How to Do the Splits – PNF & Breathing Tricks
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Published 2022-09-23
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/articles/PMC3588663/
Effectiveness of PNF versus static stretching on hip flexion:
pubmed.ncbi.nlm.nih.gov/28182516/
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
All Comments (21)
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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
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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.
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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.
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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
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Been doing this for the past 10 days or so and I'm already really excited about the progress I've been making :)
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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.
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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.
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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.
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So glad this video showed up in my recommended list! Thank you! I can’t wait to try it!
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This is the best PNF breakdown I’ve ever seen!
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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.
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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!!
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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
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Highly informative .Thanks for sharing Lucas .
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You’re amazing! I’ll have to try this when I get home.
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Grateful for this video. Thank you!
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Very helpful Lucas.....thanks for the video
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Thank you for these scientific yet simple explanations, which makes this important knowledge easily accessable, much appreciated 🙏🏼
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This is amazing! Thank you very much!
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Great tips! Thank you!
