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The Splits - 10 Day Flexibility Challenge Day 3 - Splits & Back Flexibility - Dance with Catherine
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- เผยแพร่เมื่อ 16 มิ.ย. 2015
- This is a series of 10 videos designed to improve your flexibility for dance, cheerleading, gymnastics, Ballet or just general fitness.
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The #Splits - 10 Day #Flexibility Challenge Day 3 - Splits & Back Flexibility - #Dance with Catherine
This is a series of 10 videos designed to improve your flexibility for dance, cheerleading, gymnastics, Ballet or just general fitness.
This series will culminate into stretches that show you how to do the splits, scorpion, back-bends, back-bend walkovers and more. Catherine is a ballet and Pilates instructor in Austin, Texas.
Day 3 focuses on increasing back flexibility in preparation for being able to do backbend and backbend walkovers plus how to do the splits.
Full List of Catherine’s Dance & Pilates Videos
• Dance & Pilates by Cat...
The Complete Series
The Complete Series
Day 1 - Basic Stretches and Warmup
• 10 Day Flexibility Cha...
Day 2 - Core Strength & Flexibility Conditioning
• 10 Day Flexibility Cha...
Day 3 - Splits & Back Flexibility
• The Splits - 10 Day Fl...
Day 4 - Splits & Backbend
• The Splits & Backbend ...
Day 5 - Deeper Stretches
• Day 5 Deep Stretches -...
Day 6 -Balance, Back Bends & Standing Poses
• Flexibility Day 6 Back...
Day 7 - Handstand & Dancers Pose
• Flexibility Day 7 Hand...
Day 8 - Advanced Stretches
• Flexibility Day 8 Adva...
Day 9 - The Splits & Scorpion
• Flexibility Day 9 Scor...
Day 10 - Advanced Poses
• Flexibility Day 10 Adv...
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Flexibility Stretches For Dancers, Cheerleaders, Ballet, Gymnasts & The Splits Beginners Exercises
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PsycheTruth How old can u be to do this type of yoga
I'm going to keep trying and repeating these exercises until I can successfully do the splits. Whose with me!
ME
Me too
Yeeh
Catherine explains everything very clearly and makes a lot of otherwise abstract conceptions easy to understand.
Excitement, not fear. Thank you, that's a great thing to keep in mind!
She is as knowledgable as she is kind and encouraging.
I appear to be real good in back bending, bridge and camel poses but when it comes to splits and opening up that hip... UGH NO WAY!! not even close! When Catherine says brings your chest to your knee, mine is 7 kilometers away!
I feel your pain
LITERALLY THESE STRETCHES HURT SO MUCH !!
😭😭😭😭😭
+Ferina Saati i'm feeling you... but it improves fast! don't give up
Please I beg you ! Do not give up,mid I gave up I wouldn't be we're I ma today. The more you do these stretches the quicker you will notice improvments. Try every day if you can, that's what I did and I noticed major differences very quickly . Hope this helps .
If* am* sorry for the spelling mistakes lol
+Mia.Beauty thanks for the cheering ...is very helpful
Your 10 day flexibility challenge is helping me become more flexible and strong. 💪 And I Thankyou for that. 😊
0h my God, I am so thankful right now! This year I have tried a full bunch of "30 day challenges" to splits and worked myself through them with mixed success. It was quite disappointing at times but having found this serious I must say: Psychetruth is way ahead of most videos when it comes to flexibility! Especially this video series has brought me so far in just 3 days, it's unbelievable! I did my first proper right splits and I felt at ease with a backbend! This really felt like a revelation to me, thank you so much for sharing with us!
Wow! Thank you so much for your kind words! It makes us so happy that our videos are able to help others :) Make sure to keep us updated on your progress!
I can't quite do the splits yet but I am very very close.
My understanding is that, the purpose of stretching the muscle is to cause micro-tears in some of the muscle fibres in much the same way as a bodybuilder does to grow muscle, only that it is doing it in a different plane.
Then, what happens is that, nutrient dense blood fills these gaps and causes new muscle cells to grow. This takes time and dedication.
I have been following some of the other Psyche Truth leg flexibility guides for about a week now and have noticed significant improvements that can't be denied.
The reason that people struggle is because, at the starting point, the muscle is only as long as it needs to be to walk/run and engage in the usual day to day activities that any given person would partake in. As you keep stretching to cause these microtears, the new muscle cells form and the muscle is actually longer because your muscles realise that you are struggling to complete the new challenges that you are placing on them.
Hang in there, it will get much much easier as the muscle adapts and literally gets longer.
The reason you are feeling pain is because your muscles are telling your brain to only go as far as is comfortable to protect you from completely tearing the muscle in a way in which is definitely not productive.
Your body will try everything to prevent you from going dangerously out of your comfort zone but definitely push a little further each time and as the muscle lengthens over time, you won't have to work as hard to get into the required position. As you keep stretching and forming new muscle cells, the muscles will be long enough to do the splits as easily as you can stand up and go for a good walk.
I am following your routine for a week now together with jogging. My goal is splits. I dont know how long it will take me. Your 10 day challenge program is motivating and provides a very clear guide. Thank you for sharing publicly your knowledge and experience. Thank you Catherine.
I know these videos are really old but this is the definition of dancing wisdom. You helped me so much even though these stretches look crazy, they really helped me. You guys earned a new subscriber.
This is my third day repeating this video, I'm stuck here. I won't move up to day four until I get this darn split. 👍🏽
What are you stuck on? I can't even do the pose at 7:45! I don't get how she can put her frickin chest to her knee, I can't even keep it straight. I can get about a foot above my knee and that's it.
Did this one today! I had a lot of success with my backbend but I was already able to do those, I don't think this is the best video for learning the splits, but it still got me to practice them so I am glad for that! it seems like I have been working on getting my splits for forever and I haven't quite got them down... but hopefully even just stretching every day will help that. Cheers~
I never consider myself very flexible but except for the splits these dresses are very easy for me!
Good video but didn't even get close to doing the splits lol. I did a decent job on day 1 and 2 (and used day 1 as warmup for day 2 and 3). But I'm nowhere near the splits. But people start at different levels of flexibility I guess. If I'm sitting down I can like pretty much not even spread my thighs at a 90 degree angle xD. I'm gonna keep working at it though. But I think maybe it would be a good idea to continue with doing day 1 to warm up and going through your playlist for achieving the splits.
Or well. I'm not sure. Maybe I should keep going with the other days. Or even do both. Do day 1 warmup in the morning along with a video from achieving the splits series. And do day 1 warmup in the evening with another day in the challenge.
I don't know. Going from really unflexible to flexible is quite the undertaking for me, but I'm gonna try not to give up.
In my whole three or four years fitness journey never been this close to do splits !! Wow i am very happy getting close is just enough gonna try again after thr 10 challenge and see if i can do it!
Feels like I'll never be able to get into a full split! Ouch, the pain... :) The teacher is great though, so professional & easy to follow. I'd love to see a headstand tutorial as well. Thank you!
if you insist this kind of leg opening on jst 3 rd day u will surely lend someone in hospital.
You people hv years of practice.
LMAO
But seriously dude... I agree
@Abdulrahman Al-Anazi REALLY fucked up what you just said there my dude
I can do everything fine except for the splits. This video is great too :D
I cannot believe how much more flexible I am just after three day. It's unbelievable!
i am reading comments and doing this and crying and laughing
thank you Catherine now I can do the splits
if i can do a split i won't be watching this video, don't you think ?
is there's any baby tiny beginner steps to get to that level of flexibility
cause frankly i find it silly that you did a split on day three before actually providing a clear guide on how to achieve it
+Joe Sullivan We have an entire playlist dedicated to achieving the splits. th-cam.com/play/PLvP8YsX0ebXb5VxIzYFs2pcPAo1mdElvJ.html
+Joe Sullivan sometimes it can works but if you aren't be able you can do the first and second exercise more time and also more time on the day, maybe morning and evening after a good warm up, try untill you find a way to success
i can do splits i just do this to get more flexible in my splits
Jammer4t1y2 AJ everyone is different
saibirina I know. I wasnt comparing myself to anyone else I was just saying what I do
this video did not help me even a tiny bit to do my split because my muscles are not wormed enough
she rushed through the warm up and my body was very tight
The whole video is actually the warm up so
This is day 3 I am just doing these stretches because I do workouts and I like doing stretches afterwards to ease the pain and to get my body relaxed and not so tense I want to get flexible but not that much I'm just doing this for fun but it really is making me flexible it's working and remember it may not work for everyone but my body is naturally flexible I just don't do stretches much but I'm gonna start doing them
Thank you! You are really helping!
I could do the splits today but the next day I can't do the splits anymore.
kookiesncream Ik 2 years later... so u need to do it everyday until your like yep I can do it!
That’s because on the day you were able to you were more warmed up
Thank you so much for your kindness. :)
Excellent video Catherine...
i tried but could not do the split successfully yet..hope to do it soon!! :) Thanks again Catherine!
The split challenge has become one of the most difficult but it is one of my goal to achieve of this 10 days challenge.
I got my splits after this ... Thanks so much !
No worries I just found it ...brilliant!!
Excelent excercise very good
This helped me so much, thank you 💕
Hi Catherine
Can you do a series for beginners to learn how to do split with the series of exercises?
I love this so much it really helped
Day 3 was much harder on me than yesterday and even the first day. I plan to take a day or two off to rest, then probably redo day 3 when I come back to it.
thanks so much I can do the splits I have been trying forever
i can do splits but i must have pulled a muscle in my left leg 17:46 im gonna have to stop for today sorry// okay my leg seemed to heal after 5 minutes im gonna continue
Im glad I got my splits!!!!! I also improved my backbend
failed this video :(
should i repeat this every other day?
awesomeness
Good one... 🇮🇳
Pulled a muscle in the back of my shoulder where it attaches to my ribcage at 2.45 - was I supposed to warm up first? Any recommended stretches to help ease it? It hurts when I breathe. I was so ready for this today too!
looking for ways to be motivated to stretch.
I'm not flexible at all and really want to be but I have a hard time doing these exercises what do I do????
I did day 1,2 skip a day then day 3 . But I can't do splits . I can add one leg straight but my back leg need's to be bent ! Cause it's to painful ! But I will keep doing these stretches until day 10. Then re-start them again until I am good !
This is probably a really strange request, but do you have any wrist exercises for strength and flexibility? I don't have much trouble with the backbend, but it makes my wrists sore and so attempting anything after that sucks lmao
I'm on day 3 today. Have made some improvements with my hamstrings. But I could get full splits yet.
Damn she's holding that plank like she's holding a sandwich wth making it look so easy :o
I rotate in this video during my workout days with weight lifting. Even though I don't do this every day, I finally got to consistently being able to do a backbend. Now I'm working on the splits. I'm still a ways a way from being able to do it as I can't consistently touch my head to leg without being reeeeeeeeeally warmed up but I suppose I'll get there eventually. I try not to move forward before I can do all the stretches but if I'm still having trouble with my splits, should I move on to day 4?
Is this a flexibility challenge males can do? I'd like to give it a try because I used to almost be this flexible in karate class two years ago. Then having weight training for a year and no karate I'm stiff like a robot.
Robbaz Corgi Men can definitely do these same flexible exercises.
Glad to hear that, also for this 10 day Challenge this is only day 3. So would I need to do this exercise and the previous 2 exercises in the same day, or is each day it's own exercise?
Basically what I'm trying to get at are the days each their own exercise or do they include the previous ones till day 10? I'd really like to know as this is the first video I've seen and I missed the previous ones.
They are really meant to build on one video to the next so you should really start with day 1!!!
Oh- and you could technically do two videos in one day but more than that would really pretty intense on your body!
My back leg is always bend and front straight...what can I go to increase the flexibility of my legs...please find solutions dear...
My hamstrings are so tight still!! No splits for me for a while. I'm determined!
good yoga
Will I be able to do the splits by the end of the 10 days?
brooklyn retro depending on how flexible you are, you might have to repeat certain days more than once but if you practice and follow along you will eventually get them for sure. :)
these hurt so much 😭😭😭😭😭😭😭
+Paige Thornton exactly
+Jackie Fayad think so
No, if you weren’t really flexible to begin with you sure as hell will need more time.
I know people who have been practicing for months and aren’t able to yet
I want to do splits so much, but I can't... Please dear are there easy ways to learn how to open the legs for splits....
I have to stretch a little longer before I can get my splits. Since I sit at a desk all day my hips get supper tight.
hello, first of all really good video helps a lot! Well like others I'm a beginner and it's hard to do the splits, so I have a question would it be better if I repeat day 1,2 and 3 before I go on or should I do all 10days and then repeat them? I would appreciate anyone answer. :)
+ Ferina Saati ME TOO!! We don't do splits. Teaaaaach
I can do the split very well with the left leg but not that good on the right left and I can't hold it as long as Cathrin but i'm able to do a split yeah
que legau
my left side split was SO PAINFUL, (as per normal hahaa) but the visualisation helped a lot, i could feel myself going lower and knees and quad releasing the tension
i got farther in my splits yay
this is great but i have an issue i can't make my forhead or my chest into my knee or leg while She's straight
Where can I buy the mat
Hey but I can't split my legs! Do I can still follow your lessons and get flexibility or not?
Yay!
can you tell me or tell us about if it woked with you or not
Catherine is an excellent Instructor. "If you don’t see it, you don’t know."
- Catherine, es una Instructora excelente. “Lo que no se ve, no se conoce.”
“Ejercicios para mantener el cuerpo en óptimas condiciones. También para abrir la mente.
El cuerpo humano es un Templo.
Practicar diariamente ejercicios da salud mental y salud física..
"Mente Sana en Cuerpo Sano"
I can't seem to lift my head during back bending, any idea why?
not able to find the day 4 video
will i be able 2 do the splits with this video
İt is very hard. But i love
I can do almost alot of this
I can't do side planks; I think my upper body and core are not strong enough :(
What if u cant do the splits?
I'm a #yoga student..
can it help me to improve my #flexibility ??? 🤔🤔🤔
I have to repeat day 1 and 2 before I do a baby back bend & my split is almost there 😩😩😩
Can you make a video on how to do a cartwheel
And handstand!? 😕
We have a growing list of different poses we're going to make series for... These are both on it!
When you go down into a straddle split are your feet supposed to be pointed toward opposite walls, the ceiling, or the wall straight in front of you? I am attempting to be flexible to do a straddle split and I want to be sure that I am doing it correctly. And do split stretches in general apply to all splits or just the one demonstrated in the video? Somebody please reply!
Zoe M. sorry about the really late reply, but to answer your question yes your feet are pointed up the ceiling
Zoe M. and also to stretches here are especially for the splits yeah not straddle splits
just as I predicted, I stuck at day 3... the progress in day 3 seems too sudden
1.00 can l do the casual push ups (the men's push ups)
can 11 year olds do this
I can't do it. I'm going to pull a muscle definitely.
Don't force yourself into these stretches. Always listen to your body and go to where you feel comfortable. In order to see results, keep coming back to this video and you will soon feel yourself getting better and better :)
+PsycheTruth If I can do everything else, should I skip the splits and keep going to Day 10 or keep repeating this video until I get it?
it's weird for me because I'm double joined in my hips, but not my inner thighs so I can't do the splits
I'm more of a weightlifter who is working on my flexibility due to hamstring issues. I injured my hamstring doing Romanian deadlifts and now I seem to suffer from proximal hamstring tendinopathy. Are there any stretches to target that area, first gently and then perhaps a little more aggressively?
Hmmmm you want to be careful with injuries- was that a long time ago or recent ...? This vid is pretty intense flexibility work, I just did Joys morning yoga video that just went up, I think it would be great hip opener for you!
Corrina Rachel It was about 7 months ago. But the thing is with proximal hamstring issues is that they are notorious for recurring. I used to do a lot of sprint work, mainly 100s and 200s, and did very aggressive stretching, particularly of the hamstrings. I stopped stretching regularly due to time constraints and that's when I originally developed the problem several years ago. I pretty much stopped sprinting and focused on powerlifting.
11:13 I accidentally went into a full back bend And for some reason decided to hold it for one minute
lol same
i cant do the splits
I can't do 😭😭
辦不到
Where is day 4 and 5 of the flexibility challenge???
Day 4: /watch?v=8fK3v7OhvrE
Day 5: /watch?v=0IwL6Fddeio
U locking so beauty and shineing here
Your and my legs may have the same zodiac (and are great and should touch one day). Besides the dose of awkwardness in your moves reduces the distance somewhat.
As a dancer I must day that these exercises are pointless. If you are an adult and want to do a splits, you must be very warm to prevent injuries; moreover it was just a day 3! Who can do the splits after 3 days?
I still can't do splits :(
I am 35 years old. I want to do split Split. Is this possible? How much time I need.?
Abdellah Chachoua its gonna be harder because you are older and your bones are hard...
I can only do my right splits
I coud nt do this who with me ?
guys i tried splits but I cant😢
is it okay if i dont get the split in this video?
sure