Stretches for middle splits #shorts

Middle Split Progression! David @MovementbyDavid takes me through an impromptu middle-split progression. 1 have been following this progression twice weekly for the last 2 weeks and making some incremental gains.

I already have a decent base to start with, but it doesn't make these moves any easier.
What's the point of learning the middle splits? Improved flexibility and strength in the hips will help to reduce your risk of injury. This is true of all joints in the body.

However, we must progress to this point slowly and incrementally. There is no need to "force" any positions that may feel painful.

Steps:
Warm up and do 10-20 Alternating Side lunges or Cossacks.
60-120 second butterfly stretch - lift the butt off of the ground if this is easy.
10-20 Elephant Walks on each side with your hips shifting to the side.
60-120 second Pancake - active (using your own muscles to get lower) or passive with a band assisting you. Turn your feet and knees outward as you hinge forward.
30-120 second Active split hold with a hinge. Try to arch the lower back. Use your hands/arms for assistance.

Hobble away

This video is available in the full length version on our page also. This is edited down a lot.
- it's 6.5 minutes cut down to 90 seconds in the above video.
Let us know what you would add to this! There are many ways to achieve this movement.

[crdrost]

“that's what you do, what do I do ”😂 ☠️

[RosenrotRtLiebchen]

i love the other guy's comments "it feels terrible" "oh that was the warmup" "that's what you do, what do i do?" and then the walk off with "thanks david"

[turtlellama]

This is the energy of 2 toddlers playing in a park and I love it

[paulinapaszkiewicz]

"thanks David" with that walk ... I'm dead 😂

[milanwoody]

Not the walk off "thanks David" 😂

[Tiewaz]

I appreciate the second dude willing to say, "Hey, could you teach me that?" on camera. And NOT ending up being one of those "instant mastery" results. Takes time and work to learn things.

[sonelanderson]

That walk with the "Stay flexy" had me🤣

[elpanamaster]

‘Oh that was the warm up’ got me hahaha
I feel you dude!

[JamesRoberts-cy]

"The more arched it is the deeper you'll go" is CRAAAZY

[annawilliams]

That little “stay flexy” at the end tho 😂

[ryukrocks]

This is actually the best possible post ever, I usually just see this guy explaining how to stretch the way the he does and do it himself, but it feels like „yeah okay how the fuck am I meant to replicate that?“ but seeing him actually teach someone and them doing it really well is a lot more motivating to actually make me wanna try that

[rosej]

This is one of very FEW exercise videos where they acknowledge the beginner would be looking at the experienced person like "You must be out ya mind if you think I can position my body like you do". I appreciate the honesty so much!😅😅😅

[purplezillaz]

‘Thanks David’ while limping away was so real. My everything hurt just watching this 😂 Really great info

[zano]

Bro was walking with a limp and he's healthy, I can only imagine what'll happen if I were to lol

[bethanyclarke]

"Thanks, David." *wobbles away* xD

[mgrey]

The laugh when he realizes that’s just the warm up. lol

[jewelfreeman]

This guy's excitement is so wholesome

[jakedanangknapton]

Using the muscles you’re trying to stretch to “push down really hard into the ground” is actually a technique used by sports physicians to stretch out tight muscles. It’s called Post-Neuromuscular Facilitation (PNF) stretching. The idea is that following a voluntary contraction, relaxing the muscle creates an extra window of opportunity for you to further push the nervous systems tension barrier to allow a better stretch.

[johnfrench]

I'm impressed with the crossfitters flexibility. Not surprised, just impressed.

[keziahjoymusic]

Was it just me who looked at this video and thought "this is what i love about gym dudes interacting with each other" it's the pure freedom and support ❤