Middle splits??

Question:Iam about 3-4 inches off the ground...I stretch everyday and stuff but is their like one good stretch that will really loosen me up? <.< dont say " Get high"

Best Answer - Chosen by Asker: Iam about 3-4 inches off the ground...I stretch everyday and stuff but is their like one good stretch that will really loosen me up? <.< dont say " Get high"

I was in your position once like a year ago. I am NOT naturally flexible and was desperate to get my splits. I will tell you what I did and it totally worked! Every day (you HAVE to do this every day) i stretched. First you should do stretches like you do in dance class (plies, tondues ect...) Then open your legs into a straddle as far as you can and reach forward. Keep your back straight--- don't curl so you can get farther off the ground. Hold this for at least 20 seconds (the time it takes for the muscles to become adjusted to the stretch) until you feel stretched. With each exhale (you MUST remember to breath deep, long breaths) reach slightly farther further. Key tips are to keep your feet flexed and faced upwards-- even though you may get farther down with your feed forward and pointed. Once you feel that you have done this for long enough find a wall space that is flat and wide enough for you legs. Put your butt up against the wall, with your legs straight and upwards. Then open your legs as far as they can with your butt still against the wall, your knees/legs straight and your feet flexed (flexed feet with stretch more parts of your legs than pointed feet). Breath deeply and set a timer for 3 minutes and 10 seconds (the ten seconds are extra time to allow you to get into position). After the 3 minutes are over close your legs (getting back to your original position) and push away from the wall. Now do your middle split for 45 seconds (set the timer for 55 like you did for your right and left splits). Make sure you aren't falling back too far (although it makes you feel farther down). Breath deeply even though it hurts using the exhale to go further down technique. I usually watch TV during my stretches to distract me from the pain. Hope this helps-- if you have any questions email me!

stretch your hamstrings

there are several good stretches for middle splits. sit down on the ground and spread your legs as wide as they will go, then stretch forward, trying to keep your back flat. Bring your body back up, and lean to your right side, nose to knee, then repeat on the left. After this sit up straight, put one hand in front of your pelvis, and the other behind your butt, and push your hips forward. Repeat the same stretches.

another good one is to push your hips as close to a wall as they will go, its a lot like the first stretch, but is easier to hold without sliding.

one more good one is to lay on your back, and open your legs as wide as they will go. Your goal is to eventually touch the ground with your feet-staying turned out, and trying to keep your back relatively flat on the ground.

Good luck!!

after u take a hot shower stretch a lot. cuz ur muscles r relzxed and warm...it works and some ppl relle cant go all the way down cuz ur hips and muscles stop at a certain point.
hoppe that helps

If you take a hot shower, your muscles strectch. When you get out, try to do a split, and you may get further. My only other suggustion is to keep working at it!