How I Learned The Full Splits in 30 Days

Summary

This video script documents a personal journey to achieve full middle splits in just one month through dedicated stretching. The narrator, not naturally flexible, shares their daily routine, including warm-ups, targeted stretches, and overcoming plateaus with techniques like PNF. They emphasize the importance of not comparing oneself to others, listening to one's body, and taking rest days. The script concludes with the narrator successfully achieving their goal on day 29, highlighting patience, perseverance, and proper form as key to success.

Takeaways

• 🧘 The journey to achieving full middle splits was accomplished in a month through dedicated stretching.
• 🔥 The narrator wasn't naturally flexible but was determined to gain the ability to perform splits.
• 🏋️‍♂️ A specific stretching routine was developed and followed, including leg swings, horse stance, and stretches for hamstrings and hip flexors.
• 🔄 Warming up was emphasized as the first step before beginning the stretching routine.
• 🚫 The narrator experienced DOMS (Delayed Onset Muscle Soreness) but continued with the stretching regimen.
• 🤔 The importance of understanding anatomy was highlighted to avoid injury during the stretching process.
• 💡 A technique called PNF (Proprioceptive Neuromuscular Facilitation) was introduced to overcome a stretching plateau.
• 🎯 The narrator reached the goal of full splits on day 29, emphasizing the importance of patience and consistency.
• 🤸‍♀️ Personal support tools like yoga blocks were recommended for beginners to aid in achieving the split position.
• 🚶‍♂️ A reminder was given not to compare one's progress with others, as everyone's body and pace are different.
• 🚫 A warning was issued against pushing oneself too hard, to differentiate between discomfort and pain to avoid injury.
• 💤 The inclusion of rest days was noted as beneficial for muscle recovery and overall progress.

Q & A

How long did it take for the person in the video to achieve their full middle split?

It took the person 29 days of consistent stretching to achieve their full middle split.

What was the person's initial flexibility level before starting the stretching routine?

The person was not very flexible initially but had always wanted the ability to do splits.

What was the person's motivation for learning to do splits during the time of the video?

The person was motivated to learn splits because everyone was still stuck inside due to a world event, and they thought it was a good time to learn.

What warm-up routine did the person follow before starting to stretch for splits?

The warm-up routine included front-to-back and side-to-side leg swings, standing in a horse stance for two minutes, stretching hamstrings for two minutes each, and spending two minutes on hip flexors.

What is DOMS and how did it affect the person's progress in the beginning?

DOMS stands for Delayed Onset Muscle Soreness, which is a common condition where muscles become sore after a new or intense workout. The person experienced DOMS in the first few days, which made it difficult to stretch and caused their legs to be sore.

What was the person's solution to support themselves in the split position when they were just starting out?

The person used old yoga blocks to support themselves in the split position when they were just starting out.

What anatomical issue did the person encounter when their hips started to hurt during the middle split?

The person encountered an issue where their femur and pelvic bone started rubbing against each other, which can be painful and hinder further stretching.

What technique did the person use to break through their stretching plateau?

The person used a technique called Proprioceptive Neuromuscular Facilitation (PNF), which involves flexing the legs at the bottom of the split and imagining pushing the legs through the floor.

How did the person ensure they didn't push themselves too hard during the stretching process?

The person made sure to know the difference between discomfort and pain, and not to push beyond their limits to avoid injury and hinder progress.

Why did the person give themselves rest days during the challenge?

The person gave themselves rest days to allow their muscles to heal and relax, which they believed helped their overall progress.

What advice does the person give about comparing oneself to others in the process of achieving splits?

The person advises not to compare oneself to others because everyone's bodies are different and progress should be made at one's own pace.