Serious about the splits

[Fluidic Kimbo]

Yesterday I had my first PT session with a guy who specialises in flexibility and stretching. I told him I want to get into the middle splits, so that's the only thing we train.

I've been doing passive stretching for a little over 20 years now, ever since I got into martial arts in my teens. Obviously though passive stretching hasn't been enough, even though I spent a few months recently spending 20mins per day in my leg stretcher machine.

So anyway our sessions involve exerting the muscles when they are near to their limit of range of motion. The training involves getting stronger at the extremes of range of motion. Supposedly this new strength at the extremes will be what eventually gets me into the splits.

I'm told that whether or not a person can do the splits is largely based on what their brain will allow -- rather than how long the muscles and tendons are. Having longer muscles and tendons I'm sure is a plus, but really the major factor is just how far your brain will allow the stretch before it invokes the 'stretch reflex'.

I was looking into getting a drug that inhibits the stretch reflex but they're all way too heavy and have a list of side effects. Diazepam would even help but of course it's habit-forming so I won't go there.

Last week I measured the angle between my legs at 134 degrees . . . so I need to get another 46 degrees from somewhere.

Anyone got any tips here? I'm totally obsessed with getting into thr middle splits and I'm willing to go to the PT sessions and also do the exercises myself at home.

[wango]

I recall you bringing this topic up years ago.

Regrettably, if it hasn’t happened yet, it’s very doubtful it will, very sorry to say.

You could have x-rays of your hips. Believe it or not, the head of the femur (the ball) isn’t always round and that can contribute to the issue.

Careful that you’re not too forceful and tear your adductor muscles (groin) with aggressive stretching, because that injury never seems to fully recover.

Good luck.

[Fluidic Kimbo]

I recall you bringing this topic up years ago.

Regrettably, if it hasn’t happened yet, it’s very doubtful it will, very sorry to say.

You could have x-rays of your hips. Believe it or not, the head of the femur (the ball) isn’t always round and that can contribute to the issue.

Careful that you’re not too forceful and tear your adductor muscles (groin) with aggressive stretching, because that injury never seems to fully recover.

Good luck.

If you look for 'Matthew Smith' on YouTube, he started stretching as an adult, and now he has extreme flexibility. He trains other people now to get as flexible as he is.

The PT guy I see in person on Monday's only started stretching in his 20's, and he has extreme flexibility now.

I realise I've been stretching for 22 years and still can't do the splits but maybe I just haven't been working on my nervous system properly. The stretch reflex takes place between the spinal chord and the muscle ... you need to condition the spinal chord not to induce the stretch reflex. I'm told the best way of doing this is to work on strengthening movements when a limb is close to its max range.

I'm thinking I'll fork over the US$130 for the side splits flexibility toolkit.

[wango]

... you need to condition the spinal chord not to induce the stretch reflex. I'm told the best way of doing this is to work on strengthening movements when a limb is close to its max range.

I'm thinking I'll fork over the US$130 for the side splits flexibility toolkit.

I’ve read some truly God awful training mistruths and horribly incorrect bro-science explanations in my decades of doing this, but this just might top them all.

But hell, I’ve spent my $ on some unnecessary shit in my life as well.

As I replied prior, good luck.

[Fluidic Kimbo]

People have attained the splits after being fully grown.

[wango]

People have attained the splits after being fully grown.

Look FK, I’m not trying to squash your dreams. I did the martial arts/kick boxing thing in my 30’s and faced the exact same dilemma. All of my education, training background & obsessive drive couldn’t overcome reality.

I know the technique you and your guru are alluding too and seemingly trying to repackage into something “new”. As therapists, it’s been around longer than I have.

It’s the business of voluntarily controlling something that can’t be because it’s involuntary that I was commenting on.

Good luck with your goals FK. I stopped boxing, not because of age or boredom, simply because my shoulders said no more. I miss it.

https://www.ipnfa.org/organisation/history-of-pnf/

https://mediphysio.com.au/pnf-stretching-technique/

[Fluidic Kimbo]

Thank you for those links. I've been holding stretches and holding contractions for much longer than suggested in those articles, and so starting from tomorrow, I'll hold the stretch for 30 seconds, then contract for 6 seconds, and repeat that for a few sets.

Right now the angle between my legs is 134 degrees. It is increasing but taking time. I have 30 years to get it because I need the splits for my retirement, I think I'll stop computer programming then and just teach yoga.

[Fluidic Kimbo]

I had my second PT session two days ago. We did some really weird stretches of the hips, really had some weird and uncomfortable feelings from my hips. Today my lower back is sore in a way I've never felt before (even after 15 years of deadlifting and squatting). I'm going to keep these PT sessions up for a while and just see what kind of progress I make. My last split measurement was 134 degrees, so even if I only gain 10 degrees every 2 months that will still keep me on target for retirement.

I'm currently on a very high dose of BPC157 and TB500 for my bicep tendon where it joins the shoulder, so I wonder if it will aid in gaining flexibility at all.

[Fluidic Kimbo]

I've found the golden grail for getting into the side splits:



I've started using the adductor machine at the gym religiously -- for about a month or so now -- my gains are now steady and consistent week by week. The adductor machine has 10 settings. Setting No. 1 is a very small angle (only 10 degrees or so), while Setting No. 10 is pretty much 180 degrees. So a month ago, I could get it out to Setting No. 6. Then a week later No. 7. Then a week later No. 8. Three days ago, I got it up to Setting No. 9. This is very very quick progress by my standards.

I'm gonna just keep on consistently killing myself every 5 - 7 days in the adductor machine at the gym. Of course though, even if I get to Setting No. 10 with my legs 180 degrees apart ... that will be 180 degrees with my knees bent ... and so then I'll have to work on straightening my knees out -- but I'll cross that bridge when I come to it.

[XnavyHMCS]

It will be the perfect position for you when you make your Gay Porn debut.

[Fluidic Kimbo]

The day I sit in the side splits for the first time . . . I'm seriously going to do something BIG to celebrate. Like I'll fly to Japan or something.

[Fluidic Kimbo]

Three weeks in a row now, I've gotten the adductor machine out to setting No. 9 of 10. If you were to ask me if it gets easier each week, I would say only marginally.

I think it's true what they say: It's easy to gain 10 degrees of range at the beginning, and it becomes harder and harder to gain an extra 10 degrees.
So going from 170 degrees to 180 degrees is WAY WAY WAY harder than going from 110 to 120 degrees.

It only took me about a month or a little longer to go from setting No. 6 to setting No. 9. But I might be stuck on Setting No. 9 for a few months now. I'll even be happy if in a month's time I can sit comfortably at Setting No. 9 (because right now it's a little tortuous).

[Fluidic Kimbo]

I never paid attention to hip flexors before. My 'pancake' has always been terrible.

But in recent months I've been doing exercises targeting my hip flexors, in particular when my leg is externally rotated, and things are really starting to happen now.

It doesn't make much sense to me, but your body really does start to allow increased range of motion in the hips and legs when you strengthen your hip flexors.

Two months ago it was torture sitting in the adductor machine, but now I'm much more able to tolerate the strain as my adductors stretch.

I'm still a distance away from the side splits but I'm getting there.