Stretches to help with splits?

Question:I am trying out for poms soon. To make it you have to be able to do all three splits. I am really close but I can't get all the way down yet. I have like two inches left before I am on the ground. What are some stretches that will help me?

Best Answer - Chosen by Asker: I am trying out for poms soon. To make it you have to be able to do all three splits. I am really close but I can't get all the way down yet. I have like two inches left before I am on the ground. What are some stretches that will help me?

The best one is get down on your knees. Now put one leg out then straighten your back and stretch over your leg for 1 minute. Repeat with the other leg. Then, get on your knees your splits, and hold it there for 30 seconds. Do not bounce in splits to get lower, or you will injure yourself. Go as far down as you can in splits, point your toes and straighten your knees. Do the other side of your splits the same way.

these also help:
lower back stretches
lying buttock stretch
groin & inner-thigh stretch
seated calf stretch
seated hamstring stretch
seated inner-thigh stretch
psoas stretch
quadriceps stretch
lying `V' stretch

Hamstrings. Get hugely limbered. Hug your knees from standing ... etc.

Put one leg on a barre (turned out or turned in) and lean over it with both a pointed and flexed foot.

Working your hip flexers is vital. Go down on one knee and lean into it (as a male ballet dancer would) and push your pelvis forward until you feel the stretch across you hip and thigh. Just keep working it. You'll get there eventually.

For your sideways splits, lie down with your bum right against a wall with your legs up the wall and lower your legs down into splits. Don't tense your muscles, just let gravity pull them down. It will hurt like hell but hold them there, eventually the pain wil subside as your muscles stop resisting (usually 5 or so minutes). Use your inner thigh muscles to pull your legs up again. You'll probably be shaking and it isn't a good idea to do it every day, but it's a great way to gat your splits fast without any lasting damage.

Hope that helps!

im a cheerleader but we do splits too, try " 7 second splits" its where you go down as far as you can which means if you have 2 inches till you touch the floor .. go all the way down hold it for seven seconds. you will be sore the next day but if you keep doing it you will have your splits down on the floor in at moast a week

the butterfly