How To: Middle Split

This is one of the drills as part of my 10-Minute Middle Split & Straddle stretching routine: www.daniwinksflexibility.com/...
If you experience knee pain when practicing middle splits. check out this video for some suggested modifications: • Knee Pain in Middle Sp...

[@patrickadkins6854]

How often to stretch?

[@realestatemaffit4321]

I practice the mide splits with a chair like you in the video. Do you have any advice on how to reduce extrem hip pain coming out of the split? I literally have to inch worm my way out and it really hurts on the sides of my hips. Thanks!

[@DaniWinksFlexibility]

Good question! You definitely don't want to be sinking so low into a stretch that you get "stuck" and it hurts to get out. Strengthening your inner thigh muscles to help pull/push you out should help (exercises like these in your frogger stretch would be good ones: www.daniwinksflexibility.com/bendy-blog/contract-relax-stretches-for-middle-splits)
A more short term solution could be leaning forwards more to come out (which might mean practicing a little bit farther away from the chair so you have room to lean your torso and hips forwards to take weight out of the stretch before you try and come out)

[@realestatemaffit4321]

Thank you for your insight. That helps 🙂 The link you shared for the frogger won't let me see it. It says it has been removed and unavailable.

[@DaniWinksFlexibility]

@@realestatemaffit4321 oops looks like I had a typo (an extra parentheses) - try this one - www.daniwinksflexibility.com/bendy-blog/contract-relax-stretches-for-middle-splits

[@realestatemaffit4321]

@@DaniWinksFlexibility thanks a bunch!!!!

[@samsam-nh9xi]

How i know i get my limit coz im training since two years ago not much progress

[@DaniWinksFlexibility]

I don’t understand your question. If you’ve been training for more than a couple of months and not seeing progress - sounds like you need a better training plan! That’s where working with a coach or taking classes can be really helpful.

[@samsam-nh9xi]

@@DaniWinksFlexibility i meant i had some progress after 2 years ...front split i have 20 cm last to reach ground ...middle split im too far and feel stuck may be because bone to bone.