TIPS, TRICKS & HOW-TOs
The Bendy Blog: Flexibility Training Articles
Filter posts by topic:
All Posts / Bridges / Contortion / Front Splits / General Back Flexibility / General Flexibility Tips / General Lower Body Flexibility / Middle Splits / Neurodynamics / Shoulders / Straddles / Yoga /
Help! My Knee Hurts in a Lunge
Knee discomfort - especially in the back knee - while doing a lunge is not uncommon for folks with tighter hips. There are many reasons you might be feeling some knee pain while in a lunging position: weak quads, tight quads, improper patella tracking, too much pressure on the patella, etc. Thankfully, there are several modifications you can try that can alleviate some of the pressure on your knee so that you can still stretch comfortably!
How to Close the Last Inch(es) on Your Splits
So you’ve been training you front splits for what feels like for-ev-er only to get stuck 1-2 inches away from the ground for months. Sound familiar?
Don’t despair! There are two main things I’ve found help students the most once you get oh-so-close and need to just close that last inch or two to get that sweet sweet touchdown.
How to Fake a Split: The “Illusion” Split
Whether you are oh-so-close to flat splits, or still quite a ways away from the floor - anyone can fake a split if you do it at the right angle! And “faking” your split is easier and more comfortable than your regular split, so it’s fun to learn how to do.
When (and How) to Start Working on Oversplits
While oversplit training may look like exercises reserved for those who are currently extremely comfortable in their flat splits, it’s actually safe an effective for students who are still an inch or two away from flat splits (and can even be a sneaky tool to help you close those last couple of inches!).
How Long Does It Take to Do the Splits?
How long will it take you to be able to do the splits? The boring answer is it depends. A vast generalization would be it could take between 3 months and a couple of years, depending on your starting point, what your stretching routine looks like, what the rest of your life looks like, etc.
Split Variations if You Can’t Do a Flat Split
If you can’t yet sit flat in a front split, you actually have a lot more “options” of splits to practice than you might realize! In addition to do plenty of complementary hamstring and hip flexor stretches (like in this 10 minute splits routine), it may be helpful to shake up what kind of split you’re doing for an endurance hold.
10 Minute Splits Routine
This 10-minute routine is what I base my own training off of. It’s great because you can still squeeze it in on days you’re pressed for time, or you can run through the whole series 2-3 times to get progressively deeper. This routine aims to thoroughly stretch out (both passively and actively) the major “supporting” muscles in a split - mainly your hip flexors and hamstrings. Often these are the muscles that feel like they’re holding students back from achieving a nice flat split.
No Partner? No Problem! How to Use PNF to Stretch for Splits
Working on your active flexibility is arguably one of the best (and fastest) ways to improve in your splits. PNF (proprioceptive neuromuscular facilitation) is a stretching technique that alternates passive and active stretching to help increase your range of motion. And it’s super easy to do at home!