How I Learned The Full Splits in 30 Days

Henry Vo

7 Apr 202105:46

Summary

TLDRThis 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.

Outlines

00:00

🧘‍♂️ Achieving Splits in a Month

The speaker shares their journey of achieving full middle splits in just one month through a dedicated stretching routine. They emphasize the importance of warming up with leg swings and horse stance, followed by targeted stretching of hamstrings and hip flexors. The speaker candidly discusses experiencing Delayed Onset Muscle Soreness (DOMS) and offers advice for beginners, such as using yoga blocks for support. They also highlight the significance of proper pelvic positioning to avoid discomfort and injury during the stretching process.

05:06

🎉 Celebrating Progress and Encouraging Consistency

In the concluding paragraph, the speaker celebrates their accomplishment of achieving splits and encourages viewers not to compare their progress with others, emphasizing that everyone's body is different and should be respected. They caution against pushing oneself too hard, differentiating between discomfort and pain, and advocate for knowing one's limits to avoid injury. The speaker also reveals that they took rest days, which they believe contributed to their overall success. They express their intention to continue stretching with the hope of reaching a point where they can effortlessly perform splits without warmups.

Mindmap

Keywords

💡Splits

Splits refer to the ability to stretch one's legs apart to the point where they are flat on the ground, typically in a horizontal line. In the video, the main theme revolves around the journey of achieving full middle splits through a dedicated stretching routine. The script mentions the progress from 'not really getting down very far' to eventually achieving the splits on day 29, showcasing the transformation and the goal of the challenge.

💡Flexibility

Flexibility is the range of motion available at a joint or a series of joints. It is a key concept in the video as the narrator's desire to improve their flexibility is what drives them to undertake the stretching challenge. The script highlights the narrator's initial lack of flexibility and their aspiration to 'drop into a split out of nowhere'.

💡Stretching

Stretching is a form of physical exercise that involves lengthening a muscle to improve its elasticity and range of motion. The video script details a specific stretching routine that the narrator follows to achieve their splits. The routine includes warm-ups, leg swings, horse stance, hamstring stretches, and hip flexor stretches, all of which are crucial for the development of flexibility.

💡Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness, or DOMS, is a condition where muscle stiffness and pain set in after exercise, particularly when the muscles are used in new or unusual ways. In the script, the narrator experiences DOMS after the initial days of stretching, indicating the body's response to the new physical stress and the importance of gradual progression in training.

💡Warm-up

A warm-up is a period of light exercise meant to prepare the body for more intense physical activity. In the video, the narrator emphasizes the importance of warming up before stretching to prevent injury. The warm-up routine includes front-to-back and side-to-side leg swings, which are part of the initial steps in the stretching process described.

💡Horse Stance

The horse stance is a standing position in which the feet are shoulder-width apart and the knees are bent, resembling the stance of a horse. It is used in various physical disciplines, including martial arts and yoga, to build strength and stability. In the script, the narrator mentions standing in the horse stance for two minutes as part of their stretching routine.

💡Hamstrings

The hamstrings are a group of muscles at the back of the thigh that play a crucial role in movement and flexibility. The script describes the narrator stretching their hamstrings for two minutes each as part of their routine, highlighting the importance of targeting specific muscle groups to achieve splits.

💡Hip Flexors

Hip flexors are muscles that bring the thigh towards the abdomen, and they are essential for activities like walking and running. In the video script, the narrator spends two minutes stretching their hip flexors, indicating the need to improve flexibility in these muscles to achieve the desired splits.

💡Proprioceptive Neuromuscular Facilitation (PNF)

Proprioceptive Neuromuscular Facilitation, or PNF, is a stretching technique that involves a combination of contraction and relaxation of the muscle to enhance flexibility. The narrator uses PNF to break through a plateau in their stretching progress, demonstrating the application of advanced techniques to overcome limitations in flexibility training.

💡Plateau

A plateau in training refers to a period of little or no progress despite continued effort. In the script, the narrator hits a plateau where their hips start to hurt, and they can't stretch further. This concept is important as it illustrates a common challenge in physical training and the need for adaptation and new strategies to continue progressing.

💡Rest Day

A rest day is a period of time in a training program when no exercise is performed to allow the body to recover. The narrator mentions giving themselves rest days to let their muscles heal and relax, emphasizing the importance of recovery in the process of achieving physical goals like splits.

Highlights

Achieved full splits in just one month of dedicated stretching.

Lack of initial flexibility did not deter the desire to perform splits.

Utilized a self-researched stretching routine to unlock middle split potential.

Emphasized the importance of warming up with leg swings and horse stance.

Allocated two minutes per stretch for hamstrings and hip flexors.

Introduced the concept of Delayed Onset Muscle Soreness (DOMS) experienced during the first days.

Acknowledged the challenge of not working out for a year prior to the challenge.

Recommended using yoga blocks for support during the initial stages of learning splits.

Noted significant progress by day 8, with visible discomfort but also results.

Explained the anatomical barrier of the pelvis and femur during a middle split.

Provided a technique to rotate the pelvic bone forward for deeper stretching.

Introduced Proprioceptive Neuromuscular Facilitation (PNF) to break through stretching plateaus.

Described the process of flexing legs and imagining pushing through the floor as part of PNF.

Achieved full splits on day 29, showcasing the effectiveness of the stretching routine.

Stressed the importance of not comparing oneself to others in terms of progress speed.

Warned against pushing oneself too hard to avoid injury and halt progress.

Highlighted the benefits of rest days for muscle recovery and overall progress.

Mentioned the decision to exclude front splits due to incorrect form discovered mid-challenge.

Expressed excitement and satisfaction with the achieved full middle splits.

Encouraged viewers to like, comment, and subscribe for more content.

Ended with humorous remarks and a reminder to fix posture and stay hydrated.