its not what I wanted, she got injured, but I get what you mean, its a good lesson for those trying to go through the same 'challenge', to take their time and trust the process, awesome video.
^^^ this!! it doesnt make you feel frustrated and like you "failed" if you didnt get it in 30 days. each body is different not everyone can achieve this is a month. if you didnt make it im sure you got a lot closer to your goal tho! just add another month and youll get there :D
It took me 2 months to get my splits and I practice every day and I'm already pretty flexible so give yourself time It's the best for you and your body
What really helps with your splits is being SUPER warmed up first !!! Then do these stretches as you cool down - holding each for 10-25 seconds. But seriously work out super hard first !!! You’ll get them so much faster
FOR ANYONE LEARNING THE SPLITS!!! IMPORTANT⚠️⚠️⚠️ When doing the splits make sure your back foot is not turning to the side, it can cause unneeded pain and health problems.☺️
@@r.e.d-ravan I guess they mean let your back heel point up to the ceiling instead of your heel facing the side. I am a dancer and when performing ur heel would usually be turned to the side (turned out) but when stretching have all five toes on the floor on your back foot. Hope this helps 😁
That's an amazing progression. In my case, it took me more than a year to get the same results, and I found out I was doing so many wrong things that delayed my progress. This is what you shouldn't do: -Stretching every day without rest -Running/Jogging as a warmup for stretching (you seriously need to avoid this), try looking for a different way for warming, like a 15 min basic leg workout. If you're a runner, this doesn't mean you should stop running, just don't do it the days you are gonna be stretching or training your splits. -Attempting the splits without warming -Forcing your splits -Focusing only on flexibility and ignoring muscle strength -Trying the "get your splits in one day/one week" videos, there're plenty of them in RU-vid and Instagram, performed by influencers, contortionists, etc, that have a big amount of flexibility. You should avoid this, because many of the elements you see here, require a high level of flexibility and there is high chance of injury if you try to attempt them. Oh yeah, and don't believe if the title says "for beginners", most of the times, they say that, and believe me, they are not for beginners. This is what you should do: -You should create an appropriate routine for your current level of flexibility, try getting help from an specialist, or someone related to neuromuscular science, it's better if that person has been involved in dancing or gymnastics, 'cause their knowledge is perfect for this kind of routines. -Set days for exclusively for flexibility, days exclusively for rest and days exclusively for muscle strength, yes, you will need to train your legs a lot, if you want to see progression and decrease the chance of possible injuries. -Try doing a research on something called "PNF" and how does it work, this is a total game changer when you are training, and I'm sure it will help you a lot. Watch this video if you can: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Zq6_DzukdCU.html (I'm not promoting the channel, it's just an advice) -Keep training and be perseverant, don't skip the days for strength, or the days for rest. -If you have an office job where you spend so many hours in a desk, try standing up and walk at least 7, 8 min, every 2 or 3 hours, this will help a lot. I hope this could help.
Hi, I have a question, how many times a week would you say it's best to stretch ? I have started doing it every day for a month, I thought the more you do it the better. Thank you!
@@HortenseLapasse i'd say it depends, if you notice that your body needs more rest then 2 day rests a week, if not then 1, and also make some 2 days for muscle strenght, that'd leave 3 or 4 days for stretching and the others for muscle strength and rest. doing it every day a month without rest seems exhausting lol. the rest days you can maybe do some yoga meditation to properly heal since yoga poses still have some stretching ones
I am a dancer and i am not flexible at all, i tried to get more flexible but i felt like it didn’t get better. This motivates me to start trying again and that i probably did it the wrong way! I Will definetly get some yoga blocks. It’s really realistic to not be able to get down in 30 days but u got so far That’s really impressive ❤️
You really can't get the splits in 30 days, esp if you don't come from a background of movement or aren't naturally flexible...Not to mention you need to be strong in the split position (to actually hold it) and not just flexible. I was where Lena started and am now about 3" away from splits and I've been at it for 5 MONTHS lol also doing pole and going to the gym 1x a week. Training the splits every other day, with no background in gymnastics/sport/dance. 5 months lol...But I'm almost there. Going faster will only get you hurt...Consistency is honestly the most important thing in splits, and time. And give yourself rest days, too. Your body needs to recover even if you're only stretching.
I appreciate you posting this even though you didn’t finish. It’s a good warning for the rest of us going into splits and I like that you were honest about it
When I was trying to get my split I did the exact same thing. I just kept pushing myself which just hurt me more. Advice to anyone trying to get their splits- don’t push yourself too hard. It will hurt you in the end. Do a normal stretching routine five days a week and you will get there. :)
I just wanted to say that this video is what I needed. Many times I’ve gotten into the habit of healthy stretching habits, but when I get so so close to my goal, I pull a muscle and loose hope, but seeing you say that it’s okay, it happens to others, and I’m not alone makes me want to try it once again :) thank you
Just don't give up. Be consistent with your stretches and be patient 🤗 And don't force it. Take a rest day in between if you're very sore because it will help you get further with your split. If you're sore, you're also very stiff
if you do want to try again, some tips to prevent soreness and injury are to exercise 5-10 mins before stretching, stay active/moving even when not stretching, to not push yourself too far, and that stretching half an hour 3 times a day is enough
I highly recommend arnica for any pain, soreness, swelling. As a dancer it makes it extremely happy to see people try these things out, but as most teachers of mine would say quality is better than quantity and what they meant by this is “would you rather be able to do these things once and be hurt at the end or would you do the process over again to be able to make the hard work last”. Your doing so well I hope you reach you goal soon💞💞💞
wow that's such a big improvement! Don't be too hard on yourself, you have time to improve even more, you don't need to do it in 30 days if it means hurting yourself ❤️ also congrats on you graduation ! ❤️❤️
Focusing on the process rather than having the deadline in your mind is much more healthier. One does not fail if a split can't be done within 30 days. It might take 40 days or 50 days. When I practise the splits I always wonder whether I push myself too hard or whether I am too much in my comfort zone. I realise it once I get pains from overstretching and then like "Ah, I did push my body too hard". I will try the splits again and give myself 90 days and build a routine around it. If I manage it earlier, great, if I need longer that's fine too.
An honest tutorial. I appreciate your warning concerning the bands. You were doing very well before you included the bands, we could see you were on a successful course before then. Well done and thank you. God bless, you may well have helped more people to be successful because of your honesty, because of your cautionary note, than you realise.
When I practiced te splits, I went also to far, so my knee was really hurting. I needed to give it some rest, what was really difficult, but I needed to, because I couldn’t do it anymore. Now when I do the splits, I have to be really careful that I don’t overstretched it. Now, after a long time of practice, I can do the splits, but I can’t sit to long in it. What I wanna say: everyone who overstretched, can do the splits. It’s more difficult than people who’s not overstretched there legs, but it’s possible. If I can do it, you can do it to!😊❤️
In mountaineering there's a term called "Summit Fever" which makes people risk their lives to get to the peak of a mountain even when there is imminent danger ahead since they're so close. I feel like that's the closest thing I can think of in English as a translation haha.
This is the typical example. If you are improving and not getting injured do not abuse your body more. Take your time. The worst thing is to try to get even faster improvements. This is when rather than improving you get an injury that sets you back.
This is amazing About 3 months ago I decided I wanted to do the splits, I stretched an hour and a half every day and in about two months was able to gat my over splits on my right side and just barely the splits on my left. Anyone who wants to do the splits can, it just takes time and work! Good luck 💜💜
You were almost there indeed. When I practiced my front spits I took a day off every 3, 4days or so. In this way I felt like my legs are more stiff at the beginning for the day but I made more progress at the end of the session, I dunno why tho. Pls don't be in a rush out of the feeling like you are wasting time away. You will achieve your full splits as long as you don't stop training.🙂 예상치 못한 데에서 들려온 한국말. 반가웠습니다. 얼른 쾌차하시고 완찢하시길!
Kee practising the stretches for longer time…the warmer and stretched out the muscles are the better you’ll feel….and never ever go past the pain point if its paining that is your limit hold there then come back up its very tempting though but you’ll end up injuring yourself and have to wait longer for it to heal…first hand experience I injured my right hamstring while pushing too far took months to heal walking up the stairs used to hurt too…now I’m again practising well I can sit down completely just waiting for it to become a passive stretch.
when you stay in the moment and love the stretches and not think about the end goal you move faster and safer but when you start focusing further than where you are you lose your body awareness hence injuries. Thank you for the lesson
This is awesome that you went for it and came so far! Amazing job! I'm almost 30 now and am determined to get flexibility and my splits. My story is similar to yours. As a kid who trained in ballet and skating, my flexibility did not come naturally AT ALL LOL. I do remember struggling greatly to sit in the splits comfortably and it took me a looong time to get it on my right side. On my left, I never got far at all for some reason.Anyhow, one thing I'm learning is to have patience with yourself. Just consistently stretching everyday for 30min-an hour has already helped my joints feel much better. I think when it comes to the splits, its not something we can rush as adults because its just not realistic for most. 30 days isn't much time at all. It will probably be a few months before I can get splits on both sides but I'm going to keep on trying :)
I'm on day 23 of a 30 Day Splits Challenge as well. My body has made major improvements but I am still not close to the splits either. Might take me 40 or 50 days. I have also rested quite a bit between days because of muscle sourness. But congratulations for your follow through and dedication, you are so close! And the most important thing is you feel more in tune with your body - same goes for me! It feels great.
@@LaPetiteIrlandaise sure here you go: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dAB-N4vOAL0.html and ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Di5oLzkSrBo.html Good Luck :O
This is exactly what happened to me as well. 3 months later I still feel the pain in my hamstring. I’m so upset I pushed myself that hard I feel like my hamstring will never be the same but last week I started back up with yoga so I pray I heal my hamstring. You did so good love 🤍 I’m so proud of you 🤍
For anyone reading, this comes from my experience: muscle strain is really painful, don't massage it, it will open the tear more and more, and try not to force the muscle. Doctors will tell you to stop physical exercises for at least two weaks.
you were very close so don’t give up on it, keep stretching but with patience and listening to your body more! better to do it slow and safe than risking and injury just to have them quick. I’ve been stretching for almost a year on and off and i’m super close to having my splits. flexibility is something that builds over time, you just need to be consistent! Don’t give up if you really want it❤️
I started stretching to do the splits, but then I let it go and decided to take care of my whole self with yoga (also with Boho). I've been doing yoga nearly every day for for several years, with a little bit of loving, extra focus on my hamstrings and hipflexors. A few months ago I got curious how low my splits would be and was surprised that I could fully lower myself down (granted that it was not the wonderfully relaxing looking splits that Boho does, but whatever haha). A little love and patience goes a long way (not just when it comes to stretching). It's a beautiful lesson that our experiences can teach us. Hope you get there one day! (or maybe you already have, in which case: Congrats!)
I've been doing challenges so many times and usual ended up similarly. Last year, I told myself, no more. I started stretching daily for a shorter time, listened to my body and went only as far as far my body allowed me. And I made a slow, but amazing progress. I'm not in splits yet, but on my own sustainable way there. Sometimes, slow baby steps are better. But you still made an amazing progress.
I'm a ballerina which is the reason I put effort into getting my splits I stretched every single day without rest days and in one month it paid off. I’m already pretty flexible so my body probably kind of understood the stretches faster but what I’m trying to say is sometimes 30 days are enough sometimes they aren’t. Don’t lose hope because eventually you will get there (And to be real I would have never tried to get the splits If it wasn’t for ballet so thank you ballet for the pain 😃-).
@@dbnd2240 It’s always different for all of us because we function in different ways. It can take 1 month to 3 months or a year but you will get there. :)
Just wait 2 weeks, then go again. You need to give your body time to heal and rebuild. The exact same goes with muscle growth and power lifting. When you're training for a new PR you shouldn't push yourself for 2 weeks before you make your attempt.
OMG! Don't be sorry! Very inspiring, sincr I also quited karate classes as kid, because the teachers started tô get agressive with their stretching techniques. This is the coolest "split tutorial" I've ever seen! Congratulations! 👏🏻👏🏻👏🏻 😍😍😍 🤸🏼♂️🤸🏼♂️🤸🏼♂️
I am 6 decades no splits, and a dancer. I have learnt and accepted a lot. I can see you have an imbalance and are favouring the left side, I also could see that you could get it. I am not gifted at physical flexibility buy I am with strength beyond measure. Why is flexibility so favoured, where other gifts that helps people accomplish what they need to are not valued? My 6th decade at not being able to do the splits, but my 6th decade at perseverance, acceptance and just really enjoying the exercises not because I get a certain outcome and for learning, living, experiencing. I am inspired to give the blocks ago again, because of this video. Our bodies are designed for other things, just learn to appreciate those other things and deal with the imbalance. Koala hugs to you for giving it a go.
I just found your channel tonight, I felt so bad for you. lol But the ending I believe all of us here want for you, is of course to be able to do the splits, BUT while your healthy and after you're all healed up. So I'm just hoping to see you accomplished that maybe in just 30 more days. Which is GREAT!! Most people don't even start after they are grown, let alone finish. 30 days, 60 days or more, as long as you heal properly, and never give up! Cool Video. - BC
As someone who isn't naturally flexible and has scoliosis I'm setting my days more of an 100 day goal for getting to the splits, and if that 100 becomes 200 or I never quite manage it then that's fine. I'm hoping it just helps me align my hip flexors and spine more than really targeting that end goal.
Great job! Don't feel bad about the ending. Just think the Lakers' season ended because one guy had a muscle strain. Going along with the redemption theme, maybe for one of the 30 in 30 you can relearn a subject you previously found difficult in high school
Heyyyy heyyy it’s okay!!! It’s okay :) I know it feels like you should or could do more but it’s really important to rest. Rest is KEYto winning. I had to learn that the hard way. I’m 27 now and I just recently learned that after always feeling pushed as a kid
Thank you for sharing this. My daughter and I are going to be working on our splits this summer and this is actually super helpful in guiding us to not overdo it. I hope you were able to achieve your splits!
This was beautiful bc it’s real and honestly you accomplished your goals your being too hard on yourself 30 days ago you weren’t as low to the ground as you are now - you also taught us listen to our bodies bc I am the person that would just think I’m not trying hard enough and get injured.. it seems like you might have pulled a muscle and that takes a few weeks to get back to normal ❤but great results great information great content 🎉thank you
I’m recovering for an awful broken leg, after two years and a half without being able to walk without crutches. I used to be more or less elastic at the split… but now I feel like I’m made of wood 🪵. I will take my time but constantly. Thanks for your tips. ❤
Thank you for this video. I think you did EXTREMELY well. I wish I could figure out how to get your results. I look forward to seeing you complete your goal. This was very inspiring.
I’m working on splits to improve overall flexibility, open up my hip, in order to improve my golf swing. I find your authenticity attractive. Good luck!
I like how fluent you are in both languages you spoke in this video. Watching you for the first time 🙂 I strained my left leg. It healed after I stopped. To my surprise, I've maintained some of flexibility I had gotten when I would stretch.
Amazing! Now I'm back on my stretching routine after watching your video! Good inspiration 👏 👏👏 as far as I remember my calf never touched the ground for 40 years. I will see how I go. But after watching this to the end, I feel like I can do it within a few months.
Wow, it seems to be a honest realistic video. The end ist satisfying because no "30 days to superhero"-BS 👍. I see a huge progression. Not necessary to rush. Thanks.
That strain happened to my but closer to my hip/hip flexor. I took a week and half off. Started off with small stretches but not going into my split ones. It definitely wasn’t fun losing all my progress!! But I’m back & getting closer!
I know this video is from over 2 years ago, but did you end up getting your splits? You should be really proud of the progress you made over a few weeks. I'm going to start my own journey to learning the splits soon! Thanks for the advice.
In three months I stretches morning to 1 am or 2 for 3 months none stop ppl were like why I was going through depression bad bad depression yoga kept my mind off it I became a contortionist just through RU-vid n no teacher like 3 years ago I had hernia surgery stopped yoga for a year now the three months I took all that dedicated went from 3 months to 2 years I'm still practicing I'm now going lower I'm so happy i use to do splits on wall front to back I miss it but slowly getting their
i strained my hamstrings as well and i regressed because you need to let it heal.. so my tip is train your hamstrings and warm up before stretching or else it'll be all for nothing
Hope your leg is fine. I injured mine on gymnastics in university and 5 years later it still reminds me about injury when I try to stretch middle split.
I think you did really well for what you went though! And your front split was amazing! Really close to the ground, I could never do the front split but the side splits I could go all the way down to the floor and walk my torso forward and legs back. Really easy for me. Try that too! Great video and information! :)
Hi Lena, I’ve been watching your videos this year and your one of the reasons I come back to RU-vid. I love and appreciate how honest you are about your life choices and that you choose not to edit out the parts that don’t work out in your favor. Challenges like this are great! Keep doing them but stay optimistic about the outcome. That’s just a tip so that you don’t walk away disappointed. You didn’t fail because you actually did it and didn’t throw in the towel. I’m a Licensed Neuromuscular Massage Therapist and from what you showed, yes a strained muscle is one of those things that takes time to recover from, especially as we get up there in age(I’ll be 35 this year) we take a bit longer to recover. If your not doing it already, I recommend soaking your legs in the warmest water that your comfortable with. Epsom Salts are great for muscles too. And using a soft or medium firm foam roller and rolling out your entire calf and hamstring for no more than 5 mins at a time, then increase after a few days. For your future stretches days, I always recommend stretching when the body and muscles are at their warmest state as the muscles are the most pliable. Either from just getting out of bed or shower/bath. I hope this helps!
I truly appreciate your kind words 💛 I haven't tried epsom salt but will definitely pick it up. I need a soak after this challenge anyway lol. Thank you for such helpful tips!
To be honest, what I found unsatisfying is that you didn't retry it in another video. The video itself is really realistic and motivating. Crazy improvement! :)
OMG...I did ballet at about the same age and quit pretty early too...I've been trying to do splits too, but not as intense. Even so, I've had strained muscles for a few times, the breaks are really pulling me back from progress... Try handstand next? =D
I also strained my muscle after around 3 weeks,,then I got worse,, now it's been 1 year since I stopped doing splits.. Now I feel like I wanna do it again
I'm naturally flexible. Like really flexible. If I'm not hypermobile, I'm bordering (PT calls me hypermobile). It took me 2-3 months to get the splits, and there are still things I could do to make them more pure and deep
U r doing fine! Look how much u walk and do..rest a little bit.dont push it too much.listen to your body..i did hanumanasana in 1 year.yet somedayz i can do it really comfprtably and aomw days i cant.i accept my bodys comes and goes. Life is full of comes and goes as my body🥰 u will do it.but try it not with challenge , try it with listenning body and heart..use breathes .exhale and leave body lower i suggest❤
