#Splits Mobility

Are you practicing some of these already? 🌅

Let’s try something new today

They also work ankle stability and balance ⚖️

The Middle Splits takes alot of work to achieve! If your goal is middle splits, you need to work from the ground up. Start with a low horse stance. This builds active strength and tolerance in the adductors, not just passive flexibility. Research consistently shows that loaded stretching and isometric strength work improve long term range of motion better than passive stretching alone. Next, use the Cossack stretch and Cossack lunge. These train the groin, glutes, and hamstrings through lateral ranges while teaching your hips to control end range positions. Think strength plus length, not forcing depth. Spend time in a deep resting squat paired with tailor’s pose. This combination passively opens the hips while reinforcing joint positioning and connective tissue adaptation. Passive stretches can increase stretch tolerance, especially when your nervous system feels safe. Then work your V-sit. Stay relaxed, breathe, and slowly increase your range over time. This position challenges both hamstring length and active hip flexion, which is often the missing link. But here’s the honest part. It took me about three years to get my middle splits. And unless you are into martial arts, dance, or very specific movement goals, it is not essential for health, strength, or longevity. Mobility is about access, control, and resilience. Not checking off extreme positions for the internet. Train what supports your life, your sport, and your body. Everything else is optional.

When you move correctly, your muscles get the right balance of stretch and contraction for a full range of motion. Traditional stretching forces the body into static positions that will weaken joint stability over time. We help you build all the flexibility you need while keeping your joints strong. If you want to learn more about passive vs active flexibility training, get started with our online video course. Link in bio 💪 #functionalpatterns #functionaltraining #posture #fascia #stretching

Another exercise that will do a massive amount of good for your mobility, especially if you feel it's lacking. The number one (physical) thing that most people tell me they aren't satisfied with is their mobility levels. If you want it to improve you have to start doing something about it. Obviously, if you train with me, I can instil the discipline into you - if not then you will have to discipline yourself and get these exercises done daily. #mobility

3 progressing exercises for your balance

@Repost. From @functionalpatterns When you move correctly, your muscles get the right balance of stretch and contraction for a full range of motion. Traditional stretching forces the body into static positions that will weaken joint stability over time. We help you build all the flexibility you need while keeping your joints strong. If you want to learn more about passive vs active flexibility training, get started with our online video course. Link in bio 💪 #functionalpatterns #functionaltraining #posture #fascia #stretching

Already Flexible? If youre already a little bit Flexible but can't seem to apply your flexibility to your skills, try this 5 minute banded straddle. Tag someone who would appreciate this! #mobility #calisthenics #circus #fyp

Static vs Dynamic Stretching — What’s the Difference? 🔹 Static Stretching • Holding a stretch for 20–60 seconds • Best after training or for mobility sessions • Helps improve long-term flexibility • Can temporarily reduce maximal power if done before explosive activity 🔹 Dynamic Stretching • Controlled, active movements through range • Best before workouts or sports • Increases blood flow, temperature, and neuromuscular activation • Prepares the body for performance 💡 Simple rule: Warm-up = dynamic Cool-down or mobility work = static Right stretch. Right timing. #PhysioPro #Stretching #MobilityTraining #WarmUp #RehabScience

Stick Mobility : Movement Made Better Stick Mobility Exercise List 1. Back Bend 2. Foot Mobility 3. Double Stick Monkey Hang 4. 90/90 Hip Mobility 5. Long Stick Kayak 6. Partner Push & Pull 7. Overhead Dislocate 8. Spine Rotation 9. Ninja Flow 10. Slap Shot 11 Challenging Different Force Vectors 12. Lateral Bow & Arrow 13. Snake Reach

Everyone wants the middle splits. Almost nobody wants to do the boring part first. If your goal is middle splits, you need to earn them from the ground up. Start with a low horse stance. This builds active strength and tolerance in the adductors, not just passive flexibility. Research consistently shows that loaded stretching and isometric strength work improve long term range of motion better than passive stretching alone. Next, use the Cossack stretch and Cossack lunge. These train the groin, glutes, and hamstrings through lateral ranges while teaching your hips to control end range positions. Think strength plus length, not forcing depth. Spend time in a deep resting squat paired with tailor’s pose. This combination passively opens the hips while reinforcing joint positioning and connective tissue adaptation. Passive stretches can increase stretch tolerance, especially when your nervous system feels safe. Then work your V-sit. Stay relaxed, breathe, and slowly increase your range over time. This position challenges both hamstring length and active hip flexion, which is often the missing link. But here’s the honest part. It took me about three years to get my middle splits. And unless you are into martial arts, dance, or very specific movement goals, it is not essential for health, strength, or longevity. Mobility is about access, control, and resilience. Not checking off extreme positions for the internet. Train what supports your life, your sport, and your body. Everything else is optional.