Middle Splits Routine
This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more, move on to 2 times per week if you like. Training for splits daily without rest can lead to sore muscles and loss of flexibility. Give your body time to rest. Perform front and middle splits on the same day or leave a day of rest in between to let the muscles recover.
awesome routine Veena.!
This is fantastic! Just what I need to complete my hip rehab! Just when I needed it most, you posted this–you ARE psychic!
Thanks guys!
Wonderful Veena!! Thank you!!
Thank you Veena!!! This is a wonderful split routine. : )
Is it normal to be slightly sore a few days after doing the stretch routine?i’m just a touch sore,not so bad i don’t have range of motion, just more like “oh ihaven’t used that in awhile”
A little sore is normal when first working with new stretches…. but if your really sore then you may not have been warmed up enough OR you may have stretched a bit too far. 🙂
The backside of my knees are really hurting everytime I do the sitting V-stretch. Is this dangerous?
Have you looked at the lesson for the v stretch? What do you mean by hurting? A pulling, tight feeling is normal if your hamstring or calf muscles are tight. Have you been stretching the calves? If you feel sharp pain that is sudden then it’s always best to see a dr.
Oh okay, I guess it’s just tightness, because it isn’t a sharp pain it just feels like I’m stretching the ligaments in the back of my knees.
Thank you thank you! Foam roller + your stretches and I got my middle splits!!! Even as a little girl I could never do them but now I got em!!! Photo to prove. THANKS AGAIN! https://studioveena1.wpengine.com/photos/previous/4ef0b362-5c8c-40f1-a7c8-27880ac37250
Just had to pop in and say “Thanks, Veena!” I love this routine. I’ve only tried the part using the foam roller (to lean over on) a couple of times…but today not only could I lift myself up/over it, but I was able to push off eneough to turn my knees forward and sweep my legs behind me! It made me feel super cool! Next to do the sweep without the foam roller…there’s always some new trick to look forward to right?
Fantastic!! Always somthing new!
Veena! As said you re a physic! Well, may I ask you, is that 23 min streching too long for strech cause I think my body is cooling down after 10 min… 😛 Or should I be all sweat! :)) Should I do all the program as a begginer or may I take some parts of it and use them as I can?
That is why you should stretch in a warm room and wear the warm clothing. I always wear layers when I do my flexiblity work 🙂
Oh and yes a begging we can use this routine but you may have to modify some of the stretches
Is there some sort of alternative to the first few moves with foam rollers for those of us that perhaps don’t have one yet? I don’t want to leave them out completely as they seem helpful and important.
the use of the roller in the beginning is to help loosen/relax muscles, you could massage the muscle group being rolled instead. Place the hands on the muscle and press in from both sides kind of, jiggle the muscle back and forth, to loosen it up.
Thanks V! I ended up rolling a tall can of hairspray into a yoga mat lol it worked pretty well!
This is truly helpful!
hey veena when im doin these stretches something in the side of my left knee feels like its gonna snap or pull apart is that normal? it doesnt happen in my right knee!
I would suggest going back through the individual lessons to see what stretches for the legs work for you. That is not a normal sensation to have.
This is a great lesson Veena to help massage the fascia of the muscle! Thank you.
Awesome lesson, Veena!
I just used this for the first time, my flexiblity needs a lot of work, but this felt awesome. The only move I could do just as you demonstrated was the Adductor Stretch Knee Up.
I realized that I have a very hard time not rounding my back when I try to lean forward in to a stretch. How can I improve that issue?
Just being aware of not rounding will help! Give it time and stay with the new positioning. Watch yourself in a mirror this can help remind you too.
I did this routine before the flexibilty class that is at my studio and it helps a lot!
This is fantastic thank you Veena 🙂
Veena, when in the butterfly/diamond stretch is it normal for you bum to come off the floor a tad when your chest is on the floor or am I doing it wrong? Thanks!
Yes, Amiloo 🙂
Veena, after I did the side splits routine, muscle sore on the other day. Can I still do the mid splits routine ? They use the diff muscles right? 🙂
Some of the muscle groups are the same. I would wait one day.
Just tried this for the first time and i got about 2 inches lower in my middle splits! This is the lowest I have ever been! Thanks for this 😀
I did this last night and I am like 3 or 4 inches off the ground. I’m SO CLOSE!!!
every-time I do this it makes me both love and hate you veena ;). These are such great stretches but damn sometimes stretching is hard work. I’m making progress though!
lol wouldn’t it be great if things didn’t take time! I’m impatient!!
Thanks veena! This routine is amazing. I have had my front splits for awhile but could never get the middle one…until I found this routine! After several months of doing this series I finally got all the way down tonight. I think the slow progression of these stretches was just exactly what my body needed. Hooray, thank you!
Yay, that’s exciting!!!!! Congrats!
will this help in loosening up the back of my knees especially the left one which is super tight?
Yes, you might want to take a look at some of the foam roller work too for the hamstrings.
THANKS AGAIN V XXXX
What size foam roller is needed?
It doesn’t matter, but I personally like a longer roller. 🙂
Thanks SV!! 🙂
Just tried this stretching lesson loved it! Gonna be part of my routine from now on. Thanks Veena u Rock!
Awesome!!!
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Wow these stretches are great a lot different from the usual stretches I’ve been doing, I really felt I had a good session today although I do get slight cramp in my hips when I feel I have stretched a bit too far, I’m wondering is this from my hips being a bit tight?
This is so hard. I’m going to keep at it. I’m no where near the floor….:(
Flexiblity takes time 🙂
Skullpixie, it could be stretching too far.
Firstly I gotta say this routine is amazing and really has made a difference in my flexibility so major thanks for that! I would like to improve my active flexibility a bit more though (if you’ve explained all this and I’ve just missed it I apologise!) as any move where I can push against the pole or floor I can see an improvement, but moves like the ayesha and chopper etc where it’s just your legs by themselves in the air, aren’t nearly as wide as I’d like. Any tips?
Thank you! For moves with legs by themselves try working on your strength. Strengthen your glutes and hips for upright moves like chopsticks, and ballerina , strengthen the quads and most of all train the legs by performing movements found in many of the lower body conditioning and strength lessons for all other positions. In the individual lessons you’ll find some cues for actively contracting muscles groups, but I don’t have any lessons that focus just on PNF or resistance stretching. 🙂
Hey Veena, I got Cleo’s DVD to supplement the stretches here, as she does some PNF Stretching and different bits and changing it up helps. I’m stuck on the last couple of inches of my middles though. Have been in the same place for a month and is dribving me crazy. I just can’t get it completely flat and straight from foot to foot!
Is there a reason you need to have a perfect middle split?
Er, no. Not really, I guess it’s just that was my goal and it’s annoying to be so close.
Genbob, have you seen my Tips for hips video? https://studioveena1.wpengine.com/lessons/view/52f02e1f-aad0-49b3-9ff3-6fbe0a9aa0eb you may find it helpful. As far as being frustrated and annoyed, I would say be proud you’ve come this far, maybe think about why you feel you need to have perfect splits. I’m guessing in photos and vid you can’t even tell you’re not in full split 🙂
Hey thanks Veena, I’ll check out the video. I was so focused on getting them and felt like I couldn’t pat myself on the back as a job well done until they were exactly 180 and so your question kind of threw me. (I guess this speaks volumes about my personality!) But you’re right, I’ve worked hard for this! I have a photo up on here, maybe you could check it out and tell me what you think? Next stop front splits!
I say your middles look great personally!! Be proud!
Thanks Veena, I will!
I know I am less flexible on my right leg (and arm), so would you put more time into the less flexible leg?
PS: Out of curiosity, would the ‘dominant’ leg be less flexible? I am not quite sure which is my dominant or stronger leg because I wear out my left shoe quicker than my right, but I am a right hander. I was told that I also snow board in a different orientation to others with the right leg forward or downhill.
You can spend a bit more time on your tighter side, that’s totally fine.
Because of the extra strength often found in dominant muscle groups the muscles can be tighter.
This lesson was great, but I feel slightly discouraged because I’m like a tent when doing the Hover v stretch and variations. Like two feet or more from the ground. It’s going to be a long road 🙁
You wouldn’t need the routine if you were already super flexy 😊 We all start somewhere.
You’re right of course lol. I’m going to start these routines once a week for three weeks then see if I can increase to two. Thank you for these lessons!!!!