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Front splits stopped progressing- anyone recognizes?
Now I'm starting a front splits problem-thread again :). Just like last time, it is not about myself but from someone who contacted me on youtube.
This woman (29 yrs) says her front splits have not made any progress in a whole year. The first months when she started stretching they did, but then they stopped and she doesn't understand why. I asked her if she is really sure that she hasn't progressed and she says she is, so I will have to believe that.
She has even taken stretching classes (though it didn't help) so she should have learnt proper technique (if the teacher was anything close to ok).
She stretches three times a week which sounds good to me, not too much, not too little and I asked if she feels sore on the day after and she says that she does, a little. That also seems good because it should be a proof that she's pushing her limits. She doesn't have pain in joints.
So she asks me if some people just can't go past a certain limit….and I have only heard that about middle splits because some people's hip sockets are deeper than other's. About front splits I've never heard of any limitations due to bones or so.
Have any of you been in a similar situation? What did you do? Did it help to just continue on the same path and be patient? I don't understand why she's not progressing since she doesn't seem to overdo it or so.
Thanks in advance!
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9 Replies
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Jeezzz, I've the same problem! I've not been able to progress and I've to super warm up to even try it and get to my max low.Just today I was thinking about that and if some people have to have some kind of surgery to make it possible…:-(
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There are all kinds of theories about stretching so you might hear all kinds of answers!
My personal thoughts are…. we all have different bodies and for some the bone structure, over all heath and genetics, makes doing splits more difficult or physically not possible. However, I have seen people who were very inflexible reach the splits!
One of the main issues I think people have whether it's stretching or any kind of physical activity is their MIND! If you tell yourself over and over, you cannot bend or will "never" be flexible, or that something is hard, then this is what your mind will accept and so will your body. It sounds weird, but I really feel you have to actually believe you are capable of whatever task your trying to perform.
We all have physical limits, but I feel those limits are set by our minds to some degree.
Tell her to change up the order of her stretches, the kind of stretching, and the time she holds the stretches. The body and mind needs to be challenged with change to grow.
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I was feeling that way earlier this year. I have a friend who does massage therapy. Not the "rub you to make you relax' kind of massage, but the "fixes problems with your muscles" kinds of massage. When I asked him about it he said that flexibility can be physically limited by muscle adhesions. That's when two (or more) of your muscles basically "stick together" to give your body added strength or support in a particular area. They can come from a lot of things – compensating for an injury or a repetitive use of a particular part of your body, for example. Most people don't notice them because they aren't trying to push their bodies beyond the normal day-to-day range of motion. But when you are pushing for more than that normal range of motion (getting your splits for example) those adhesions can limit your progress. Because then you're limited by the ability of those muscles to stretch together.
Over the last couple of months he's worked on my legs I've discovered flexibility I haven't had since I was taking ballet (which might be where some of my problems come from – since I probably went on point before I was ready and my muscles compensated for it). I went from being several inches off the floor in my splits on both sides no matter how warmed up I was to being all the way to the floor on my good side and an inch or so off on my bad side. I've also found the foam roller (and foam roller lessons here on Veena) to be really good for this between massages. I don't know if this is a fluke (I'm not exactly a scientifically valid sample size by myself) but it did work wonders for me.
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Thanks for the great replies!
Yes, she definitely needs to change something in her stretching routine. Must be so frustrating to just go on while nothing happens.
I know it's a lot about the mind, it doesn't sound strange to me. I'm sure it's the number one condition for any success no matter in which field.
Perhaps bone structure play a role also for front splits. Sometimes I wish I was a doctor to be able to understand these things better. That would have been great.
darcit, that about the adhesion was interesting, I've not heard of it before. Maybe she should see a sport massagist in case nothing else helps!
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darcit, I am interested in finding a massage therapist like that! what kind of massage is it/what do I for?
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Foam rolling and a well place tennis ball could help release "adhesions" and old tissue that had been injured.
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sparrow – it's considered therapeutic massage. I would look for someone who specializes in things like pain relief and muscle injury rehabilitation. At least, that's what he specializes in – so that's my best guess.
And the foam rolling really does help me between massages. I tried the tennis ball once – but my dog just thought that was an invitation to play (she LOVES tennis balls). I suspect that just the foam rolling would end up working the muscles completely out – the massages just seem to make it happen more quickly for me.
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If shes pretty close to the ground id recommend to put her front food on a book or something so she can get more weight.. Im no expert though.
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Posture issues may also be preventing her from making progress. I had a really pronounced anterior pelvic tilt (AKA sway back), but I've been working with a personal trainer lately to correct that and I noticed that my front splits have improved by 3 inches even though I haven't been stretching much.
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