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Question: I have a problem with flexibility, can anyone help!?
I have been dancing for 5 years now (Hip-hop), and I've always had flexibility issues to start with, but I thought it would get better!. We stretch EVERY class, (3 times a week) and although I push myself, It's never gotten any better!.
I can't touch my toes, splits is out of the question, and I even found that sitting with my legs spread out across the floor, and trying to sustain a 90 degree with my upper body is painful/undoable!. This isn't natural, considering how long I've been stretching and dancing!. I'm starting to think that something might be wrong with the alignment of my back, but I'm not sure!.
The pain is horrible, even after all these years, and I'm starting to think that perhaps it isn't as bad for everyone else!. But!.!.!. I don't know if I'm just over-reacting!.
Any help would be appreciated, I'm just trying to pinpoint something before I see a doctor or Chiropractor!.Www@QuestionHome@Com
Best Answer - Chosen by Asker:
Flexibility is a tricky thing, sometime even diva-esque!.
Before you stretch, make sure you always warm up!. In ballet, we usually do 15-20min of barre work, 1-2min of barre stretch, then we go onto the center floor for splits and straddle stretching (as well as some other stretches)!. I'm not saying that you have to put in 16-22min of warm up, I'm saying that you need to get your blood flowing and your body warmed up before you do any kind of stretching!.
also, you need to stretch everyday to achieve a certain amount of flexibility!. It's one of those things that you have to keep at or you'll lose in a freaking day!. Yes, a day!. You can stretch all you want one day, but if you don't stretch for a day, that's like offsetting 3 or 4 days worth of stretching!. So even if it's for 15 measly minutes, stretch everyday!.
Another thing: how long do you hold your stretches and how much repetition!? Always make sure that you hold your stretches (without the bouncing motion--keep still!) for at least 20 seconds to really let your muscles get a feel of what you're trying to do!. (I say hold it for 45-60 seconds if you can)!. Try and repeat 2-3 times at the least!.
Do not every push yourself more than you can!. If it burns, stop!. Because in a minute or so, you can feel your muscles tighten up because of that and you'll probably not be able to do that stretch again like you could a minute ago!. Only stretch to a comfortable amount of pain (if that makes sense)!.
Basically: stretch everyday, warm up before you stretch, hold and repeat, and don't push yourself!.
For some people, it's hard to gain flexibility!. Like my sister can't touch her toes for her life without bending at her knees!. For some people, it's relatively easy, which is me, and then for some people, it's like sitting (double jointed people, people who have been developing flexibility since they were a baby, born with it, etc!.) Don't get stressed over it!. Just do what I said above and you should see improvements in a month or so (yes, it can take a long time to see a tiny about of improvement)!.Www@QuestionHome@Com
If you are dancing that much, you need to be stretching at least twice as much!. It needs to become a DAILY thing doing all sorts of stretches, the yoga balls also make a great aid as well!. I had a couple books when I danced that went through different stretches, so I was always mixing things up!. And when you have class make sure to stretch before and after!. Always remember to stretch when your muscles are warmed up!. Good luck and remember its always a gradual process!. Www@QuestionHome@Com
My teacher told me that if you stretch 2-3 times every week, you will MAINTAIN your flexibility!. However if you stretch around 6-7, it will definitely increase!. Before going to a doctor, stretch more often!. If you're ever watching tv, stretch as the same time during commercials!. Try to stretch everyday, and you will probably see a difference!.
If stretching more does not help, then it would have to be something with your body!. Talk to your dance teacher if you haven't already, and see a doctor!.
good luckWww@QuestionHome@Com
Do you warm up your muscles before stretching them!? Jog in place for a bit, do some jumping jacks or something else!. Shimmy your shoulders!. Just get warm before you stretch!.
Then when you stretch, HOLD IT! It hurts!. A lot sometimes!. But you have to push yourself hard!.
If it is really too painful, you should see a doctor, or at least look around online!. Those medical search engines can be really helpful!.
Hang in there!Www@QuestionHome@Com
Your Problem Isn't The Amount You Are Stretching
This may seem weird and is hard but first make sure you are rotating inside your hip socket!. If you don't do this, you will grind your bones together and cause damage to yourself!. You also need to relax!. When you are stretching the point is not the force yourself!. You will feel pain but you have to try your best to not tense up your muscles, this may allow you to automatically stretch further!. After a while if you do stretch everyday you will improve!. also, when you stretch, exercise as well!. This includes crunches/push ups etc !.!.!. You may also find improvement by going through ALL your stretches fully (This means you have to spend a good amount of time on each stretch exercise, an equal amount of time on left and right!.) Then go back and do them again!. This way you will be stretched enough to go farther easier!. When you do this, allow a day or two to rest when starting out until you can easily stretch every day!. Keep in mind not to force yourself or you could cause harm to your body!.
Good LuckWww@QuestionHome@Com