Wanting to keep track of your middle split progression? You can use this simple test to measure the flexibility of your adductors.
Time needed: 5 minutes.
How to measure the flexibility of your adductors.
- Come to a seated position.
- Keeping the spine straight bring both soles of your feet together. This is known as butterfly position for the yogis out there.
- Gently slide the soles of the feet as close to the groin that is physically comfortable. Don’t push it!
- Measure the distance between your groin and the soles of your feet
Here Is a Handy Video Guide On How To Get Into Butterfly Pose.
What Are The Adductors?
The adductors are a group of muscles that stabilize the hips and attach the pelvis to the femur known as the thigh bone. This fan-like group of muscles are part of the functional lines of the body.
These lines enable us to give extra power and precision to the movements of the limbs. The functional line is less involved in standing posture than any of the others under discussion in this book. They involve superficial muscles, for the most part, that are so much in use during day-to-day activities that their opportunity to stiffen or facially shorten to maintain posture is minimal. (Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists, 2e)
As we don’t use the functional lines in our day to day posture it is easier for us to maintain our middle split with less maintenance compared to our front splits woo! In order to achieve a beautiful middle split in the air, you will need to work on your adductors dynamic flexibility. That means strength and range of motion.
The adductors are made up of the following muscles:
- Adductor Brevis
- Adductor Longus
- Adductor Magnus
How To Stretch The Adductors
There are several great stretches you can use for the adductors. Some of them include:
- Yogi Squat
- Straddle Forward Fold
- Straddle Side
- Goddess Pose
- Groin Standing Stretch
- Kung Fu Stance
Time To Get Flexible Adductors?
There is more to achieving your middle split than just increasing the flexibility in your adductors.
Try my free work out for increasing the flexibility in your middle split. If you want to keep track of your middle split progress then try these handy measurement methods.
How To Measure Your Middle Split Progress
As we discussed earlier there are several groups of muscles that make up the adductors. It is probable that you may have a different level of flexibility amongst the different muscle groups.
Measuring The Depth Of Your Upright Middle Split
Sitting upright take your legs out to both sides of your body. Using the wall as your buffer simply measure the distance between your groin and the wall.
Measuring The Depth Of Your Pancake Split
Simply take a wide stance and continue to move deeper into your split taking the groin as close to the ground as possible. Bring the chest forward towards the floor without changing the angle of the hips. You will need a friend to measure the distance between your groin and the floor. To make sure you are not cheating you can also perform this method against the wall.
I hope you enjoyed this article about measuring your flexibility performance. When we see results it is encouraging and we continue to focus on making the positive changes. Your split won’t happen overnight but you are the one in control of doing the work to get there!
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