Stretches for middle splits
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- Опубліковано 11 вер 2024
- If your hips are limiting you hop into our FREE 5 day hip series here: spreadwhealth....
Middle Split Progression! David @MovementbyDavid takes me through an impromptu middle-split progression. 1 have been following this progression twice weekly for the last 2 weeks and making some incremental gains.
I already have a decent base to start with, but it doesn't make these moves any easier.
What's the point of learning the middle splits? Improved flexibility and strength in the hips will help to reduce your risk of injury. This is true of all joints in the body.
However, we must progress to this point slowly and incrementally. There is no need to "force" any positions that may feel painful.
Steps:
Warm up and do 10-20 Alternating Side lunges or Cossacks.
60-120 second butterfly stretch - lift the butt off of the ground if this is easy.
10-20 Elephant Walks on each side with your hips shifting to the side.
60-120 second Pancake - active (using your own muscles to get lower) or passive with a band assisting you. Turn your feet and knees outward as you hinge forward.
30-120 second Active split hold with a hinge. Try to arch the lower back. Use your hands/arms for assistance.
Hobble away
This video is available in the full length version on our page also. This is edited down a lot.
- it's 6.5 minutes cut down to 90 seconds in the above video.
Let us know what you would add to this! There are many ways to achieve this movement.
This is the energy of 2 toddlers playing in a park and I love it
Made me tear up lol
Lmao yessss 😂😂😂
True words 🤣🤣
So fucking true man and its fucking awesome
“woah did you cast a spell? i wanna do it too” “you gotta train first”
i love the other guy's comments "it feels terrible" "oh that was the warmup" "that's what you do, what do i do?" and then the walk off with "thanks david"
i too watched the video
The shirtless dude is the best! Been watching him for years :)
Me too. Then he waddles off knock kneed. So funny 😆
Exactly. The walk off reminded me how he felt terrible. Lol.
“that's what you do, what do I do ”😂 ☠️
100% my thought 😂😂
Relatable 😂
Me on every single one of this dudes videos.
Best response.
fr
"thanks David" with that walk ... I'm dead 😂
The walk after...😂
Thanks David
My bf after we "cuddle"
Perfection! Ever tried it? You would too 😅
Your bf or you 🤨🤨@@2manyzroz480
@SuperMan-ky2mk You got a problem with it?
I appreciate the second dude willing to say, "Hey, could you teach me that?" on camera. And NOT ending up being one of those "instant mastery" results. Takes time and work to learn things.
Not the walk off "thanks David" 😂
😂😂😂😂😂
shit was hilarious
STAY FLEXYYYYY!😅
Walkin like david gave him an assist from behind
"The more arched it is the deeper you'll go" is CRAAAZY
Horny jail, NOW
The walk he did after
😅😂😂😂😂😂😂
LMAOOO
‘Oh that was the warm up’ got me hahaha
I feel you dude!
Same!! 😂
Lmao in PT my physical therapist said that the whole time from start to finish. I was ready to die that day. 😆
…David was serious. 😭
it feels good and relaxing to do the splits successfully. just like a back bend 😂
must be endorphins or something 😂
Said all crossfitter newbie ever!
That walk with the "Stay flexy" had me🤣
Me too!! I'm wheezing!!!😂😂😂😂
Using the muscles you’re trying to stretch to “push down really hard into the ground” is actually a technique used by sports physicians to stretch out tight muscles. It’s called Post-Neuromuscular Facilitation (PNF) stretching. The idea is that following a voluntary contraction, relaxing the muscle creates an extra window of opportunity for you to further push the nervous systems tension barrier to allow a better stretch.
Yep!
This actually puts this into a context for me and I know I need it now
@jakedanangknapton6047 is that the same as pandiculation?
@@tyrexpolie not quite. Pandiculation is to help “wake up” the neuromuscular connection typically following a cycle of sleep, because the neuromuscular connection gets biologically altered during periods of sleep.
PNF stretching is more of a type of “bio-hacking” to trick your brain into letting your muscles get an even a bigger stretch than it would normally allow.
@@jakedanangknapton6047 the way you described PNF is how I understood pandiculation is - tricking the brain. Just like when we fake a yawn to trick our body to relax. I need to read more about both subjects. Thanks for replying. 👍🏼
This is actually the best possible post ever, I usually just see this guy explaining how to stretch the way the he does and do it himself, but it feels like „yeah okay how the fuck am I meant to replicate that?“ but seeing him actually teach someone and them doing it really well is a lot more motivating to actually make me wanna try that
Bro was walking with a limp and he's healthy, I can only imagine what'll happen if I were to lol
He was faking I believe
It was a joke lol
Bodybuilding can actually make you unflexable asf especially if you’re mainly a machine lifter
@spencerjackedman4508 2 things one using machines won't cause that to happen.
Two you can be unbelievably jacked and still be super flexible case and point jujimufu
i can tell you bro hes not faking it because im a martial artist and bro you dont know the pain on our hips when we were doing that
‘Thanks David’ while limping away was so real. My everything hurt just watching this 😂 Really great info
Glad you enjoyed it!
The soulless reply 😂😂😂😂
This is one of very FEW exercise videos where they acknowledge the beginner would be looking at the experienced person like "You must be out ya mind if you think I can position my body like you do". I appreciate the honesty so much!😅😅😅
Although, it would've been even more interesting is seeing the end result if David was helping someone like me with like 2.598% flexibility. Probably would still be stuck in the warm-up position to this day 😂😂😂
This guy's excitement is so wholesome
The laugh when he realizes that’s just the warm up. lol
"Thanks, David." *wobbles away* xD
That little “stay flexy” at the end tho 😂
That part about, "That's what you do, what do I do?" Was priceless! 🤣
Was it just me who looked at this video and thought "this is what i love about gym dudes interacting with each other" it's the pure freedom and support ❤
I'm impressed with the crossfitters flexibility. Not surprised, just impressed.
"it feels terrible.."
😂😂😂😂
This guys comedic timing is SO great! Love it!
Hobbling off is the chefs kiss moment
One of the best videos for a middle split practice I have seen
Honestly these workouts you show have helped so much with my hyper mobility I’m not spraining thing nearly as often and I haven’t dislocated my shoulder in a while it’s nice
Awesome! We have a free hypermobility guide with more specific info and exercises! spreadwhealth.com/hypermobility-free-resources
@@whealth_ awesome
I feel like the clip at the end out of context would be incredible 💀
It would definitely mess up my sense of perception, and expectations.
Meme anyone?
The Stay Flexy guy is hung like a horse
@@giggityeffyou😂
Arch that back like crazy. The more arched it is, the deeper you'll go
It's wild how many people have good muscle tone and mass without good flexibility. That probably hurt so much
The collab we've all been waiting for but didn't know it
That first few seconds was the gayest thing ive ever seen in my life
Dude. I love how honest this guy is....everything I'd be saying. IT FEELS TERRIBLE. OK, BUT WHAT DO I DO??
That reaction when he realizes it's just the warmup is too relatable.
Man thank god for the good energy in these comments ik we all definitely need it
The way he was walking at the end 😂 legend
Dude it’s one thing to make videos like you do, but to be able to actually train someone face to face is even more impressive. Huge fan.
The reason you need to squeeze the ground in the split position is to activate the GTO reflex. When a muscle is stretched to its limit under tension, the GTO reflex will cause sudden relaxation of the muscle to prevent connective tissue damage. Over time, you can increase static range of motion by utilizing this technique.
So kind, it’s cool to see such a muscled dude discover some stretches and you’re sweetness to break it down into workable pieces
The more arch it is, the deeper it will go 💀
I was looking for this comment 😂
It’s true tho
My kid is 20 months old and its wild how flexible and how strong he is ! I would love to help him hold on to that
Thanks! My daughter and I have a goal of doing the splits before summer. Love this video.
Lord, his walk afterward!!!!
bruh walked away at the end like a walking dead zombie. 💀🧟♂️
Yeah wtf was that lmao
Yeaaaa, zombiiee👀😳
😂😂😂 Facts!!! 👨🏫
This is everything I taught myself I'm glad that you're teaching other people this
Damn he did great!! You are an awesome teacher.
“Oh that was the warmup???😅” - every tired gym friend ever.
Training for flexibility vs training for strength. Wildly different. Total admiration for gymnasts, who basically do both.
The way he checked him out in the beginning 🫦
I've been doing the book on the floor stretch every workout and seen such a good improvement and can do twice as many squats no🥰 BEST ADVICE IS FROM THIS DUDE!!!
That walk at the end is so true after your first exercise like this.. you feel like you don't know how to walk
My body is super tight and its really starting to mess with my day to day life. I just subscribed and gotta get flexy lol
That’s a real bro omg. He was willing to learn and I hope it helps his gym journey!
"Thaunks Daavid." 😂😂😂
This is actually so helpful, ive wanted to learn to do this for years, thank you
Glad it was helpful!
Thank you for this exercise. A few years ago, when I was trying to learn how to do the splits, the only thing popped up was cheerleaders, and it was creepy
IVE BEEN LEARNING FOR A WHILE NOW AND I CAN FINALLY DO MIDDLE SPLITS TY SO MUCH
Her walking home after an appointment 😂😂😂
I used to be able to do splits. I will not rest until I can make them again! Watch this space!
He is so passionate about teaching i need this man in my life :)
The leg day walk at the end is so real
Bro this actually helped me so much I did my middle split in 3 days
I love this guy I love watching his stretching videos.
Solid technique!! Been looking to retrain for middle split, I’m going to use this!!! Thanks 🩵🩵
That toddler walk. Satisfying workout.
Bro this is my today's favorite video
The butterfly yoga move was dope
This was very wholesome. People happy to learn and happy to share are great.
You two are a dynamic duo. Good stuff.😂
Dude was already pretty flexible and he still had a ways to go. Great video.
Oh dude nice to see you again. I used to watch your stuff when you were with moveu. Def following now
Thanks dude. I cofounded that company but no longer associated in any way 👍
Bravo to the guy being brave enough to ask and learn.
I could watch this all day
i love how gottmik out of drag serves SO MUCH tboy realness
mad respect for dude trying to do it
I love the crazy spots the mics are in
the walk after is so relatable omg 💀 the wobbly knees 😭
I even bought David’s supplement powder for healthier Joints. My hope is, that it will help my joints, even when the body eventually deteriorates with age
Doing his exercises have gotten rid of my sciatic pain so thank you blonde dude with the Feet Shoes
It's amazing how inflexible some gym guys are!
David is the best.
Nice to see the ladies exercising together
I love that hes so into teaching him. Thats cool to see one guy helping another. Thanks for sharing
Where has this guy been since my sports injuries
I LOVE how you informed and walked him through it❤you're amazing
It’s the stay flexy dude!!! I love him
This is glorious 😂 thanks guys!!! ❤
This is something I can and will practice in a manageable bite to remember
Holy crap the push the ground thing and arching your back stretches THE MIDDLE of your back it feels amazing
It's the shorts. Dennis taught me about these shorts.
I don’t know which is more impressive
Respect ACROSS athletic disciplines. I've recently had my fits with, not only limber people, but also cardio animals. The 'gazelle' is the true beast!
Theshirtless dude!! One of the best rehabilitation teachers ive seen :)
Wow, thanks!
@whealth_ been watching you for years. Just subscribed 😅. Glad you got away from Mike! 😂. Keep up the great content
Ha! Appreciate it!!
These are literally all of my favourite stretches!
I love watching him walk away! But the "That's what YOU do, what do *I* do?!" is just so wholesome!
good stretches. I personally like to work the frog pose into there too. with good form you can really sink into ur hips with nice pressure for a good length of time without much energy expenditure or additional stabilization needed
Ever thought of trying BJJ? Your flexibility and strength/stability in odd positions would be fun to see in that context.
Bro that walk at the end is everything 😭😭
I need this after sitting all day💜🕊
Thanks David 👨🦯
I died at the guy's face around 0:39. He is thinking "what did I get myself into". Love the willingness to teach without judgement. Also I'm in pain just watching. :)
these are all warmups i did in dance, nice to see they work!