PNF Stretching at Home: Middle Splits
PNF Stretching at Home: Middle Splits
If you’re working to get your middle splits but your stretching routine only consists of doing a middle split and holding it for 5 minutes, it’s going to take you ages to get your hips to the ground. Instead of endlessly passively stretching your hips, add in a little active flexibility work each practice.
When we strengthen our muscles in an extended range of motion - like our adductors (inner thighs) working in a middle split - it helps protect our joints and sends a message to our nervous system of “bro, I got this - we are safe and supported” which helps overcome the stretch reflex.
For more background about the theory behind PNF stretching, read my first post on PNF, No Partner? No Problem! How to PNF Stretch for Splits Solo.
PNF-Style Routine for Middle Splits
Start in a middle split with your feet flexed and kicked out to either side, knees and toes pointing forwards, and your torso leaning over the ground on either your hands or forearms. Let this first position be a “comfortable” version of your middle split - one where you can just start to feel a stretch in your inner thighs (and possibly hamstrings), but you aren’t letting your hips sink as deep as they can possibly go. If your hips are super high off the ground (maybe your arms are straight and you still need a yoga block or two under each hand) that’s totally fine. We’re aiming for a contrast between this relaxed-as-can-be middle split and then the active leg press that will be shortly following.
This comfortable middle split will be our starting position.
Passive Stretch (10s) - Hold your starting (comfortable) middle split for 10 seconds. While this isn’t *technically* a passive stretch (because your adductors in your inner thighs are working to keep your hips from sinking too far to the floor) we’re going to treat it as such because we’re trying to take it easy in this position.
Active Stretch (10s) - Keeping your hips and feet where they are, start pressing the inside edges of your feet into the floor. Press so hard that you could (if you let your feet slide in) lift your hips slightly. Hold this active, constant press into the floor for 10 seconds.
Relax (3s) - Let go of that active press and let your legs relax. Really try and relax your inner thighs, they may still be trying to contract from that foot press. Give your body a couple of seconds to adjust before letting your hips sink into a slightly deeper stretch.
Passive Stretch Round 2 (20s) - Hold your new, slightly deeper middle split for 20 seconds, trying to keep it as relaxed as you can. Don’t worry about sinking your hips as low as possible if that brings too much tension into your inner thighs.
Repeat whole sequence 2-3 x - Repeat engaging your inner thighs (squeezing the inner edge of your feet into the floor) and relaxing, and sinking your hips deeper another two or three times. For your final round of “passive” middle splits feel free to let your hips sink as low as you’d like for a deep stretch.
If you’re struggling to find a “relaxed” starting middle split, grab some props to use as a bolster. You can put yoga blocks under your hands or forearms, or better yet grab a couple of pillows that you can stack high enough to lean your chest on, or lay your torso across a low ottoman. If you’re able to prop your chest (instead of your arms), that’ll really help take some of your body weight away from your legs which should help you relax.
Happy middling!
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