Straddle Stretch?

Question:Im trying to learn the splits, and lots of people have said the straddle stretch is good, but when i stretch to the centre my back arches ( when its suppose to be flat? ) and it kinda hurts, feels like my progress with the splits isnt going anywhere? Help???

Best Answer - Chosen by Asker: Im trying to learn the splits, and lots of people have said the straddle stretch is good, but when i stretch to the centre my back arches ( when its suppose to be flat? ) and it kinda hurts, feels like my progress with the splits isnt going anywhere? Help???

ya, I think the straddle stretch helps a lot, especially when you keep a flat back. Here is part of my stretch routine with some elaborated stretches to help them work even better:

~Start with a straddle stretch, reach over to the right so that your knee is facing the ceiling and your shoulders are facing front, hold for at least 30 seconds then rotate so that your shoulders are facing your leg (nose to knee), then angle yourself so that you are reaching a few inches in front of your leg (if your center is 12 o' clock, reach to the 2 o' clock diagonal); reach center, then reverse to the left (diagonal, nose to knee, shoulders foward); repeat the whole thing twice
~Now put your legs straight ahead in a pike, point your toes and bend over trying to keep your back flat (don't hunch) and hold, then reach as far as you can (your back will hunch some); repeat with flexed feet; now bring one leg to coupe, reach, and repeat, then switch legs, and now bring one leg to posse, reach, and switch legs
~Pretend like your in the splits, with one leg in front, the other behind. Bend one leg in so that your back leg is straight and your front is bend to your chest. Reach over and hold, repeat with your bent leg in attitude (a 90 degree angle in front of you) and switch legs
~Lay on your back, pull one leg into passe then extend straight and pull to your nose, like in a kick (make sure both toes are pointed and both legs are straight) repeat going into posse and extending; carry your leg to your ear, then carry it across your body; hold all stretches and repeat with the other leg

Hold each stretch for at least 30 seconds and do on both sides for it to be productive!

Now try your splits for the first time after stretching, all 3 (left, right, middle)

~Now go to a wall, lay on your back with your booty next to the intersection of the wall and floor and your legs straight up against the wall; let your legs drop to a straddle (back on floor, legs on wall); hold for as long as possible, try 2-3 minutes!

Now try your splits again, this time go as far as you can then lay over towards your front leg, push back and arch the back, then roll so that you are laying on the inside of your split leg. This is hard to do until you ahve the splits all the way.

Do these stretches everyday and remember to only do your splits after stretching, in the middle of class, and after class to prevent injury. Good luck, I hope I could help!
Sorry it was so long ( :

cool

i heard it hurts like hell
keep trying it go farther and farther down
take advil after

lay on your back and put your legs together in parrallel first ("sixth postion") at a 90 degree angle pointing up at the ceiling and then separate them in a big second position. don't bounce your legs. it will probably look like a big V but eventually it will be a straight line!

there is a disease that makes your back bone curve and bend so you might have that

try---scoliosis

You just need to stretch everyday, and have a routine you stick to. I can tell you, you will get them if you do the following every day for a month, and maybe sooner!

1. Sit in a "butterfly" position, and stretch over. Hold, then repeat while pressing you knees closer to the ground.
2. Sit in a "pike" position, with your toes pointed and stretch over. Hold for ten seconds, then repeat with your toes flexed.
3. Sit in a "stradle" positoin, and stretch over to the right. Hold for ten, then switch to the left. Hold for ten, then switch to the middle, trying not to let your legs turn in and to keep your back as flat as you can. Make sure your toes are pointed. Then, repeat with flexed toes.
4. After this, if you haven't been used to stretching, you might be a bit sore. Try a simple "cat" stretch to cool down.
5. Now actually attempt your splits, so you can check improvement every day. Slide as far as you can go into your right splits, hold it for ten, then try leaning over to get your nose to your knee, and hold it there. Switch to your left split and do the same. Then switch to a middle split and hold, but without the nose-to-knee part.

Remember- if you are ever in too much pain, stop. You should not have to hurt yourself to gain your splits, though a little burning in the muscles you are stretching is normal.

Hope this helps!

I am also a dancer, and know it is easy to hurt yourself. Please read "Becca"'s post--she gave you a great answer and sound advice!

My simple bit of advice would be to never push yourself to the point of pain. Always stay warm and know your personal limits.

Stay safe!
-DancinDancer003

Ya that always hurts but it a good hurt.. make sure you keep your back straight and go as far as you feel is enough and you will eventually find it easier to do without arching...

Trust me, it takes time. Just do the stretch at least 5 minutes every day. It will help, and once again, it just takes time. It took me about 5 years to fully get all of my splits, so don't worry about it :)

Well the Straddle Stretch is good, but you need to do some other stretching, too. Here's my stretch routine.

1. Stand up with your legs spread apart. Reach down to toes on your right leg. Hold for 20 seconds and try to get your nose to your knee. Repear this on the left, too.
2. Do the same thing just go to the middle. The middle tends to be a easy stretch so try to get your hands flat on the floor. It's a better stretch if your hands are more close to your body.
3. Sit Down into the "Butterfly" Position. Lean forward and hold this stretch for a while. It's one that doesn't hurt as much, but it really helps. Then when your still in that position press your knees down, which will get a good stretch in them, too.
4. Next Bring Your legs into the Pike position. If you don't know what this is, its where your sitting on the floor and your legs are just right in front of you. Point your toes and lean forward. Try to get your nose to your knee, and try to touch your toes. Hold this, then flex your feet really good. and lean over again.
5. Okay, next while sitting on the floor spread your legs into second position. Lean over to your right leg. (point your toe, get the nose to your knee, reach for your toes) Do the same on the left. When you feel your pretty stretched out, do the same thing with your feet really flexed.
6. Now you'lll do the stradle stretch. Make sure when your doing it, your knees are facing the ceiling. Point Your toes and make sure that back is flat. Then sit up and go down again, except this time with your feet flexed.
7. Now try your splits. Here's what I do with my splits.
When your in your splits (or soon to be splits) hold for a minute. Then lean forward where your nose is touching your knee. Then arch your back and try to see behind you. Do this for the left and right.
Hope I helped! Just remember, stretch everyday! =)

dancinintx and becca both had great advice. I just wanted to say that you don't have scoliosis despite what that person said, you just need to stretch more and you'lll eventually be able to lean forward with your back straight. You also don't need to take any pain medication after you stretch, like that other person said. Stretching should hurt, but you don't need to medicate yourself for it!