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Question: Middle Splits!?
I already have my left leg splits but I still need my middle splits for gymnastics!. How do I get them all the way down!? What are some stretches that I can do so I can get them the fastest!? Thankyou!!Www@QuestionHome@Com


Best Answer - Chosen by Asker:
The middle splits are the hardest to get because the shape of your hip bones may make it physically impossible to do a completely flat split!. If this is the case, you can only get to a certain point before you really can't get any more flexible!.

My favorite stretch for the middle splits is to lie down on your back next to a wall with your legs up on the wall!. Scoot up next to the wall until your hips touch it!. Then open your legs as far as you can in a split position, and relax!. Hold it for a few minutes (I advise no more than 3 minutes)!. Gravity will gradually pull your legs down!.

It is very important that you always stretch after you have already warmed up!. If you stretch while your muscles are cold, it is very easy to pull a muscle, and then you'll build scar tissue which does not stretch very well at all!. Do this stretch after a practice or after exercising!.

It's also important to hold a deep stretch for at least 30-60 seconds in order to increase your flexibility!. When you stretch a muscle, it automatically responds by tightening - this is known as "stretch reflex!." When you do a long-sustained stretch, the muscle eventually stops resisting and allows itself to be lengthened!.

Finally, never "bounce" in a stretch, as this only increases the stretch reflex and makes it more likely that you will tear a muscle!. The best way to stretch for increasing flexibility is simply to hold a stretch for at least 30-60 seconds, but no more than about 3 minutes!.Www@QuestionHome@Com