RollStretch Assistance Technique to Improving Side or Middle Splits | Stretch Therapy
Channel: Kit Laughlin
Date: 2010-03-19

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We use a combination of fascial release and muscle rolling techniques using polished wooden sticks, and the Stretch Therapy™ contract-relax approach for a fantastic final stretch position. These techniques, done once or twice a week, will get you down there, in time.

The problem muscle pair for middle splits is gracilis and the inner hamstring (semimembranosus), for most people. If you're one of those people who feel is a thin line of tension on the inner thigh when you try to do this movement that goes down across the inside of the knee, then it's most likely this pair. Very frequently, this pair of muscles are literally "stuck" together—this is completely normal if you are not already really flexible and are using this range of movement regularly. If you are not, though, you will need to "unstick" this pair, and that's what this technique plus a "contract-relax" approach to this stretching exercise is designed to do. 

See here for a fascial release for this muscle pair: https://www.youtube.com/watch?v=zLewsx9rL_8

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Timestamps
00:00 - Context
00:26 - Tightening quadriceps (to protect the knees)
00:50 - Intro to RollStretch
02:20 - Contractions
02:57 - External rotation of legs in hip joints ("turnout", the dancers call it)

#rollstretch #splits #stretchtherapy #middle splits #sidesplits