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Position:Home>Dancing> Good Splits?Question: Good Splits!? I stretch almost every day and I practice my splits for long periods of time, but then if I try doing them later my splits will b farther away than they were b4! it makes me really frustrated and i was wondering if anybody had any good ways to get the splits!?!?!?
Thanks so much for answering!Www@QuestionHome@Com Best Answer - Chosen by Asker: Splits Work Out In 3 Weeks: Stretches I found this online and i thought it might help but the first week do the steretches twice a day!.!.!.second week 3 times a day and the third week 4 times a day leaving at least two hrs!. in between each stretch-work out thing Below are some streching to help to loosen up the muscles so that your spilts become easier to obtain!. Just follow these and hopefully it will help! : ) V-sit: sit with your back flat against a wall!. Bring both legs as far back to the wall as you can and keep proper posture and straight legs!. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible!. Feel the stretch!. Do this first pointing your toes, then flexing your feet!. Try moving your legs out further as you go on!. also, you can reach out towards your right and left legs!. Remember to breathe! Straight leg stretch: Basically, keep your legs straight and feet together!. Stand, and without bending your knees, reach down as far as possible!. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch!. You can also do this one sitting!. Sit with proper posture, legs straight out in front of you and ankles together!. Reach out with your arms!. Do this both flexing and pointing your toes!. Sideways stretch: Ok, so you’ve probably figured out that I’m making up names for the stretches as I go along!. Pretty creative, eh!? Anyway, the “sidways stretch” goes like this!. Stand in the straight leg stretch position!. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet!. This doesn’t have to be precise, just as long as you’re close!. Stand up, keep your posture back!. Now reach down to your right foot, keeping your posture back and your hips in line!. Your hips shouldn’t shift to aid you in your stretch!. Go down slowly, and if you hips shift, come back up and try again!. Go as far down as you can without shifting hips!. After doing this for a minute, bend your left leg and continue stretching to your right!. Now switch legs!. 4 Stretch: Named because it looks like a number 4!. Sit down on your butt and put both legs straight out in front of you!. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed!. See the 4 that your legs make!? Stretch, with proper posture, to your right leg!. Reach out with your arms, as far as you can!. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute!. Switch legs, and repeat!. Standing V-leg stretch: Stand up, posture back, with your legs shoulder width apart!. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible!. Bring your straight arms between and beyond your legs–reach back!. also reach to your right and left legs!. Reach down the center, too!. As with the straight leg stretch, keep your weight over your toes rather than your heels!. Half squat: Squat!. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg!. Put your right hand on the ground to the left of your right foot!. Use your right elbow to push your right knee out!. You should feel stretching your inner thighs!. Switch sides!. Now Do The Splits!!! Do them each side and hold for one min!.Www@QuestionHome@Com heres my little trick after taking a hot bath get dressed quickly and try to do the splits your muscles will be so relaxed they won't see it coming you'll get lower and lower ech day! also try doing the splits every morning and every night do butterfly and froggy every day to hope i helped and good luck!!!!!!Www@QuestionHome@Com I used to have the same problem!. I've been dancing for a little over 10 years now, since I was about 3!. Here's what you do: When you get out of the shower, go into your splits right away!. This should get you closer to the ground ((it worked for me!))!. Here's what one of my old dance teachers used to tell me, and I thought about it and it made a lot of sense!.!.!.!.If you stretch a rubber band in a hot room, it'll stretch pretty far!. If you put a rubber band in the freezer and then try to stretch it, it'll snap!. This is the same with your bones and muscles!. The hotter the temperature, the more you'll stretch!. When your practicing your splits, jog or warm up or just do anything to make your body temperature higher!. ((try to sweat)) Don't turn on the fan or air conditioner!. This will make your splits better and it's easier to do them!. also, dancers should always try to stay warm in the winter and dress in layers!. I lost some flexibility by not doing that!. I would be wearing flip flops in february and my point wasn't as good!. hope that helped =] (add) I forgot something else! This is something we do in some of my dance classes!. You sit down against a wall FACING IT!. Open your legs as far as you can in strattle!. Then, someone else goes behind you and puts their foot sort of under your butt ((not really UNDER but you know what I mean)) and GENTLY pushes you closer to the wall!. They should keep doing that until you don't think you can go any closer!. You'll be a lot closer to the wall than you expected and a lot closer than if you did it yourself!. This stretches your groin area ((your inner thighs!.!.!.!.!.!.!.at the top)) where your splits come from!. *****Make sure you tell them when to stop or else you can seriously hurt yourself*****Www@QuestionHome@Com i do the splits to see how far i can go and the space left i stack pillow and i just sit there doing the splits while watching TV about 15 minutes and when i get up I'm closer to the ground Ive got the splits in a day doing that but its still going to hurt when you get all the way to the ground you got to keep stretching until you get comfortable good look its hard work :)Www@QuestionHome@Com Hey hunny, im a dancer and I was told to do the splitz every morning when I woke up!. This stretches the muscles more as they have not been used for hours in oppose to lets say just after exercise!. This should stretch your leg muscles more!. With this technique, I could do the splitz inside 2 months!. Hope this helped!.Www@QuestionHome@Com |