PDF pose chart here: www.yogabody.com/how-to-do-sp...
If you’re working on the full splits and you’re not making progress, this video is for you. While flexibility gains can last for years, they are often negatively affected by repetitive stress sports, or weightlifting.
When you do the splits your nervous system sends signals to your legs to fight the stretch - worried that you will overstretch and get injured. Here, we’ll share a deep stretching technique and a breathing practice to help you override that muscular response and improve your splits form.
VIDEO CONTENTS
00:00 The Splits
01:08 Safety
02:00 Anatomy
03:20 Stretch Reflex
05:17 Corrective Techniques
05:36 PNF Stretching
ANATOMY - The splits are a compound stretch, meaning you have multiple big muscle groups involved at the same time, including your hamstrings and hip flexors.
Inside your muscle bellies, there are sensory organs called muscle spindles that sense the speed and depth of a stretch. When they sense potential danger, these spindles send a signal to your spinal cord and your nervous system responds by contracting your muscles. This is your body’s myotatic stretch reflex at work, and it’s extremely forceful during the full splits.
In this video we’ll show you an advanced stretching technique which involves contracting and relaxing the muscles, as well as a breathing technique that will help to dampen your body’s myotatic reflex.
DISCLAIMER - these techniques are not gentle. Please don’t do them before exercise, try to practice at the end of your day. If you feel any pain when practicing, see a doctor.
TWO TECHNIQUES WE'LL LEARN
1) Breathe to Relax
2) PNF Stretching (Proprioceptive Neuromuscular Facilitation)
RESEARCH
Mechanisms of PNF and its effect on range of motion: www.ncbi.nlm.nih.gov/pmc/arti...
Effectiveness of PNF versus static stretching on hip flexion:
pubmed.ncbi.nlm.nih.gov/28182...
WANT MORE?
* Science of Stretching Program: www.yogabody.com/stretching/
* Podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#TheSplits #PNFStretching
Remember, if your splits is a long way off, you can still get massive benefits from practicing this pose. Just use lots of pillows and work from where you are. PDF guide in the description. Your questions and comments are always most welcome. Hope you find this helpful! - Lucas @ YOGABODY
Do these pillows have a certain name? Yoga pillows are something else as far as I understand?
@@romraptor they're just standard cushions you get on small stools and that sort of thing. Lucas mentions at the start that couch pillows are better.
HI CAN U DO ONE ON THE SIDE SPLITS
Can you use boaster for the splitting uou
What really is the purpose of a split ? What are the benefits ... if any ?
I have watched more than 30 split videos. This one got me fired up. Very very effective, injury free method with many more bnefits than just flexibility. Thanks a ZILLLIOOOOOOON.
Glad it's helpful! Keep going...
My covid lock down challenge was the splits , took me safely 2 years , i was 57 . Taught me patience and as long as you have looked after yourself , there is no age limit. Iv just achieved the headstand this week and nearly down on my box split I am trying a controlled handstand next .watching these videos on u tube has really inspired me , what can I do next .I do the splits and any difficult stretches 3 4 times a week after my yoga lesson / strength flexibility , whilst I’m warmed up .Good luck everyone ❤ be patient it takes the body along time to relax and feel safe . It’s all about breathing and calming the nervous system.
I study PNF at university as a full course, this is so wonderful to see someone do it on real life for healthy people and not just for sick one's. Thanks
Thanks for your support!
This is so humbling. Every breathe I take stresses my CNS out and I've been telling myself this for years. You're breathing technique actually let my hip flexor relax and pop 3 times in less than 5 minutes. This could be life changing for me.
Fantastic video. Pro-tip: Breath in through nose, exhale through nose with an audible hum. Humming increases Nitric Oxide production by up to 15x. I personally prefer only inhale/exhale through the nasal passage. Keeps the nasal passage hydrated and you have better oral health.
no feel better relief by mouth
This is the best PNF breakdown I’ve ever seen!
So glad this video showed up in my recommended list! Thank you! I can’t wait to try it!
Grateful for this video. Thank you!
Very helpful Lucas.....thanks for the video
Highly informative .Thanks for sharing Lucas .
Dude thank you so much for walking it through with us. Im a dancer and been looking for someone to do it with me with the actual time of doing it included. It was very well explained and I love how you gave tips along the way and clear instructions while doing it with us. Thank you.
Amaziiiiiiiing!!! Thank you ❤
Great video - I didn't do the splits a while and it just wasn't going smothly down... after this exercise - happily coming down again - amazing!! Love your videoclasses and can warmheartedly recommend Yogabody certification courses - they are superbe.
You’re amazing! I’ll have to try this when I get home.
This is amazing! Thank you very much!
Great tips! Thank you!
This is awesome! I'm about 70% towards doing the full splits and I remember a few times I had stretched my hamstring a bit too far but not enough for injury, by the grace of God, I wish I had something like this to walk me through to this
A very good explanation and demonstration. One small, technical thing though: when you’re going to do the next PNF contraction do not raise yourself up with your hands try to stay at the same level of stretch where you’re currently at. That way you’re in the stretch most position signaling to your nervous system that this amount of stretch is OK great stuff! I love PNF stretching been doing it for years.
Yes that's how I do it. I suppose he's doing this for the beginners. It's easier to visualize and achieve muscle contraction this way.
Thank you for this. I’ve only been working on my splits for about six weeks. And I’m really close on one side. I can’t even use my yoga block for support anymore, because I’m lower than the flattest side of my block. But I can’t stop my back leg from trying to roll. I know the correct form. But my back leg doesn’t want to cooperate. But I can imagine this will help me with my form. I can’t wait to try this out tomorrow.
Thanks so much, it is so helpful. It is so simple and effective. I see my progress in just a few days. It would be great if you could do a video on middle split as well. Thanks again. so so much. You are a grand master!!
Excellent explanation Thanks those muscle tension exercise’s and breathing remind me of Paramahansa Yoganandas relaxation and energisation excercises
Thank you for this video! How do I train to do the middle splits with PNF?
Brilliant idea
thank you!! i love your videos and your way to explain
thank you👍
Great video
Finallyyyyyy da video I’ve been looking for !!!!!
Thank you very good!
Thank you for these scientific yet simple explanations, which makes this important knowledge easily accessable, much appreciated 🙏🏼
Thanks for your support!
Are you able to make one of these for the middle splits Lucas? It would help a lot of people and would be hugely popular
Will aply today afther my work out..👍Im 3 months alredy on the treail lets see now👍
OW OW I WAS CRYING TRYING IVE BEEN TRYING FLR MONTHS WEEKS YEARS AND NOTHING JAS CHANGED WHYYY
Thank you for the high quality content! Succulent explanations, useful graphic, great follow along! This is a gem of a video!
*succulent* explanations???? ... Oh, you mean succint, I think.
@@Zzyzzyx definitely succinct (darn autocorrect) but now I’m thinking succulent sounds like it could be an awesome adjective here!
@@claudia700 Y'know, a couple of the explanations *were* a bit juicy 😄
So much knowledge in one video WITH NO ADS!!! Instantly subbed
Glad you liked the video, Brina! - YOGABODY Team
Thank you! I’m going to try this🙏🏾
Hope it helps, Fatima!
Best video I’ve seen yet on stretching. Thank you 🙏🌟❤️
Thanks Simon!
thank you! I got so many answers and realizations because of your video. I would love to see a similar one about side splits.
Thank you for the kind words. Will take note of your suggestion. - YOGABODY Team
This is THE BEST explained and demo'd split video and ive seen too many!! Kudos and thank you! Subscribed :)
Thank you for subscribing! - YOGABODY Team
Amazing advice
Thanks Dean!
Can you demonstrate this technique for the middle splits?
Loved it! thank you!
You're most welcome @jelizavetase5272! - YOGABODY Team
Thank you for this video! I don‘t know why but I had to laugh during the whole stretch. Maybe because of the Golgi. My body was like what are you doing?😅 But it was amazing for practising the split, thank you!🤍
Great video, you really explain well about the "Physiology of sports" education. Thanks for sharing.
Thank you for watching and sharing your thoughts. - YOGABODY Team
I’ve been trying to get my splits since 2020. Never tried this technique before. I’ve made progress in the last four years with 60 second stretches x3 on each side but let’s see where this technique gets me.
Where did it take you ?
wow what a great method. This is exactly the practice i need
We're happy it resonates with you. - YOGABODY Team
Terrific video. Exactly what I'm looking for (60 y/o male, physically active, crazy tight hips and lower body). Quick question - how often should the "lift and engage" take place? Once per minute? more? thx
Thank you so much! Fantastic video! Do you have another for side split? Is it sensible to alternate front-side every day? Thanks!!
Can you make a video to make the facial split ? Thank you so much for the technique !! I am gonna try. I am 41 and I always dreamed to acheved the split
Hi! Your videos are excellent, do you have a video on the middle Splits?
Been doing this for the past 10 days or so and I'm already really excited about the progress I've been making :)
Keep up the consistency! - YOGABODY Team
I am surprised, to say the least. I'd been trying to improve my splits for 2 years of regular training with no results. Now, I took the method of this video + pidgeon and launch pose, and I have an improvement just after two weeks. Magic. But ngl, even at 7/10, this is the most painful and exhausting stretching I've ever done.
Glad you found this helpful, Valerii. Keep up the good work! - YOGABODY Team
Great videos! Can you do one of these follow alongs for Middle Splits?
Hello Sati - you can use for box splits, yes, though I'm not convinced this range (side splits) is accessible to everyone. I've seen it so so rarely in students.
This is a killer exercise! I'm a flex instructor myself and I do a lot of PNF stretching. Thinking what I can use at the studio, instead of cushions...
Hope it helps, Anna!
You're amazing thank you so much! I'm getting closer to the splits but in the past weeks I feel that I've reached a plateau. I'll be doing this every night for one whole week and I'm aiming to achieve them in that time. 😁
How is it going?? I am on my 2nd week here doing this routine
Literally my goal for now. I will try to follow ur instructions. 🥳🥳🥳😍😍😍
And hope it'll work well. Let us know once you've achieved your goal! - YB Team
Sir can you make a video on middle splits. Or can we apply the same process on the middle splits?
It's very helpful
Thanks for the support! -YOGABODY Team
Thank you Lucas for this video, I have been working with this for the past 3 days and already seeing results in my splits, really paying attention to your breathing and 7 - 10 intensity, I have been working with 2bolsters, one relatively flat and one rounded, with two cushions. and relaxing deeper close to removing the cushions. Thank you :) Also thank you for the Ankle release video as well, been using both. :)
Keep going!
thank you @@YOGABODY.Official Also interesting referring to your videos, as the Yoga journey always brings in new ways!
I absolutely love your videos and teaching style. I find the sound effect of the text overlays a little distracting and wish the volume on them was lower. Thanks for being a great teacher.
Thanks for the feedback, Kirsten.
doing this 5 times a week. i could do the splits 40 years ago....will keep you updated... love the stretch.... really love it
Let us know if you finally got it again! - YOGABODY Team
Hi @YogaBody, Thank you for sharing this info. I am running also. What kind mode watch you have. I spot that you have 2 watches sometimes on the left and right hand. :) All the love all the power from Bulgaria, Regards
Hello, I have 2 questions... 1. I have always heard that when it comes to stretching it is also necessary to rest, even if it is one day a week. It's true? 2. Do you have a video like this one, in which you explain how to get the side split? Thank you so much
Hi, great video! Your energy and presence is very soothing and warm to me and probably to many others. Thanks for sharing your passion. I have a question. Could this be used in other poses? A forward fold for example. I can’t seem to get myself any further in my fold. I want my forehead to to touch my shins! Lol. Could I try the PNF to improve in other poses? Thanks! ❤
Can do yes!
I wish I saw this before I twinged my left hamstring. I have heard of PNF before but this is one of the best explanations I've seen of it
Be careful, James... this is a really aggressive stretch
@@YOGABODY.Official It's very sad, because I have been plateauing for a while and it felt like I was finally making a breakthrough, but I might have pushed too far too fast.
The feedback on how to stay within that 7 out of 10 intensity and how to identify it is super helpful. My daughter and I both do Chinese dance and would love to get to the splits. I used to do splits routinely about 30 years ago but I'm many inches from the floor now. We tried another routine over the summer but it was brutal (beyond 7 out of 10) and no real payoff after many weeks. Hoping to try this over winter break when we have 2 weeks off from dance class and rehearsals.
Hoping this would help you regain your flexibility before and would help your daughter finally have a less brutal routine in practicing her splits. - YOGABODY Team
I feel sharp pain on my extend left leg's forefoot and toes when I am doing the splits. How to prevent it?
I am doing yoga at 46 and firs time to do splits at my age. I love this video. Trying this soon. Thank you!
Hope you achieve the splits. Remember to listen to your body if you feel any discomfort, best to take a rest. - YOGABODY Team
Thank you so much@@YOGABODY.Official
awkward, iv been doing contraction/cramping and deep breathing to attain my desires of flexibility and mobility. I never learned it, i never read it, i never knew it, it just worked and I began doing it. Your sharing of accumulated knowledge has given me ways to describe what I was doing. Great work
That's amazing that you did it instinctively, Shunyata! Keep it up. -YOGABODY Team
Great video, I will definitely try this for my front split. Could you also do a video for side split?
Hello Zyreno - I'm not convinced box splits is accessible to everyone, I actually think it's < 10% of people could - potentially - do it. But not sure.
@@YOGABODY.Official But front splits is accessible for most people?
I have been trying to do the front split middle splits stretched but don't have the right polows. Is there anything way with out using polows Thank you very much. That will be great.
Think I need to get on this to open up my lower back and wake up my glutes, stretch my quads
Thank you so much! Your explanations and videos are so helpful. I've started to feel hope and I'm more confident, but I still have a problem. In positions like this, my back knee is killing me (if it's on the floor), I feel a really sharp pain. Do you have any recommendation what should I do to deal with it?
same here, cushion
Thank you for the video, i m following every night and i hope it is helpful 😊 I m practicing yoga for a long time. I know my quad n hip flexor are tight, and my backbend are bad too. My hipstring is ok flexible. When i first follow your video, my hipstring stress as it stretch a lot, i bet its compensate for my hip flexor and quad. And my glute area have weird sensation for the next day. So i am starting at higher cushion level. Hope it will work, its my fourth day, i never practice front split regularly. But i tried to be as low as 2 inches above the ground 10 years ago
Hey @cutedingo, thanks for your interest. We always advise that you should try and stay consistent with your stretching, just don't push into any pain. Keep up the good work! - YOGABODY Team
I have been struggling with front split for 2 years and I am now 3 inches away from the floor and doesn’t feel like anything working. I will use your method to see if it works. Thanks for this useful content. ❤
How did it work out for you?
@@Mesmerize-Eyez89 it does decrease my discomfort level and PNF does work to increase flexibility. But you don’t have to hold 5 minutes. 1 and 30 sec are more than enough.
One of the mose approachable PNF tutorials. Notice in you activation phase you lift the hips. I don't, I just contract them a the same place then relax. Is there a difference?
Wow! This was an excelent strech treining, and a good way of getting educated in PNF+ human anatomy. Than you. Do you have any more videos of PNF movements?
I don't use PNF for anything except the splits, actually. I find it really clumsy and somewhat dangerous in most poses.
@@YOGABODY.Official hmmm… Interesting. I might get back to this as I make up my mind about PNF (studying to become a pfysiotherapeut).
Don't push past 7/10 intensity is such a golden nugget. No wonder, my splits absolutely sucks
Like it very much, usually people offer so many different stretches to get into splits. This is one and to the point. Could you do something like this for getting into the wheel pose. To me splits have always been pleasurable and somewhat easy to do, but I struggle so much with backbends and twists where shoulders and middle spine are involved... I've been doing your stretching program for 2 months now and am getting progress but still a long way to go for wheel as I'm also lacking strength to lift the upper body from the floor...
Thanks for the suggestions Tajana!
Very good suggestion
It all makes sense like everyone has said I been receiving the total opposite of this training and they never share expressing the importance of the correct breathing techniques
For someone with l5-s1 lumbar disc, is doing these exercises beneficial or harmful? Is increasing flexibility harmful to the disc?
I'm three weeks in now, still hanging in there. I've been practicing martial arts since the 80ies, I'm starting to think I can succeed with full splits this time.
U make it?
@@BlondePoisonnHad to stop, but now back in the game. If at first you don't succeed....
Omg for the first time ever I think I’ll be able to do a split. Thank you for this! Can’t wait to start tonight!
Hello trying to do the stretches even in the highest elevation (I’m close to 8 inches off the ground with pillows) I get this sharp pain in my inner knee that is in the back. I assume that’s not normal? Any recommendations on how to remedy or overcome this
Ive dislocated my knee a couple of times and after that i lost my splits. Im trying my middle split again. Even tho ive always been overweight ive had my splits. I hope we all make it! Good luck guys!
Keep going!
great motivation!
I do it hardcore. No warm up. Each time it get's faster and easier. I'm talking about years not some months. Splits solved my pain not being able to bow don't and recover fast. Now I can always pick something up from the floor without having pain in the back. No disadvantage at all having the full split.
Glad you found what worked best for you! - YOGABODY Team
Great explanation! Will try this. Almost tore my hammie from overstretching.
Glad it helped and listen to your body, be careful! - YOGABODY Team
Is it normal to be sore after this or am I pushing it to hard?@@YOGABODY.Official
This video is so helpful. Would you mind to do a video for middle split or is it the same technique? Thank you so much
Hi @chloek.5076, appreciate your suggestion and will take note of it - YOGABODY Team
Hey guys! Just want to say great video! Could you do something similar for the pancake stretch as im really having a tough time with it. Thank you
Appreciate your feedback! We'll consider it in the future! - YOGABODY Team
I shall comment under my comment as many times until i reach a split. Using your methods. (Its been more than a couple days already but today will be the first in terms of accountability. So here goes nothing 1!
2!!
3!
4!!!
5!
6!!
Can i apply this same method on the full splits the other kind of splits. Please respond and yes ive added this on my favorite splits video
Excellent video, clear explanation. Would you please do the same thing for the side splits?
Hi zenman52 - I don't practice or teach side splits. I'm not convinced it's an accessible range for most people. It's so so uncommon even with super mobile people.
@@YOGABODY.Official Understood. Thank you for your response. Be well.
👍
I love this, but the only problem I’m having is how bad it hurts my back foot when I rise up. Am I doing something wrong or is there something I can do to prevent the pain in the top of my back foot?
I love how simple and yet knowledgeable every one of your videos are. Thank you for sharing! Do you hold your breath for the 5 seconds of leg contraction or are you breathing in for 5?
Hello Mellie - five count engage is just a count, after that drop into deep breathing.
Having done yoga for many years I would guess breathing in for 5 seconds. Your muscles generally don’t cooperate when you hold your breath even for a second or two. If you have trouble with the breath instead of holding it. Do shorter in & out to work up to it. Hope this helps
Thank you for a great lesson! Would it benefit to prepare yourself before the lesson: 1. warm up the muscles (like, some running, etc.), 2. do a sciatic nerve glide exercise?
Hi Timophey. Warming up with light running and doing sciatic nerve glides before PNF stretching or splits work is beneficial, improving safety and flexibility. - YOGABODY Team
This is great work! I like the engagement of muscles before relaxed stretching. I teach yoga and Pilates. I am back to full splits-both sides after bilateral hip replacements. My orthopedic surgeon has fits when I tell him this! I am careful but so stretched! Feels great! Any tips for hip replacement students?
When working with a hip replacement, focus on gentle stretches, avoid extreme positions, and encourage gradual progress with proper support. - YOGABODY Team
Great work out really safe and amazing results! Is there one about side Split? And pancake?
Thank you for your positive feedback! We'll consider creating videos on side splits and pancake stretches for future content. Hope you view our other content to help you strengthen your flexibility. - YOGABODY Team
Trying to help my daughter w this & once she felt the pain it was too much & she hates this stretch. Gonna try the stack w her. What helps w me is at the end of the relax part is squeezing my quad in front, hamstring in back, as if to pull my legs open. Then I relax & settle into it. Soon as I did that I started touching the ground.
Keep up the good work! - YOGABODY Team
I’ll try this to myself this is what I wish to do Split , I been doing yoga class for 4 years but I can’t do it .
Hello Evelyn - keep going!
Hi Lucas. This is a great technique, thank you! I tried this for centre splits but didn’t have enough strength in my adductors to contract and hold every min for 5 sec. I also felt pressure in my knees towards the end. I suspect I might need to start higher or should I extend the contract/relax cycle? Thank you!
Hello Claudiane - sometimes the engage part can be harder than the relax part, the reality is it doesn't matter so much, more important you try... always can stack MORE pillows too. Keep going!
@@YOGABODY.Official thank you Lucas!
Hi ! Thank you for this great tutorial. I was wondering though, for the middle splits, what kind of engaging exercice do you recommend ? Thank you for all your help.
For middle splits, try exercises like pigeon pose and butterfly stretches. These target the inner thigh muscles and hip flexors, helping improve flexibility over time. Hope it helps. - YOGABODY Team