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Question: How do I increase my flexibility quickly, yet be able to maintain it!?
I was just selected to be a part of the top team on my dance company!. I am SO EXCITED and honored, but I know I have to work hard!. One of my not-so-strong points is my flexibility, mainly on my left side!. I have a permanent, hardened Osgood-Schlatter's on my left knee and this seems to be slowing me down!. So here's my question!. What are some stretches I can do for dance that will increase my flexibility by a LOT, and how often should I do them, how long do I hold each stretch, etc!? I don't want a "quick fix", or "quick splits" or whatever (I don't wanna injure myself!!), I just want to get a LOT more flexible over time and be able to see results!.
THANK YOU!. <3Www@QuestionHome@Com
Best Answer - Chosen by Asker:
Plyometrics is a good way to stretch leg muscles to increase flexibility and your regular stretches that you will perform will help you maintain it!.!.!.
I practice and teach Martial Art, so it's important that I am able to perform certain things such as high kicks, which also require the strength of the lifting and extending muscle, a lot and in the best way that I possibly can!.
I have to be able to produce the speed and strength required in all directions from all joints - both stretching and exercise are necessary in order to do this!.
Do not neglect one for the other!.!.!.
ALWAYS warm up before you stretch deeply - stiff stretches can tear muscle and tendon and that can be a permanent injury!.!.!.
It is one of the disadvantages of assisted stretching - the other person does not know what you are feeling and a millimetre can make a difference!.
To increase your flexibilty quickly, it is important to know how plyometric stretching works!.
Your body has a response to a slip or trip, by relaxing the muscle so that it doesn't tear or get damaged by any over-extension of the muscle!.
We can make use of this bodily quirk by doing this:
Either getting someone to help you or by perfoming your normal stretches, push hard against the resisting surface with the muscle you are wanting to stretch!.
Remember to breathe! The muscle may shake, that is normal under effort - you are also building up strength here!.!.!.
Breathe deeply for several breaths and then relax the pressure!. Breathe for several more breaths as you adjust slightly lower or extend the muscle being stretched to it's new position!.
On an out-breath, repeat the process!.
Do this for a total of three times!.
It will dramatically increase your flexibility, but overdoing it can have adverse affects!. Being "over-stretched" can cause as many problems as not being stretched enough!.!.!.
Therefore, I only perform this type of exercise once or twice a week, in addition to my normal stretches!.
Any type of stretch you perform can be done plyometrically!.
Just remember that, if there is any pressure on a joint, you can be hurting it!.!.!.
Your natural extensions of movement can be increased, but never do so at the expense of your body!.
It's the only one you have and you want to look after it, not thrash it into the ground like an old car!.
Your injury will limit you - knees are very delicate and are prone to inflammation when under pressure!.
Make sure you warm up gently and thoroughly before trying any stretch to ensure that it is not so hard and therefore more flexible for when it is stretched - meaning less likelihood of further damaging or aggravating your current injury!.
Doing that will mean sitting out, which I know in dance can be the difference between making the cut or not!.
This is really a question for your instructors and teachers!. They will be able to see you in action and give you the pointers that you obviously deserve!
Listen to them and put in all the effort you can and you will do just absolutely fine!
Impress yourself and you will have impressed everybody else - who carries a standard higher than yourself (except maybe your mother!.!.!.)
Congratulations and good luck!Www@QuestionHome@Com
My teacher said to take one stretch and stretch until you feel you are at your limit (but don't hurt yourself!) and hold it!. Holding for 30 seconds maintains your fexibility, and 45 seconds will increase it!. Best of luck! Flexibility isn't my strong point either! : )Www@QuestionHome@Com
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Good tips for stretching and safe way to get spilts in 3 weeks!.!.!.as long as you don't push it :DWww@QuestionHome@Com
practice Godwillingly!.!.!.!.z!.!.!.Www@QuestionHome@Com