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Thread: Middle Splits Hurt! :(

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    Senior Member Rileygrl06's Avatar
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    Default Middle Splits Hurt! :(

    I am so frustrated right now because for two weeks I've been trying to learn how to do splits down the middle where I'm facing forward. I learned side splits both ways pretty quickly, but I've always been so stiff the other way (granted I only just now started actively stretching for them everyday).

    I don't see any progress and I'm wondering if all this discomfort is worth it. Are there some girls that physically can't do some types of splits or can anyone do them with enough practice? How long do you think it will take?

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    Senior Member ImpossiblePrincess's Avatar
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    Default Re: Middle Splits Hurt! :(

    You'll get there eventually! Middle splits take longer to learn than side splits.

    You'll want to gently stretch though...if it really hurts, you're pushing yourself too far! Hold each stretch about 60 seconds then rest. It'll probably take a couple months to get all the way there.

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    Veteran Member azaleanola's Avatar
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    Default Re: Middle Splits Hurt! :(

    It took me about 3 months.

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    Veteran Member Amareth's Avatar
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    Default Re: Middle Splits Hurt! :(

    In my head middle splits and side splits are the same thing, I think the ones you can do are front splits?
    And you're trying to get this one?


    If that right there's a few different stretches you need to do:
    The Frog Stretch

    and a variation of it where your knee is bent at 45 degree angle

    You work towards being that close to the ground. These 2 exercise will stretch your hip flexor muscle in 2 different ways.

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    Veteran Member Amareth's Avatar
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    Default Re: Middle Splits Hurt! :(

    Couldn't put all the images in one post so continued...

    Also sit with your legs straddled wide and lean forward keeping your back straight, don't stress if you can't lean too far forward, as long as you feel the stretch. You can also do it against a wall so there's pressure against your feet keeping your legs open


    Lastly sit like this putting light pressure on your knees to push them down if you can.

    Remember, stretching shouldn't hurt - just be uncomfortable. If you're pushing the stretch to the point where it hurts a lot you could be doing yourself damage and your brain will be telling your body it doesn't want to bend that way so your muscles will be resisting the stretch.

    This is my area of least flexibility, but I've gained about 2-3 inches on it in the past 2 weeks by doing these stretches everyday and holding each one for at least 1 min. The last 2 stretches I'll just sit in while I watch TV until it's too uncomfortable.

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    Senior Member Rileygrl06's Avatar
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    Default Re: Middle Splits Hurt! :(

    Thanks Amareth...those pics were very helpful! I'll definitely keep at it. I'm trying to do the kind in the second picture.

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    Veteran Member Amareth's Avatar
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    Default Re: Middle Splits Hurt! :(

    you're welcome. Some people find it a lot harder to get the middle splits than others and for some people it's impossible, it's to do with genetics and something about the length of the bone in the hip joint (it was all explained to me but I forget) and I've seen girls who are super flexible in every other way but see when they do middle splits they're an inch or so off the ground because their bones simply won't let them go any further.

    Having said that an inch from the ground still looks damn impressive and looks close enough that people generally won't notice, especially if you work on front bending and lean forward when you're in the splits.

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