Streching Ideas!?

Question:I'm a dancer but I still can't do splits and such. I need a simple way to improve my flexibilty and I don't have time to spend 2 hours a night stretching. Anything will help, believe me. :)
Thanks.
Ask if you need to know more info.

Best Answer - Chosen by Asker: I'm a dancer but I still can't do splits and such. I need a simple way to improve my flexibilty and I don't have time to spend 2 hours a night stretching. Anything will help, believe me. :)
Thanks.
Ask if you need to know more info.

ok. My advice is:

1. The Basic Leg Stretches

-stretch both of your legs out to the side, sitting down.
-stretch to the right leg with your arm over your head, as far as you can for ten seconds. Do the same to the right leg.
-take both of your arms and grab your right leg and stretch for 10 seconds. Now do the left leg.
-stretch to the front, in between both legs, keeping your knees and toes up to the ceiling for ten seconds.

-tip: legs straight at ALL times and go from pointed foot to flexed foot every 5 seconds.

2. The Frog

-go from your #1 leg position and go through you legs to a position where both of your legs are in pase with your belly on the floor. Do for 20 seconds.

tip: your goal is to have your pelvis area touch the floor and both legs flat against floor.

3. The Butterfly

-do "Criss Cross Applesause" but put both feet together on the floor.
-press your elbows against your knees and push

tip: your goal is to have both knees onto floor without any pressing.

4. The Wall Stretch

-find your favorite song on the stereo/radio
-get a spot on the wall
-let your legs down as far as they can go, you pointing you feet the whole time..Did I mention you must do this the whole song? Well you do.
-keep your legs straight and toes pointed as your legs keep slipping down. Do this the whole song.

tip: keep your tush against the wall. If it falls away from the wall, push yourself back up.
hint: your legs will hurt.

Leg Stretches-

Hamstring (back of the upper leg) stretch. Stand upright, with your leg straight and your foot resting on a stair or low stool in front of you. Exhale, and slowly lean into your straight leg until you feel a comfortable stretch. Hold for 10-30 seconds and return to start. Repeat on both sides, several times.

Calf (back of the lower leg) stretch. Stand facing a wall with your toes almost touching it. Lean into your hands placed at shoulder height against the wall. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Keep your toes pointing straight forward. Repeat on both sides, holding for 10-30 seconds.

An alternative calf stretch. Place the ball of one foot on the edge of a step and lower the heel off the step. Hold and stretch the calf muscle for 5-10 seconds. Stretch one calf muscle at a time, alternating legs. Repeat at least 10 times each.

Quad (front of the upper leg) stretch. Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Without leaning forward, move your knee backward to a comfortable stretch, hold for a few seconds, and then return. Repeat on both sides up to 20 times.

Here are some tips while stretching-

Warm Up and Cool Down: Stretching is important during your warm-up, before you run, because it increases blood flow to the muscles. But stretching during your cool-down may be even more important. "After running, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness," says Pitchford. "That promotes better flexibility." Stretching afterwards also will help you relax.

Don’t Overstretch: While stretching can promote flexibility, stretching too far actually can damage the muscles—particularly if you’re recovering form an injury. "A healthy muscle can elongate up to 1.6 times its length," suggests Pitchford, "but generally doesn’t respond well to that much stretching." By overstretching, you create an automatic myotatic reflex that actually will cause the muscle to recoil to protect itself from tearing and injury. Also, don’t bounce while stretching. Holding your stretch in a static position works best.

Combine Stretching and Strengthening: A good time to do your stretching exercises is while resting between lifts during your strength training. (See: Strength.) Strength training will not decrease your flexibility, says Pitchford, as long as you do it properly and perform your lifts through their full range of motion.

Use MICE and RICE: Health professionals frequently promote RICE as one way of treating an injury: Rest, Ice, Compression and Elevation. But some people promotes MICE. "Move it," she says. This is because immobilizing a muscle can lead to decreased blood flow and muscle atrophy. If you stretch properly while recovering from an injury, you can speed that recovery.