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Position:Home>Dancing> I need Help with my split!?Question: I need Help with my split!!? As much as I try I just can't get to do a full split, does anyone know some exercises that help me with it!? stretchings or anything!.
By the way My knees touch the floor when I do the butterfly everyone says with that you should be able to do a grand accard but I just can't get it done!.Www@QuestionHome@Com Best Answer - Chosen by Asker: I had this problem for a long time and it took alot of work, but it was worth it!. For side splits: Grab hold of a chair on each side of you and lower yourself into position!. hold yourself there for about a minute and then switch sides!. Continue repeating this on each leg and gradually increase the time you hold it for!. Eventually, you should further this by doing it without the chairs so therefore holding yourself up with your hands flat on the groun for support!. For box splits: Sit in a "leap-frog" position (where you are on your hunkers), stretch up a little and slide yourself down SLOWLY starting with flat feet, then on your heels and so on!. Hold this position where you are as far as you can go!. Repeat this again while gradually increasing the time you hold the stretch for!. The "10 Minute Stretch": This was a real gem for me! Lie on you back on the floor (with your backside against the wall!. so you should be right up against the skirting boards!. Have your legs up straight and SLOWLY split them to make 180 degrees down the wall!. When you have reached as far as you can, maintain this position for approx!. 10 minutes (so make sure you have music, a book or something to keep you amused as it can get boring!!)!. The idea of this stretch is that gravity works on your legs and will pull them down towards the ground!. After this, do as above and you should see a slight difference in the distance between the ground!. This stretch generally works more for box splits! NB!. ALWAYS ALWAYS ALWAYS stretch and warm up!!! you do not want to cause yourself an injury! Trust me, i had ligament damage in my knee from not warming up enough and its still hell! And dont "bounce" into the stretch! also, dont panic about time!. if you do these correctly, it will take time to get there but you will be doing it in a correct way which will be better in the long run!. Just stretch every morning and night and you will get there! Sorry for the lengthy answer! Good luck :) x Www@QuestionHome@Com Get into doggy position, on all fours!. Then lower your self onto your elbows (or you can stay on your hands depending on what is comfortable for you) and spread your knees apart!. That is for starters, then over the next few days try to bend in your feet to go under the pelvic area!. The stretch you will feel in the groin and inner thigh muscles!. I am not sure what the name of the position is but it kind of resembles a frog's!. also, it helps when your calves are properly stretched out!. This way when you are in a split, the back of your knees should be all the way on the floor!. Www@QuestionHome@Com |