Splits!!!!!!!!!?

Question:i have everynight to practise, does it need to be mornin aswell coz i havnt got enough time. if it is possible just practising on nights how long should i stretch for and how long will it be for me to be able to do the splits?

Best Answer - Chosen by Asker: i have everynight to practise, does it need to be mornin aswell coz i havnt got enough time. if it is possible just practising on nights how long should i stretch for and how long will it be for me to be able to do the splits?

if you practice 1 minute on each side and you do it twice a day, everyday, you sould have them in a month.
make sure you warm up first

Practise for about 80 hours and then u multply it by 3 so you should be able to do the spilts for 240 hours, hope this helps.

do them when ever you can eg whatching tv etc

idk you could maybe just do your splits on each side for like 2 minutes in the morning and that would probably help, if you don't even have 4 minutes you could do it while you were eating breakfast lol, no seriously thats what i did. Okay i answered your other question so at night just do strattle and your splits on each side for 5 minutes like i told you and you could od that one wall stretch every night. But don't like go in your splits and force yourself down because then you will pull a muscle most likely and then you won't be able to practice your splits for a while and then when you can again they will be really bad and far away from the ground.

So ya Good Luck

The more stretching you do the faster you will be able to do a split. Stretch whenever you can. I used to stretch while I was watching TV, doing homework. Just sit with your legs as open as you can and then gently try to push you chest to the floor if front.

Steps

1. Repeat these steps daily, or at least every other day. Read this 3 week stretching routine if you want the splits down fast:
2. Make sure you are warmed up. Without this you could harm yourself. This can be done by doing a seated pike, or a standing one.
3. Reach forward,holding on to your toes. Hold for a slow count of 20 seconds minimum. It may hurt, but just bear through the pain as it will drastically increase your hamstring flexibility. You will find that after repeating this stretch several times, your are able to easily touch your nose to your knees whilst in a seated or standing pike.
4. Continue stretching by standing with your feet together. Reach down and try to touch your toes. Do not bend your knees at all (you may not be able to touch your toes... it’s alright). Bring your body down to your leg.
5. Rounding your back so that your hands are closer does not help your stretch, so try to keep a straight back and bring your abdomen closer to your feet.
6. Sit on the ground with your legs straight out in front of you. Reach over your legs towards your toes. Once again it is important to keep a straight back and get your chest and not your arms closer to your legs.
7. Hold your right foot and bring it up to your mouth and hold it there for 30 seconds. Then do the same with the left. Do not actually touch it to your mouth.
8. Repeat the last step, except this time bend one leg behind you in order to stretch the other. Do this with both legs.
9. Stretch your Sartorius muscle. This is the muscle, in a split, that you feel in your back leg between your leg and body. One tip on how to stretch it, is to sit in the buterfly position. Your feet should be together, and toes can be pointed. Then, slowly, try to push your knees down to the floor. She should feel the burn right near your 'buttocks'. Hold it for a count of a slow minimum of thirty seconds.
10. To do this you have to kneel down, put your hands on the ground, and then straighten out your back leg. You may put your knee on the ground but remember that if you do this then you have to try to bring your crotch closer to the ground. This stretch will need to be held a lot longer than most (1-2 minutes on each side)
11. Standing with your legs in an "A" position, reach your arm over your head towards the opposite leg.
12. Sit in a straddle on the ground and reach out in front of you, trying to get your chest and stomach as close as you can to the floor.
13. bring one arm over your head and towards your leg,while sitting in a straddle, keeping your body sideways to your leg. Do this on both sides.
14. Sit in butterfly position (like Indian style but with your feet together). Press down your knees to the ground with your elbows or your hands. Press your abdomen closer to your feet.
15. Once you can do the splits in every direction, you can stretch farther past the split line. This is important for advanced dancers, gymnasts, and cheerleaders, but should only be worked on if you can already do the splits well:
* Use an 8-inch mat. Put your front heel on the edge of the mat. Stretch through the splits and hold for 100 counts. It also helps to have someone nice press down on your shoulders as you do this, so you can stretch even farther.
* Kneel with your back knee bent up against a wall or mat and your front foot on the floor, knee bent. Stretch through the splits and press down then release, down, release, for 20 counts.
16. Make sure you don't try to bounce to reach your toes. That can BE DANGEROUS.

[edit] Tips

* Wear loose clothing
* When you are stretching breathe in and out deeply. It'll help you get farther into your stretch.
* Stretch a little bit every day.
* When you reach the limit and you know you can't go any farther keep trying until you are all the way down.

[edit] Warnings

* Flexibility is gained over time; for some it may take weeks or months to fully sit in the splits. Do not push yourself too hard. You will eventually see gradual improvements. If you push too hard you could pull or even tear a muscle. If you do tear a muscle don't keep stretching! Let your body rest and ice the injury. Take a visit to your doctor to determine how bad it is. When you do start stretching again start slowly; don't expect to start back right where you were when you stopped

You should hold your splits at a level that is uncomfortable, but not VERY painful, because you don't want to overstretch and end up forming scar tissue instead of longer muscles. Hold for 30 seconds, then come out of it to let the blood flow back into your muscles, then go back into the stretch. Do this over and over on each side and in your straddle. Also do the frog stretch (lie on your tummy with your pelvic bones on the floor and your legs in a first position plie). When in straddle, make sure your toes point to the sky and don't let your legs turn in. Practicing has no "s" in it.

Make sure you stretch only after your muscles have had a chance to warm up otherwise it will be kinda ineffective. Stretch in the morning too even if for only five minutes!

it look me a while to get my splits down; I wasn't very flexible ! But I found that after a hot bath, when your muscles are relaxed .. it seems easier to strech & fall into the splits =D