3 Best PNF Exercises For Middle Splits

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Whilst these elements aren't strictly PNF they use similar principles as well as PIR and reciprocal inhibition.
EXERCISE 1 - Frog Pose - 1:30
EXERCISE 2 - "Pissing Dog" - 4:11
EXERCISE 3 - Middle Split PNF - 6:51
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See you in the next video!

[@hallovenray]

Hi Tom, great job! However, are you sure that these exercises are based on PNF? I know this type of mobilisation as PIR (Post-Isometric- Relaxation). Speaking as a physiotherapist...

[@BodyweightWarrior]

You're right for sure these aren't all strictly PNF, well exercise two isn't even close. The adductor contractions in the frog and middle splits are maybe more standard PNF technique but it's all lumped in together. After checking out PIR (haven't heard of it prior) this is definitely more accurate. Thanks for the correction. I've pinned your comment so hopefully people will see :)

[@nattyvsnasty4776]

Tom Merrick I wanted to get flexible and somehow landed on your channel. its very informative and really enjoyed the videos. your descriptions are clear and not annoying like many others. you have very good camera presence and speech delivery timing is also very good. so continue to post videos whenever possible.

[@BodyweightWarrior]

Thanks, really appreciate the good feedback :)

[@chardonnay5767]

André Franken These techniques go under the umbrella of PNF as far as I'm aware, but there's more to it of course. In the video I heard instructions to activate the muscles hard before using the post-isometric relaxation to get more range of motion, but in our class we were taught that you need only 20% muscle activation to get the full benefits in increased range of motion. 7 seconds at 20%, repeat until no more progress happens. The post-isometric relaxation really works for only a couple seconds after releasing the isometric hold, after that the stetch reflex comes back online.

[@olitonottero7620]

Brad Appleton talks about how PNF and PIR relate to each other here (where agonist means the muscle that's being stretched and antagonist means the opposite muscle to the one being stretched) ... PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion ... ... Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted ... web.mit.edu/tkd/stretch/stretching_4.html#SEC36

[@BodyweightWarrior]

Who's going to try these exercises? Get ready to embrace the pain... Also, the second exercise isn't strictly PNF but it fits and flows into the exercises so I had to include it :)

[@LeonidasKaragiannis]

Challenge accepted!

[@LarsRyeJeppesen]

Tom Merrick Sure, the journey starts now

[@BodyweightWarrior]

good luck!

[@BaNuj]

ME! With girl under me :D

[@damonveldman5664]

Im doing and lovin it😤😂

[@rainbird2372]

I have been doing these and I am now only an inch and a half away from my middle splits! Thank you 🙏 never thought I could be more flexible at 24 than at 16!

[@JoudanJanaiHa]

How many inches away from it were you before you began this,

[@rainbird2372]

JoudanJanaiHa I was about 7-8in away, so not super far, but I had done so much before that to get there. I tried so many stretches, but after a while I realized static ones don’t really help much with the last few inches.

[@lautarodiaz5200]

You are more flexible at 24 rather than at 20.922.789.888.000? *That's ≈1516 times older than the universe*

[@momo111098]

Lautaro Díaz lol took me a second to get that one 😂

[@seanking6184]

This video is super underrated and your mobility is incredible! How often should you do this routine? Also, what are your thoughts on leg stretchers?

[@ilariasposetti8631]

Awesome video, it’s great how you go into detail and clearly explain everything. Thanks!

[@nathonas]

Best exercises I've tried for the hips. Could feel immediately that my hips opened up after doing this.

[@BodyweightWarrior]

great to hear :)

[@phunya1]

Simple and straightforward instructions. Thanks for the info

[@theaveragenewbie2465]

I already tried this routine last year but only practised a few week. January 2019 I decided to stick to this program for one year and created my own channel to be commited and keep myself accountable. I want my full middle splits! :)

[@randomryu9117]

I trained all kinds of martial arts from 3 years old to my early 20s not trained in 10 years but last 10 weeks been back at it, i can still get low on splits but feeling really sore, going try your way see what happens Thanks for the tips.

[@ethanconnellan2285]

Just wanted to say thank you for the info. Looking forward to giving these guys a try! :)

[@MuEnViFitness]

Great video and tips as always!!

[@aga4934]

I've been following you on Instagram for a couple of months now, but I did not realize you have so much amazing content on YT.. Last week I've attended Emmet's lecture and workshop at Move Copenhagen Festival and while spending some time on researching now I discovered you again! I usually don't comment on YT, as I consider it a waste of time, but I have to make an exception. I just wanted to say that I really appreciate your work, training approach and effort you are putting into spreading the movement 'philosophy'. Keep up the good work and thank you so much for gathering and sharing all the useful tips through your videos!

[@BodyweightWarrior]

Epic, welcome to the party haha. Glad you got to work with Emmet in person, he's a good dude. Thanks for the kind words :)

[@LarsRyeJeppesen]

He was in Copenhagen? Damn missed that

[@NoreenBlues]

Thank you TM. I've just discovered your channel and these exercises seem to be very interesting. I'm going to try them. Good luck everbody !

[@BodyweightWarrior]

Welcome! Good luck with your middle splits

[@jaelove3121]

1:34 4:18 6:53

[@robertius1969]

Espectacular! un fuera de serie! gracias

[@PhilippKroiss]

Hi man. I really like your videos. Found them a few days ago and already went through this routine here as well as the one for the hammies. Well my situation is like this: I am a professional volleyball player, 30 years old and have always had stiff hips. I don't know if you know sth about my sport but I am a libero which means I am all the time in this low position, kind of a squat with the legs more opened, similar to a ice hockey goalkeeper. Well, two years ago a doctor told me that I had an impingement on both hips and that I should get surgery to keep playing. Didn't do that. Since then I tried to find ways to open my hips up before practice to be able to practice without pain during and after. Worked out but my range of motion never got much better. I started regular stretching about a month ago (every night) and saw some results. That's why I wanna do the whole thing more professional now with the help of your Videos. BUT: I did this routine two times now and although my hips DO open up immediately I feel really sore there the day after ... Am I doing sth wrong? I mean this soreness also makes it feel like becoming even stiffer instead if making progress mobilty - wise ... What do you think. Looking forward to your answer, peace, Philipp

[@Wawroni]

I've been waiting for such video. Thanks! Would be great to get some hints for the pancake stretch too. Cheers :)

[@BodyweightWarrior]

That's definitely on the list!

[@anandganapathy6053]

Excellent tutorial...!!!

[@olitonottero7620]

thanks for shearing!

[@hollygsphpr]

thank you, am fascinated how effective PNF is, it worked so well getting my side splits, now beginning my middle split journey

[@damonveldman5664]

it really helped me, im lower in my middle splits and im happy even though it was very hard😂 thanks for the tips☺

[@damonveldman5664]

i love you middle split Routines it really helps thank you for that😊☺

[@BodyweightWarrior]

Good luck with the painful journey haha

[@ezrazane8243]

Great video!!

[@roberth7921]

Thank you for your video!

[@2618Andy]

Pissing dog😂😂😂 Love that term, I was crying laughing for good 5mins🤣 I will definitely give it a try🙌 Love your videos👍

[@valentinhortlackner5282]

8:00 i am feeling you so much bro. thanks for the video just training for middle split

[@lea_vaughn]

Can you make a PNF routine video for front splits?

[@olie8883]

Thanks for posting this..

[@BodyweightWarrior]

Glad to help Olie :)

[@StormChaser9911]

Such a great and helpful stretching routine! and ... I'm watching this video for all sorts of reasons unrelated to stretching

[@trainingwood]

Hi Tom another great video. For me personally Kit Laughlin was the best source of knowledge in order to dig deeper into this kind of stretching. And yeah there are few names for this technique and really simple and good one is contract-relax which I read in one of Kit's books. Hope your elbows are healing well.

[@BodyweightWarrior]

Kit is great and a whole load of knowledge. Had a lot of benefit from his material over the years. Thanks dude, slowly but surely!

[@atulshenoy6970]

When you got 0 dislikes, you know you are doing a very quality job! Great video, thanks and regards :)

[@BodyweightWarrior]

Still at 0! Thanks Atul :)

[@jlberges]

Great content. One questions, is this a standalone routine or a complement of the middle split loaded mobility routine by substituting some exercises. How many rounds should be perform?

[@andreabegnoni3944]

second video of the week, great gift Tom!

[@BodyweightWarrior]

More to come, thanks Andrea :)

[@andreabegnoni3944]

I'll give a try to this new method because I'm still using your previous one but now my progress isn't so linear. Some variations could help. Ah, I'm doing regular side split training since December and all thanks to you ;)

[@JustinBauer]

Thanks for the share Tom! I just tried these exercises if anyone wants to watch me struggle (or be in a stripper position)

[@paulaalmeidareastephens3317]

LOVE THIS VID TY ♥️

[@BodyweightWarrior]

Welcome :)

[@Jeroeniboy]

Hey Tom! Could you an in-depth video on voodoo flossing? I'm wondering how often to do it, how many sets, how long, etc.

[@ashasandhu4789]

Very good exercises 👌👌😊😊

[@ladyinblack3398]

Can you do your middle split videos as a folow along here on you tube?

[@molliemk3477]

Thanks

[@StrengthSachin]

Could you suggest any book on stretching and mobility?

[@josephmcfadden6513]

Hey Tom! Thanks for the vid. How often do you recommend doing these? Daily? I already do your recommended loaded mobility twice a week and do some daily mobility too.

[@BodyweightWarrior]

I said it fits well in the twice-weekly schedule originally recommended. These are maybe slightly less intense so could be increased to maybe 3 times a week. I would start with 2 and see how the progress goes :)

[@cab711]

Thanks for this video Tom, I wonder if you could do the second stretch on your back instead of on your hands and knees? I find my hip starts to rotate when I do this PNF stretch

[@themasterofegal]

Hey man thanks for the new exercises I will try them of course but my question how do you contract your glutes while in the middle split? you said push your hips in the ground?

[@BodyweightWarrior]

Yeah down and forward. This is why I recommend the frog pose as this position can help you become aware and enable you to make than contraction. Do that first and you'll understand the contraction :)

[@ohhiguy]

Hey Tom, 2 vides in one week !!! What have I done to merit this?? Great job. 1) Question, would it be OK to use the PNF for all your mobility and stretching protocols? Also, I have Kelly Starrett's book and would it be OK to basically us the PNF and combine with his book? 2) Question, would you consider including some 3 year before pictures (when you were a wimp) the next time you do the flex off, like you did on the previous video, showing off you progress? I am guessing you are too humble to do this on your own. You can blame me. Tell everyone it was my idea. 3) Question, would you tell us what you learned to watch for with the elbow injury? What signs you should have paid attention to , and so on. What you would do different. As always great video.

[@BodyweightWarrior]

It's going up haha. 1) absolutely yes, would work in most positions. 2) Haha it probably could be done but I don't know if I have any photos. I don't often take straight images of myself. 3) If it hurts stop haha. Don't let your ego tell you that you can power through it. You got to live and learn I guess. Thanks for the continued support dude, always a pleasure :)

[@natalie8457]

Hi tom, is it ok to go onto your forearms in the third exercise? Also I feel a lot of stress in the front of my shoulders in the second exercise, does that mean I’m doing it wrong? (I’m a dancer and don’t really do arm/shoulder work

[@literathos3171]

What would be a good way to combine the two routines? something like getting the best of both worlds... Nice video Tom, thanks a lot

[@BodyweightWarrior]

Absolutely. Even in phases could work two alternating between the two every few weeks. Give it a try and let me know!

[@harveyb4486]

Love, do you recommend drinking water in between routines? :)

[@user-kk3jf6sq2b]

thenky very much from russia , you helped to my progress in my middle split

[@AshishRambojun]

Hey Tom, which one would be better for (active) straddle mobility - splits with the feet (ballet pointe style) completely in contact with the floor, or the one where only the ankles touch it?

[@BodyweightWarrior]

This one depends on the individual. In my 3-month progress video, I discussed foot positioning and have since discovered that I just get a grinding in my hip if I try to keep it square. Only when I go onto my heal can I sink down further. Test it and see what works for you :)

[@Cloppa2000]

When doing the side split pnf driving the feet into the ground would it be the same to take the hands off the floor so u have to use the muscle strength if u can or would that have a different effect?

[@n_7458]

Hi! Thanks so much for your tips! How many times a week would you reccomend these exercises? Would everyday be too much? Best, nia

[@mikeb_ktm]

Other sites recommend no more than 2-3 times/week for intense stretches of a certain area of the body.

[@Yojax]

If you had to choose loaded stretching vs PNF which would you recommend?

[@mariamllersrensen6572]

Hi. Love Your Channel and all Your cool videos. I have a question regarding an external snapping hip syndrome. Are there excercises i should avoid? It snaps with for sure if i do pigeon-kind-of-stretches...so What can i do to overcome the snapping?

[@BodyweightWarrior]

Thanks Maria! Sorry, I don't have any experience with this. I'm guessing it's best to avoid the snapping and just do what you can do pain free :)

[@manoukroberts8380]

Should you only do this once a day or can you do it more?

[@bradk9520]

I'm trying to buy a shirt on your website and there is no link for a shopping cart to checkout. Or maybe I'm just a blind, and or slow...

[@NikolaYdv]

Amazing, Tom! Thank you so much.

[@BodyweightWarrior]

Welcome Nikola :)

[@MegaKillMeister]

Would you recommend a side splits routine consisting solely out of these stretches? A sort of warm up with the frog pose, some further strengthening in the pissing dog position and then finish it off with a couple of sets of the full splits PNF? Or do you think it is missing something/overdoing it with the PNF type training?

[@BodyweightWarrior]

It could definitely be done. That's essentially my routine currently twice a week. Still have the tailor pose in there as well. I think it works well but the active is also a nice to have :)

[@sudharaaji3334]

my splits really improved.. still not complete...but really gd...thnk u

[@bodyandmovementmastery5919]

Tom Very nice Vids! Is it ok if I use these exercises as a basis for my videos?

[@BodyweightWarrior]

As long as you credit then no worries :)

[@chanchalatanty8668]

Doing Middle split is very painful.... For who r beginners...... Thank u for ur guidance

[@sayyadkhalid6032]

Plese backbend exercises

[@mirandaburke3331]

2 questions. First one, is this a good routine for someone who's trying to become a contortionist. How often should I do this routine if so. Once a day? Second. I was only able to do the first and last stretch (frog and splits) the other 2 I got cramps in both hips but mainly my left hip do you know why that might be?

[@IsthataDOG-xh8vo]

I have a contortionist stretch training video and the 3rd exercise is performed in it. If you are getting cramps in the 3rd exercise ("pissing dog" lol) you don't have to lift your foot off the ground. Keep practicing until you are strong enough to lift your leg off the floor.

[@QuiteCherryTube]

Hi Tom, nice stuff, would you ever consider to flat your back in frog stretch ? This curve make me feel Ouc! :) Cheers!

[@demianmendez8078]

Hi tom I have a question when trying to do the splits what should your foot positioning be? Should your toes be trying to point towards the wall in front of you or towards the walls on your sides? thanks

[@BodyweightWarrior]

It depends on the person. I covered this in the 3 months update which is linked in the description :)

[@kungfuzzzz]

Do you have a system to keep you motivated to stick with the program? For example, do you listen to music or podcast while stretching? Or have nothing in background for no distractions? Daily morning or evening routine? Stretching partner?

[@BodyweightWarrior]

The idea of getting middle splits is the motivation. If you want to do something bad enough then you'll make it happen :)

[@badiuconstantin]

This may sound dumb but can I use this for front splits too I just wanna make sure

[@mrsbootsworkouts]

Since I started my middle / straddle splits journey, my hips have been sore. Soreness goes away when I pause, but it comes back. I have watched a ton of tutorials, I will keep trying.. I am 48, I wonder if I keep trying I will mess up my hips and will end up in a wheelchair lol

[@OneMove33]

Do your toes have to be pointing to the sky when doing the splits, someone commented on another video that they do yet i see so many doing it with toes facing forward?

[@Petar93NSpk]

I have been using your side split program for 2 months now. 1st time in my life reaching some depth. Do you think i should add a pnf side split in between those 2 isometric hold days to speed up the process or just stick to the 2 day routine?

[@BodyweightWarrior]

Thats epic dude, great to hear. It's could really bring some gains. Even doing the "pissing dog" exercise for a set prior to isometrics could be beneficial for muscle activation. You could definitely do the frog pose one daily and it might help speed things up :)

[@Softy372]

Petar Ivancevic which side split program? Looked under playlists and couldn't find it....or is it single videos you're referring to?

[@farshadkiani4306]

Hi Tom .you are amazig

[@adhillawton11]

i couldnt stop staring at his eyebrows

[@natalie8457]

Hi Tom, thanks so much for this video. Could I ask a quick question, are you meant to have an anterior pelvic tilt during all of these exercises?

[@BodyweightWarrior]

Natalie anterior :)

[@natalie8457]

@@BodyweightWarrior thanks tom, will be using this to work on my middle splits goal 2019

[@saadgalib4984]

Hello Tom, Wanted to give a feedback. For me it has been very difficult to realize the difference between using the contraction of the glutes instead of the rotation of hips to lift the legs up. I do not understand if I am doing this correctly. And as you mentioned, this point is very important. Can you please elaborate on this a bit more?

[@BodyweightWarrior]

You just have to do it, practice practice! Try the frog position to get the idea better :)

[@scottb4540]

How often should you repeat these stretches twice a day every day every other day?

[@minnaadil5657]

I’ve improved a lot with my middle splits but I’ve noticed that I have pain on my hips and it doesn’t let me go down any further?

[@MrSchuriI]

Hey Tom. What exactly is the difference between the Side Split Isometric Hold and the PNF Side Split of this video? In both exercises you have to contract your muscles..

[@BodyweightWarrior]

They are much of the same thing but the intensity is much higher with the isometric compared to the PNF :)

[@MrSchuriI]

Ahh okay, thank you :)

[@Ferryalbertolesar]

Is that okay to stretch every day for Stiff dancer like me? man 26-30 Y.O still possible to get a splits?

[@titanhappy4397]

Should I do it on a daily basis or do it twice a week?

[@kyler16o36]

#1 1:30 #2 4:11 3# 6:50

[@jeremylewis5772]

How many times a week should this be done ?

[@pawelmacpoof5687]

If i attended a class on these kinds of workouts what would it be called.

[@tigergreg8]

Some great stretches, Kudos to you for doing them in the gym, no way would I be seen doing these in front of people. Haha. I didn't see you twerking? : )

[@BodyweightWarrior]

Everyone is just mirin the splits or at least until I get up and walk away like an 80 year old man hahaha

[@tigergreg8]

Lmao

[@vishalbains600]

I have one problem in my legs is vericose veins.so what can i do this or not?

[@violentdragshoter6954]

Bhayo kamaal kar dayi tanne

[@basmakarali5732]

I almost got it Yes i got it😪

[@MuEnViFitness]

How hard should it be the contraction? Should you just contract or go ball to the walls?

[@BodyweightWarrior]

70-80% would be my best rough guide. Hard enough but you don't want to injure yourself haha

[@sambireddymunnangi9511]

I am sixty years old. Can I try these exercises with out hurting myself.

[@thekosovoarianpunisher7818]

Can i do pnf streching for the splits everyday?

[@armaanrao8777]

What is that thing that flew by at 5:00 ??!!

[@queenNews784]

Day 1

[@outofmygoddamnmind]

My knees hurt when I do the Frog Pose. Is that normal? If not, what should I do?

[@leanskywalker1231]

Hello, i need your help, i dont speak too much english and i m trying to write this exercises, i dont understand in the min 7:28, how many reps on wich type of PNFs?

[@marianagoulart196]

1 rep, alternating between the different types of PNFs, contracting aductors and glutes

[@OmarAbdulMalikDHEdMPASPACPAPro]

Man! I used to be able to do this 25 years ago. I was taking karate and stretching EVERY day! Ah sweet youth! I'm trying to discipline myself to stretch just a little bit ,daily. Do you lift weights?

[@BodyweightWarrior]

I do lift some weight but only for legs. Weights don't limit mobility ;)

[@paolopetrie1124]

If I'm doing first the pissing dog and jump directly in the middle splits isometric... How many sets should I do? And what is too much?

[@BodyweightWarrior]

Same as originally recommended, 3-5 sets. Start low and work up. Sounds like a great plan :)

[@lengthyounarther]

"I hop into the position" speaking of setting up the frogger. lol

[@faffounette]

I have a question. Do you find that stretching and training for splits affect your strengh? Mainly squat progress?

[@BodyweightWarrior]

Middles splits helps to improve squats and deadlifts but front splits can negatively impact performance :)

[@MrParkerwatkins]

Love the channel! Could you do this routine directly after a leg workout or would that be a bad idea? Perhaps you already have a video explaining integrating strength workouts with flexibility routines. If so, could you point me in the right direction, please?

[@hiphoppacmotion]

How do you contract all the muscles you mentioned? Is it just simply pushing your hips, etc. into the ground? But I’m more concerned about how glutes are contracted - is it pushing your butt into the ground?

[@BodyweightWarrior]

Mind muscle connection. It takes time to develop. Work on the frog pose prior to get a better understanding.

[@hiphoppacmotion]

Thanks!

[@johnhagebeuk8]

Tom when i do the pissing dog with streched leg to lift my foot five to ten cm of the ground i feel cramp shooting up my hamstring is this because of a weakness or is my 25 years old hamstring snap injury the problem

[@berenice3626]

johnhagebeuk8 stretch your hamstring first, and/or massage it using a tennis/massage ball before doing the "pissing dog" position

[@johnhagebeuk8]

fries thank you very much i will try it tomorrow 👍🏻

[@michaeljjon]

Tom will this carry over well to the pancake?

[@Peeps86]

Definitely not doing exercise #1 in the gym LOL.

[@petermozuraitis5219]

Why not ?

[@lukeelliott4368]

Hahaha comment by Vladimir Putin haha made me laugh. Thank you

[@r.b.4611]

Everyone does it in gymnastics gyms.

[@jamesadam4415]

do it, look everybody in the eyes, wink, see what happens...

[@DeygudBoyes]

Anybody who is an experienced gym goer won't bat an eye, it'll be the randoms or teenagers who judge you, and fuck what they think lol