Middle Splits Routine Overview

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Questions and Answers

Which of the following stretches is NOT included in the middle splits routine?

  • Wall stretch
  • Butterfly stretch
  • Hamstring stretch (correct)
  • Pigeon stretch

The middle splits routine can guarantee that you will achieve full middle splits in two weeks.

False (B)

What is the duration recommended for following the middle splits routine?

2 weeks daily

The _____ stretch involves sitting with one leg extended and the other leg bent inward.

<p>Pigeon</p> Signup and view all the answers

Match the stretch with its description:

<p>Butterfly stretch = Sit with legs bent and feet together, pushing down on legs Straddle stretch = Sit with legs straight and rotate hips toward one leg Wall stretch = Sit with legs outstretched pushing hips close to wall Middle splits slide down = Hands on ground, sliding feet lower into splits position</p> Signup and view all the answers

Which method is suggested to deepen the butterfly stretch?

<p>Push down on your legs (C)</p> Signup and view all the answers

The wall stretch requires you to keep your feet off the wall at all times.

<p>False (B)</p> Signup and view all the answers

What is a recommended progress for the wall stretch?

<p>Push until feet are flat on the wall</p> Signup and view all the answers

Flashcards

Middle Splits Routine

A flexibility routine focused on improving your middle splits, consisting of five stretches performed daily for two weeks.

Butterfly Stretch

A stretch done by sitting with legs bent and feet together, reaching overhead with alternating arms, and pushing down on your legs for a deeper stretch.

Straddle Stretch

A stretch done by sitting with legs straight, reaching up and rotating hips towards one leg, then reaching over and inside that leg, and repeating on the other side.

Pigeon Stretch

A stretch done by sitting with one leg extended and the other bent inward, pushing back on the extended leg to deepen the stretch.

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Wall Stretch

A stretch done by sitting with legs outstretched and feet touching a wall, pushing hips close to the wall, and progressing to flat feet against the wall.

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Middle Splits Slide Down

A stretch done by sliding feet and body down from a hands-on-ground position, achieving the middle splits position.

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Middle Splits Challenge

The goal is to perform the Middle Splits Routine daily for two weeks, aiming for improved flexibility and potentially achieving the full middle splits, though it's not guaranteed in this timeframe.

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Expected Results

Consistent practice of the Middle Splits Routine for two weeks should lead to noticeable progress in flexibility and potentially the ability to achieve the full middle splits.

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Study Notes

Middle Splits Routine

  • The routine consists of 5 stretches
  • The recommended duration is 2 weeks daily
  • The routine includes these stretches:
    • Butterfly stretch
    • Straddle
    • Pigeon stretch
    • Wall stretch
    • Middle splits slide down

Butterfly Stretch

  • Sit with legs bent and feet together
  • Reach to each side with an arm overhead, alternating sides
  • Push down on your legs for a deeper stretch
  • Reach out and forward
  • Push legs as close to the ground as possible

Straddle Stretch

  • Sit with legs straight and hips in line with legs
  • Reach up and rotate hips toward one leg
  • Reach over top of leg and then reach inside of leg
  • Repeat on the other side

Pigeon Stretch

  • Sit with one leg extended and the other leg bent inward
  • Push back on the back leg to deepen the stretch

Wall Stretch

  • Sit with legs outstretched and feet touching the wall
  • Push hips as close to the wall as possible
  • Progress: push until feet are flat on the wall
  • Lie on back with legs flat against the wall and push legs close to the ground

Middle Splits Slide Down

  • Hands on the ground, slide feet and body lower until middle splits position is achieved

Challenge

  • The challenge is to follow the routine daily for two weeks
  • It is not guaranteed to achieve full middle splits in two weeks; however, you should see an improvement

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