Forum: Advice / Stretching

Stretching
How long did it take you to achieve your middle splits?
By CinderEmma Comments: 135, member since Mon Sep 05, 2016
On Wed Dec 14, 2016 11:37 AM

How long did it take you to achieve your middle splits? How long did you stretch per day and which stretches did you use most often?

I used to be able to do the middle splits, but I've lost a lot of flexibility over the years. Now I'm trying to regain my middle splits. The first time I achieved the middle splits in four monthes with about a half-hour of stretching daily. But this second time around, I'm doing the same things I did the first time, only I'm now into my third month and I'm nowhere near where I want to be!

7 Replies to How long did it take you to achieve your middle splits?

re: How long did it take you to achieve your middle splits?
By mieka Comments: 26, member since Sat Feb 21, 2015
On Thu Dec 15, 2016 09:33 AM
Hi CinderEmma,

I'm 22 and it's taken me about a year to achieve a clean split. As someone who is a bit older, I stretch every day but very gently. Doing straddles against the wall, and straddle gravity stretch. Froggies, butterfly stretches and also pikes help me as well. I stretch each for maximum about 1 minute. I stretch about 10-15 minutes when I do my middle splits stretches in total, there are also lots of good hip openers online. I actually very rarely sit in the middle splits because it's too intensive on my knees (I'm usually a couple of centimeters from the floor so I can't fully relax into it.)

It takes a while it's not easy, I wish you good luck and don't force it or you'll be put back.
re: How long did it take you to achieve your middle splits?
By CinderEmma Comments: 135, member since Mon Sep 05, 2016
On Sat Dec 17, 2016 03:00 AM
Edited by CinderEmma (277630) on 2016-12-17 03:01:26 spelling error
What about if I miss a day? It doesn't happen very often but when it does, I'm afraid that it instantly erases all of the hard work that I have put into my stretching. I know my routine has to be very consistant, but there are some instances where I just run out of time.

And even when I think I'm doing everything correctly, sometimes my body sends me warnings in the form of pain and I deliberately skip a day or two of my "super-intense" stretch training to give my muscles time to "catch their breath". I know if I push too hard, I'll hurt myself and end up losing ground instead of gaining it.

I always think of muscle stretches like the stretching of a rubber band. When the rubber band is new, it needs to be stretched over and over again gradually. If it is stretched too far too soon, it will break.
re: How long did it take you to achieve your middle splits?
By majeremember has saluted, click to view salute photosPremium member Comments: 5889, member since Sat Sep 29, 2007
On Sat Dec 17, 2016 04:15 PM
Long time. Just this year did I get them. I've been dancing for 20 years.
re: How long did it take you to achieve your middle splits?
By mieka Comments: 26, member since Sat Feb 21, 2015
On Thu Dec 22, 2016 02:43 PM
Honestly I missed 3 months once due to injury and it made little difference. I discovered a big improvement once I started using foam rollers. What I've been doing recently is 3-4 days stretching full routines (15 minute warm up + full set of stretches right down to middle splits with more intensive stretches) and then the other days doing gentler stretches, maybe a yoga routine something similar and foam roller exercises. This has stopped me from getting pain, but has kept the joints loose. I really would be careful stretching that intensely everyday. It sounds like you might not be relaxing in the stretch - really try to completely relax and breath in and out it will take a lot of pressure off. I like to do froggies with a pillow under my chest so I can lie on it and relax.
re: How long did it take you to achieve your middle splits?
By CinderEmma Comments: 135, member since Mon Sep 05, 2016
On Thu Dec 22, 2016 07:48 PM
Edited by CinderEmma (277630) on 2016-12-22 19:53:12 to add a crying emoticon
Edited by CinderEmma (277630) on 2016-12-22 19:56:31 to add a crying emoticon
I guess I am pretty tense in the stretches. But I'm still breathing. And I just figured that if I stretched a half hour each day instead of fifteen, I'll get my middle splits back twice as soon. Or does it not work that way?

Because a lot of my previous teachers had told me that nothing was going to happen unless I stretch almost every single day. I really don't want to wait twenty years before regaining my middle splits. :C
re: How long did it take you to achieve your middle splits?
By mieka Comments: 26, member since Sat Feb 21, 2015
On Sun Dec 25, 2016 02:14 PM
CinderEmma wrote:

I guess I am pretty tense in the stretches. But I'm still breathing. And I just figured that if I stretched a half hour each day instead of fifteen, I'll get my middle splits back twice as soon. Or does it not work that way?

Because a lot of my previous teachers had told me that nothing was going to happen unless I stretch almost every single day. I really don't want to wait twenty years before regaining my middle splits. :C


I honestly think it's quality over quantity - if you are going to stretch every day make sure you do a really good warm up and a lot of gentle hip openers first like these: s-media-cache-ak0.pinimg.com . . .

You might also want to check to see if you have a tight lower back. I found that after a certain point my lower back felt really tight after stretching so I started using a foam roller and that's really helped. I'd recommend using it before and after your routine.
re: How long did it take you to achieve your middle splits?
By CinderEmma Comments: 135, member since Mon Sep 05, 2016
On Sun Jan 08, 2017 06:29 AM
Edited by CinderEmma (277630) on 2017-01-08 06:30:48 mispelled word
Edited by CinderEmma (277630) on 2017-01-08 06:31:48
Okay, I've been doing some research and talking with other dancers and I think one reason I'm having so much trouble regaining my middle splits is because I need to stretch the connective tissue surrounding the muscles in the medial compartment of the thigh (adductor magnus, longus, and brevis, pectineus, and gracilis.)

When I attempt to do the splits, I always feel a very strong tightness between my pubic bones and the anterior medial aspect of my femur. What kind of stretches should I do?

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