
      @crimsonmatter 3 роки тому

      Yes I do that as well !

    • @monkey.dluffy4063
      @monkey.dluffy4063 3 роки тому +2

      I do that to but it's hurts really much

    • @UsgBifJgpwltA
      @UsgBifJgpwltA 3 роки тому +1

      for me this stretch wouldn't get me to the full middle splits because I need to stretch out the stuff near my knees first.

    • @walwal6449
      @walwal6449 3 роки тому

      Thanks gonna try this 😂

  • @voltss1104
    @voltss1104 4 місяці тому

    3 years ago I was obsessed with the splits, and almost landed them, but lost motivation, somehow I've found my motivation again and I'm going to try doing this for 30 days straight to see what happens. This video is amazing, thank you for it!

  • @creyes4182
    @creyes4182 3 роки тому +939

    I’m a fat dude, kind of wanna do this just to see the shock in friends faces lol

    • @mahaali89
      @mahaali89 3 роки тому +89

      Im rooting for you ✧◝(⁰▿⁰)◜✧

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +166

      That would be a fun party trick!

    • @tara6634
      @tara6634 3 роки тому +20

      Doooo ittt

    • @creyes4182
      @creyes4182 3 роки тому +17

      Lol I’ve been stretching I guess I’m doing this😭

    • @tara6634
      @tara6634 3 роки тому +7

      @@creyes4182 omg now I want to do it as well

  • @aylin5520
    @aylin5520 3 роки тому +8

    I‘m currently learning the front splits and on the right I am sooooo close! It hurts so much pushing yourself deeper and deeper but the moment you finally touch the ground is worth all the struggle. Great work there!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +1

      Thanks! I know exactly what you mean. That satisfying feeling of achieving your goal is the best 💪❤️

    • @selftaughtflippingtwins8501
      @selftaughtflippingtwins8501 3 роки тому

      You can do it. We're twins and we're only 6 years old and we taught ourselves the splits. It really did hurt at first, but we just tried our best. We can do the middle splits and sideways. We know you can do it too :)

    • @Lo-to7zh
      @Lo-to7zh 3 роки тому

      @@selftaughtflippingtwins8501 Amazing! How long did you take to learn the split?

  • @RyanMayerCoaching
    @RyanMayerCoaching 3 роки тому +42

    I’m proud of you. My muscles are so tight - and this has honestly given me hope. Thank YOU, Henry Vo!

  • @chubingqiu
    @chubingqiu Рік тому +1

    i'm surprised to find out that this is your first video on yt, high quality content & super entertaining ! thanks for the tips

  • @theeanti-socialmukbang9519
    @theeanti-socialmukbang9519 2 роки тому +121

    Thank you for being so honest and transparent, I’ve always wanted to learn how to do the splits. A lot of people say you have to be a gymnast for 12 years in order to even be that flexible. So I greatly appreciate you mentioning the plateau and that you haven’t been working out at all for a year. It makes it realistic for us your viewers to achieve.You did it🥳Congratulations

    • @bruhbro1181
      @bruhbro1181 2 роки тому +1

      Just sharing my experience here, most of the people in my dojo are very flexible and even green belters can do the split.

    • @Dragon-Slay3r
      @Dragon-Slay3r 2 роки тому +1

      No problem goal for you

  • @yazr1712
    @yazr1712 3 роки тому +1669

    Dude... amazing. But this looked horribly painful at times. lol

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +249

      Hahaha, it was definitely uncomfortable but I never pushed TOO hard! Safety first :)

    • @yourcousinsbrokenps2400
      @yourcousinsbrokenps2400 3 роки тому +10

      @@HenryHaoVo lol! I had this same goal in the last month of 2020. I had been doing martial arts since 2009 and I've always been pretty flexible. I almost got to it.. but not quite. Eventually after using my years of practice I got it a couple months ago after doing nightly stretches. Also, I like your channel, you earned a new sub!

    • @skaizu
      @skaizu 3 роки тому

      @@yourcousinsbrokenps2400 what's the name of the girl on ur profile pic

    • @iateerensmom2178
      @iateerensmom2178 3 роки тому

      @@limterence1779 on a serious note stretching shouldn’t be painful 😭 uncomfortable yes but painful no

  • @songsintree
    @songsintree 3 роки тому +33

    when your legs go that way it’s a straddle, it’s personally my favourite thing to do in gymnastics. it’s easy for me, and i realized a while ago that it’s hard for a lot of people who aren’t naturally flexible, or flexible to begin with. he did well though so i applaud him haha.

  • @AyushRaj-si9mj
    @AyushRaj-si9mj 6 місяців тому +1

    Warning : 1).Warmp up is necessary
    2). 3-4 days streching, 1 day rest else DOMS(delayed onset muscle soreness)
    3) Daily 10 min staying in splits where 1 min strech and 1 min rest
    0:32 The kinds of warm up ( time taken : 10 mins)
    1:01 Important notice

  • @asiancommenter5974
    @asiancommenter5974 3 роки тому +580

    Me:
    -watches the video
    -Tries to do split
    -rips up something
    -currently at hospital

    • @blestemat4426
      @blestemat4426 3 роки тому +26

      YO ARE U OKAY??

    • @asiancommenter5974
      @asiancommenter5974 3 роки тому +41

      @@blestemat4426 WAS I EVER OK?
      BUT NO I'M NOT OK.

    • @nesibeliayabekova
      @nesibeliayabekova 3 роки тому +7

      Are you okay??? Get well soon

    • @evemoreno6883
      @evemoreno6883 3 роки тому +3

      Oh God, how are you now?

    • @cool5044
      @cool5044 3 роки тому +1

      Get well soon.. may god bless you and repent today amen 🙏

  • @miltiz324
    @miltiz324 3 роки тому +1313

    plot twist: He already could do the splits

    • @SR-pw6pi
      @SR-pw6pi 3 роки тому +7

      Hmm😅😅

    • @danaayounus
      @danaayounus 3 роки тому +109

      Plot twist: he got stuck like that and has been in the same position since day 29

    • @daisies667
      @daisies667 3 роки тому

      @@danaayounus HAHAHAHAHA

    • @janr9711
      @janr9711 3 роки тому +1

      hahahaha probably true

    • @Thekamikaze_
      @Thekamikaze_ 3 роки тому +1

      Yeah for sure

  • @sveaweeks
    @sveaweeks 2 роки тому +8

    Started today! I’ve always been really flexible to the point putting my legs behind my head cane naturally. I’ve always wanted to do the splits and now that I found this video I’ve been motivated to try it.
    I’ve tried other videos where people say “how to get the splits in a week.” I figured they wouldn’t work but it was worth a try, In one I even noticed their wall calendar went from may-July.
    One reason why I love this video is how you address the wall you hit in stretching and how you took days of rest, and stressed the difference between pain and discomfort. So excited to finally get the splits!

    • @lorraineblessed242
      @lorraineblessed242 2 роки тому +2

      today is day 4 for me! I will be 44 next week and ive always wanted to learn and this is first time im soooo determined to do it! I encourage you also.after a month im gojng to check on you to see your progress lol

    • @sveaweeks
      @sveaweeks 2 роки тому +1

      @@lorraineblessed242 okay! I’ve also been doing Anna McNulty’s middle splits video and she has some great stretches and stretching routines I recommend!

  • @DanDan-he2vw
    @DanDan-he2vw Рік тому

    The fact that you did your own diligence and research gives the real value to your achievement, more over when one share this valuable information with others. For that reason you get a deserve like, something I hardly do.

  • @afrikasmith1049
    @afrikasmith1049 3 роки тому +300

    Step 1: Learn how to split with this video's instructions.
    Step 2: Learn how to nut punch like Johnny Cage.

  • @inthesameuniverse
    @inthesameuniverse 3 роки тому +106

    you are so underrated I hope you get the attention you deserves !! ❤️

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +6

      Thanks so much! Right now, I’m currently taking some time off to hopefully improve the quality of my videos. Stay tuned to see more! :) ❤️

  • @netherflowers4838
    @netherflowers4838 3 роки тому +643

    henry : “I’m not that flexible”
    * swings foot higher than waist *
    me : *iS NOT ABLE TO DO THAT*
    👄👁👄

  • @alexangel2147
    @alexangel2147 Рік тому +4

    This is by far the best video I seen on splits!!!!Thank you for your help I’m bout to start today!!

  • @juliekrol
    @juliekrol Рік тому +52

    I love how you made this into something enjoyable to learn, most people take the fun out of everything and make it so technical. We should all just act like a child at times, makes life so much better ❤

    • @ДалиборВиљанац
      @ДалиборВиљанац Рік тому +2

      Actually, it looks like fun to viewers, but when you practice it yourself, it's hard work, commitment, and pain.

  • @annekostecki
    @annekostecki 2 роки тому +408

    Congrats!! Man this is inspiring. I've been trying to get all 3 splits (front on both legs, and middle splits) for like 4 years. I've gotten 2 out of 3 so far!

    • @gxgi_rose4102
      @gxgi_rose4102 Рік тому +4

      me too! I'm sure Iwould have just stuck to the stretches because I'm not super inflexible. BUT I JUST CANT STICK TO IT!. I swear I'm gonna do this challenge no matter what.

    • @suelawson7273
      @suelawson7273 Рік тому +13

      I've really started seriously working on it! I'm 55 🤞🤣

    • @69indigoblue
      @69indigoblue Рік тому

      Good work, I am sure there is no way to be successful much quicker. To me the video is fake...

    • @candlewax941
      @candlewax941 Рік тому

      Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?

  • @agnes8679
    @agnes8679 2 роки тому +28

    When I was little I learned to do my splits by laying on my belly with my legs stretched out and then rotating back (getting off my belly) and keeping my legs stretched out. So instead of being up and going down into the split, I was already on the floor and just rotated back. Once I was able to do the splits, it was easy to do them even if I started standing up.

  • @be11thazor
    @be11thazor Рік тому +21

    I know this is a bit late, but Thats awesome, congratulations!! I am 52 and doing Tae Kwon Do with my daughter. She is doing full splits and keeps encouraging me to keep trying to get to the full splits. going to follow your regimon and let you know how it goes. I am currently where you were on week one. Keep you posted on progress :) thanks for posting!!

    • @isKEMOx
      @isKEMOx Рік тому +1

      Update?

    • @4L3XS4UR10
      @4L3XS4UR10 10 місяців тому +1

      What happened??🤓

  • @Ella-fv4hm
    @Ella-fv4hm 3 роки тому +111

    This is different than how most dancers and gymnasts do their splits, stomachs all the way pancaked to the ground, but still so impressive!!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +26

      Thank you! I've never had any dance experience so that's interesting to hear and find out 😲

    • @gohanjr5748
      @gohanjr5748 3 роки тому +3

      why does it matter if you put your stomach to the ground or not?

    • @BitterTast3
      @BitterTast3 3 роки тому +3

      Doesn't that ensure your butt is out like he mentions in the video?

    • @CulturedDegenerate
      @CulturedDegenerate 3 роки тому +14

      @@gohanjr5748 It gives your femur more room to rotate, which makes it more comfortable than trying to keep your torso upright.
      Also the pose shows more of your ass off as a bonus so...there's that I guess ¯\_(ツ)_/¯

    • @laughterintheformofroses2988
      @laughterintheformofroses2988 3 роки тому

      @@CulturedDegenerate
      Actually it's because it's a different split. Stomach to the ground is your traditional middle split. The split in this video is known as a straddle split with the knees upward. Middle splits are more common for dancers and gymnasts

  • @amgadge
    @amgadge 3 роки тому +343

    "First couple of days not getting down so far" ...almost does the split.

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +37

      I didn't realize how my Day 1 compared to the "average" day 1. Guess I just got lucky! 😂

    • @amgadge
      @amgadge 3 роки тому +10

      Yeah bro some of us are not that flexible to begin with! Good video though 🙂

  • @vodniy
    @vodniy 3 роки тому +9

    Good Job dude! The femur and pelvic bone situation was causing a huge problem for me and I kept stopping. This is a damn good tip! Now, nothing is stopping me. Cant wait to see you do the front splits. Appreciate you much!

  • @wynetheworld
    @wynetheworld 4 місяці тому +1

    i always dreamed of doing splits and i have been searching through the internet for a month but cant find one video until i found your video now i wil try doing the same exercise like you and hopefully i will get my spilts . Thank you.

  • @captainpolycarpe401
    @captainpolycarpe401 2 роки тому +12

    OMG!!! YOU SOLVED MY PROBLEM. I can finally do it!!! I wasn't doing the rotation and I was stuck there. THANK YOU!!!!

  • @ambush2733
    @ambush2733 3 роки тому +32

    Okay I’m starting this - updating in a week :D
    Update:
    DAME at the first days I only suffer and didnt feel I'm going somewhere but then after a day break, today, the 6nd day, it was wayyy easier and I improved A LOT.

    • @scrotumscratcher2474
      @scrotumscratcher2474 2 роки тому

      ALWAYS take a rest day. Allows the muscle fibers to heal from the work your putting in and become stronger then before.

    • @akysip4985
      @akysip4985 2 роки тому

      Did you do it

    • @ManlyServant
      @ManlyServant 2 роки тому +1

      how is it now? its been 1 month?

    • @bernardandy751
      @bernardandy751 2 роки тому

      He's no where to be found 😁.

    • @ambush2733
      @ambush2733 2 роки тому

      @@bernardandy751 nahhh doe at the last week my friend saw me and told me I was doing it all wrong so I kinda gave up💀 but yea it still really helped

  • @Athena-dy9xv
    @Athena-dy9xv 3 роки тому +14

    I'm so glad I read the breakdown of your stretching routine, I thought you'd stayed in splits for a full, consecutive 10 minutes!! Made my eyes water just thinking about it :')
    I've always wanted to do side splits but never quite got there, this has given me hope that one day I will!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +4

      Hah! Yeah, I wanted to try to make it as clear as possible for everyone :) Good luck!!

  • @Cinemachoicefilms
    @Cinemachoicefilms 2 місяці тому

    Can't lie that was cool, I'm learning myself and it's just one of those personal goals. Thumbs up dude all the way from Brooklyn NYC

  • @TheOriginalFayari
    @TheOriginalFayari 3 роки тому +886

    Meanwhile, I've literally always been able to do the splits. No matter how fat I get. Ever seen a 250 lbs fat guy do the splits? That's me doing it right now.

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +264

      You’re a natural born rubber band 😂

    • @TheOriginalFayari
      @TheOriginalFayari 3 роки тому +122

      ​@@HenryHaoVo Yeah, I can also clap both my feet behind my head like a contorted seal, but my friends say it's disturbing when I do it lol.

    • @michaelaaron2415
      @michaelaaron2415 3 роки тому +39

      @@TheOriginalFayari you gotta do it it'll go viral 😂😂😂

    • @legendneverdie4326
      @legendneverdie4326 3 роки тому +10

      @@michaelaaron2415 one of my friend can make pop sound on his finger without touching it 🤣
      It's kinda disturbing tbh. Like, you see your knuckles right? His finger bone goes on top of the knuckle and push it back down to make a pop sound.

    • @tktk2268
      @tktk2268 3 роки тому +2

      That’s so impressive!

  • @TopMercury1266
    @TopMercury1266 3 роки тому +21

    Thanks for the help man seriously I started in late June and I could hardly get my legs down but now at October 11 I finally did the middle splits

  • @igneo8005
    @igneo8005 3 роки тому +36

    Great video! It has definitely motivated me to give it a try. My small advantage is that I have always done martial arts years ago but never got the splits, my training focused on other aspects and I thought that I had enough flexibility. Now after years of doing nothing, I think it's time to go back. My goal is to start the new year with splits. If I get it, I'll let you know! thanks again!

    • @taranifhachtnain2603
      @taranifhachtnain2603 2 роки тому

      this is exactly like me!! i’ve trained martial arts for years but have never focused enough on gaining the extra flexibility to get my splits, i’ve always pushed it aside so my 2022 goal is to finally get them

    • @INVALIDZEROTheTitSucker69
      @INVALIDZEROTheTitSucker69 2 роки тому

      Did that happen?

  • @et_nihil_humanun
    @et_nihil_humanun 8 місяців тому

    I finally realized why I couldn’t really do the full split even though I practiced for a long time ballet, i wasn’t actually never given the recommendation to stuck my butt out and when I tried it I went all the way down in the first try, thank you!

  • @FayetteAeon
    @FayetteAeon 3 роки тому +59

    I love this. I like the research you did, and what you were able to share with us, just the right amount. I also enjoyed seeing your physical progress without it taking too too long. This video is super informative but also relatable! Thank you. This is the first video I have seen of yours too.

  • @ALSPEHEIR
    @ALSPEHEIR 3 роки тому +391

    If you had done this in the 80s and made some B-movies, you would be rich.

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +59

      😂😂 dang, missed opportunity!

    • @God-gi9iu
      @God-gi9iu 3 роки тому +4

      Ooooooooo

    • @ALSPEHEIR
      @ALSPEHEIR 3 роки тому +11

      @@God-gi9iu Yo God. I am mad at you.
      What the hell did you gave me a small pipi, made me ugly AND poor.
      Man, I never asked you anything, but for the love of Yourself, fix these, please.

    • @jayvaibhawverma
      @jayvaibhawverma 3 роки тому

      @@ALSPEHEIR UA-cam comment section is not a church, but still God is here... so whatever

    • @Miki_vaniki
      @Miki_vaniki 3 роки тому

      @@ALSPEHEIR “for the love of yourself 😭😭😭”

  • @hoshywashy5143
    @hoshywashy5143 3 роки тому +9

    I laughed and immediately liked the video after the “I DID IT LESSSGOOOO” great job man!

  • @brenrivs7
    @brenrivs7 11 місяців тому +1

    It is interesting that last week I started to challenge myself trying to do a split and suddenly, I bumped into this amazing video! I wanna continue doing it and see what happens 😊 I’m inspired now!

  • @natashamartinezcaminero4103
    @natashamartinezcaminero4103 3 роки тому +18

    Hey!! Thanks for this wonderful video!! I started yesterday with your routine, I don't know how long will it take me to get it, but I definitely won't give up. As you say, each body is different and we all progress differently depending on our bodies and constitution. This will help me for sure to be more flexible and be able to kick higher and higher in taekwondo. Many, many thanks!!

    • @paatakereselidze9401
      @paatakereselidze9401 3 роки тому +1

      Hey, I am curious, can you share an update? are you already able to do the splits or at least can you see the progress? Thanks in advance :)

    • @natashamartinezcaminero4103
      @natashamartinezcaminero4103 3 роки тому +1

      @@paatakereselidze9401 Hello! Of course I can share an update, no prob!! I have been doing all the exercises for three weeks (I hurt my back while training in taekwondo and I had to stop the last week of august) and I did see progress!! I can't do the whole split yet, but I'm definitely going down further and further. I must say I can't last as much time as him during the warm-up exercises or doing the split. He does each warm-up exercise for 2 minutes, I'll do it for one minute only. Then, he lasts one minute each time he goes down and do 10 repetetitions, I can only last between 30 and 40 seconds and do between 5 and 7 repetitions, because I feel as if my bones were going to break, it's quite painful for me. But really, with patience and perseverance, we can do it!!

  • @PeterMarinari
    @PeterMarinari 3 роки тому +16

    I love this so much. I've always wanted to be able to do a full split and any time I've really dedicated myself to it I felt like I wasn't making much progress or the stretches weren't doing anything for me. I'm excited to give it another try using your method to see how low I can go.

  • @Theoartizt
    @Theoartizt 3 роки тому +13

    Thank you for putting this out! Practical, simple and encouraging steps to doing a middle split.

  • @mrsbootsworkouts
    @mrsbootsworkouts Рік тому +3

    I can do the side split, but I injured my hips trying to do middle splits. I gave up :) Very impressive that you actually accomplished it!!

  • @tjaymorse6995
    @tjaymorse6995 2 роки тому +7

    Being a martial artist for a few years and seeing other people’s flexibility, I feel like you started off pretty flexible bro.

    • @bruhbro1181
      @bruhbro1181 2 роки тому

      the people in my dojang super flexible, most can do the splits while i cant
      *cries in yellow tip*

  • @mostwanted2390
    @mostwanted2390 2 роки тому +20

    "I was never that flexible"
    Swings his leg almost 360 degrees 0:36

    • @dinkyflix
      @dinkyflix 2 роки тому +2

      Agreed. He was already fairly flexible to begin with. The "30 day" claim is pretty damn deceiving for the average Joe. There are many programs guaranteeing full splits in 30 days and that's complete BS.

    • @randomselfimprovementchann1304
      @randomselfimprovementchann1304 2 роки тому

      @DinkyFLIX it aint bs for everyone, i did this program and ended up doing the splits in 26 days not counting weekends

  • @dogbreedsareamyth9409
    @dogbreedsareamyth9409 3 роки тому +89

    Wow the anatomy lesson was really well done

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +12

      Thank you! I tried to keep it as simple as possible so everyone could understand easily :)

  • @gnuPirate
    @gnuPirate Рік тому +1

    Loved the "Anatomy Lesson" part of this and the reference to PNF. I learned stuff that will help.

  • @twizack22
    @twizack22 2 роки тому +6

    Warming up makes a big difference. Everyone takes a different amount of time to warm up. It takes me about an hour. So doing this routine I would probably benefit best after a workout or long walk.

  • @HopefullyHelpful
    @HopefullyHelpful 3 роки тому +6

    Omg your edits and cutaways are good and above all you’re informative with making me laugh out loud! You’ve earned this sub man!

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому

      Thank you! I really appreciate it :)

  • @ajgamer0070
    @ajgamer0070 3 роки тому +6

    You make video that people want.
    Every youtuber just give us some exercises and tell this will done in 7 days or 30 days but not any one saw us their hardwork,
    But you saw your real hardwork😘😘

    • @HenryHaoVo
      @HenryHaoVo  3 роки тому +2

      Thank you! You just gotta work at your own pace :)

  • @rondrekarichardson8661
    @rondrekarichardson8661 Рік тому +7

    I gave up on doing the middle split years ago! This video is so helpful...I already have both side splits but I'll work on this and hopefully have it down by the end of summer.
    I love your humor btw and I subscribed 😊