Best stretches for doing the splits?

Question:I got hurt and had to take a couple months off of cheerleading and now i am almost ready to get back to it, but i can't do the splits very well cause i havent been doing much streching!

So i need to beable to do those...so any really good streches that will help me????
I need them to be really effective!
Thanks!

Best Answer - Chosen by Asker: I got hurt and had to take a couple months off of cheerleading and now i am almost ready to get back to it, but i can't do the splits very well cause i havent been doing much streching!

So i need to beable to do those...so any really good streches that will help me????
I need them to be really effective!
Thanks!

get with a partner. lay on your back and straighten both legs out. keeping the left leg as straight as possible (pointing the toes), have your partner push your leg up to at least 90 degrees (farther if you like). push against your partner and have them push against you (resistance). hold for 10 seconds. relax. have them push a little farther. hold for 10 seconds. relax. and then have them push it as far as they can go. do the same with the other leg. then lay on your side and have your partner take your leg up to the side on each leg. but make your you turn your hip out well (your knee should be facing the ceiling before you go up. that's how you'll know if you're turned out).

remember to stretch your knees as straight as possible and point your toes. but these really work if you do them every day. good luck!

Lily

I think the best way to get back in the splits is to hold that position. However, to streach out your hips which will allow you to go farther down, you could do the runner streach. Stick one leg out behind you as if you are doing either the right or left splits. Bring your knee of the other one up by your chest in front of you so that it is bent. Your shin should be vertical when you do this. If you look somewhat like a runner does before they start you are doing it right. The longer you do the streach the farther down you can go.

Just sit in the splits for 10 minutes every day. If its straddle splits you are worried about, you can sit against a wall and stretch you legs open against it. I usually lay down backwards with my legs against the wall because then my legs are turned the same way they would be when I am doing the splits.
Hope this helps!

Lunges
and just keep doing the splits. try to hold them for 30 seconds then relax and repeat 5 times. do this everyday, but dont overdo it because you could seriously get hurt.

Sit in a split position for 5 minutes each day. Squeeze your thigh muscles as hard as you can for 10 seconds and you will go down farther. You could also try putting one foot on a chair and your second foot on a chair. I couldn't get my right foot splits and doing this for a week made me be able to do the splits. Good Luck!!:)

ahh i love stretchinggg its so sweeeet okay ha soo uhmm i dont really know any specific stretches but uhmmm just push yourself to the limit and if it hurts wayy too much then stop and relax, but yeah i sit in a split (well however far i can go) and watch t.v for 30 to 60 minutes, then do other stretches. do that for like a month i guess and you should have it down but you should dedicate like an 1 1/2 hours to 2 hours to stretching every day.. it'll work i promise

i had the same problem. i did dance/cheer for 9 years all together, but started to diminish the time i did it for soccer & then crew. i lost my splits basically over the time. im tryin out for cheer in like a month, and in the past month & a half ive gotten both my splits back. it reallyyy hurt my hips the most. my hamstrings followed behind that. make sure youve got a good wide range of motion in your hips since your legs arent used to doin that kind of movement. i did a LOT of heel stretches too. that really did it.

finally, when i made it down, i would MAKE my self hold that position. eventually i learned that if i put my hands above my head, it was forcing me to hold the split with my legs & hips and not being supported by arms. that has seriosuly helped my strength grow.

hoped its helped :)