splits!!!!!

I'm finally getting back my flexibility after 5 years. I've almost gotten my right split but I'm not quite there yet. I need suggestions for stretches that are really effective to get splits. I need to get my right, left, and center split. I'm doing wall stretch for my center split so far, but I still need help. Thanks in advance!

Hot baths. Stretch immediately afterward, while muscles are still very warm. Worked like a charm when I did high kick lines in highschool, and I still have both my splits and then some.

ang then some? :shock: wow... I've got to try that!

Interestig Looks like flexibility issues are having more attention lately.
Anyway my 0.02$.

First of all front splits, i.e. left/right can be done in 2 ways, martial arts style and "clean". The difference is that in martial arts split the back leg is turned sideways, I mean the toe, in "clean" version toe is in line with the shin. Most ppl find martial arts split easier, because it's easy to cheat by bending your knee. Unfortunately than tan lead to knee joint instability or serious damage, depends how often and how far you go in cheating.
Clean version is a great hip flexor stretcher btw.
For both versions various lunges help a lot.

For center or dead split you still need all the above plus sited groin stretches. Sit on the floor, legs sperad as wide as you can and then gently push your hips forward helping with your hands, at the same time trying to push legs wider.

More advanced version of this stretch is roadkill split, when you bend forward in sited position (legs spread). It's easy to hold for prolonged periods of time if your hammstrings are flexible enough to let you keep straight back while bending forward. If not, don't do it. I mean if you have to round your back to bend forward then you're stretching back ligaments, not your muscles and that's not what you want, damages your spine.

And remember, no pain, no gain Use PNF (there's a link in dancers stretches thread), isometrics or some more exrteme techniques. Only relaxed stretching is way too slow.

In the end, do whatever makes you comfy, I personally believe no warmup is necessary and do them "cold" too. However splits, especially dead split, is a lot more mental thing, overcoming reflexes than actual muscle length. As long as you in yourself, you will do it, you still need to go through some pain though

thanks!

Wow! Thanks a lot for all of your help I really have to try that hot bath thing and thanks a lot for the tips on how to get the dead and side splits and for sharing the info gator. Continue helping me out everyone else I need as much help as I can get!!!

Hey dancerfreak5678.

I never have been able to do splits :shock: :x but I'm really glad you got some help. Welcome to the forums.

Jenn

hey, thanks! I hope you'll be able to get the splits soon. Just keep tryin!

pygmalion said:

Hey dancerfreak5678.

I never have been able to do splits :shock: :x
Jenn

Click to expand...

May be U never tried, or never tried doing that in the right way It's never late U know.

Gator said:

It's never late U know.

Click to expand...

I don't know... maybe it's never too late, but it ceratinly can be late! :wink: (What, after all, would the dear ol' IRU do if it was never late??? :lol: )

I don't know... maybe it's never too late, but it ceratinly can be late! (What, after all, would the dear ol' IRU do if it was never late??? )

Click to expand...

It would be the Early Risers Club my friend. Speaking of which, we are taking new memberships! Come one, come all!

Re: Splits - Try some yoga...I have some flexibility from it but I've never really worked on doing a full split. I remember when I did Karate our teacher used to say to sit in a wide split as far as you could...and watch TV this way (I don't recommened this, but it is something you could try).

Some people just have the right genetics for it, others don't. Personally, I don't see what the big deal is about it...but that's just me. Although...I do get some odd looks in dance class when I stretch as I tend to be more flexible that most people would guess...but I'm more impressed by balance and strength than just flexibility.

SG

I, too, want to be able to do splits. I am going to try the advice posted here. I'll check back if I make any progress.

SDsalsaguy said:

Gator said:

It's never late U know.

Click to expand...

I don't know... maybe it's never too late, but it ceratinly can be late! :wink: (What, after all, would the dear ol' IRU do if it was never late??? :lol: )

Click to expand...

Pardon my ignorance , but who or what is IRU?

Insomniacs-R-Us

IRU = Idiots Requiring coffee to stay UP way too late when they should be sleeping, but go dancing a lot more than scorpionguy does.

scorpionguy said:

Re: Splits - Try some yoga...

Click to expand...

Yoga could help, but I doubt it can be suffice. I've been doing yoga for last 3 years, and I can honestly say it wouldn't get me there. So far I've only found 1 yoga posture with a split - Hanuman, which is the same martial arts split, i.e. variation of the front split. You can do front splits on both sides very easily, yet be very far from full dead (or center) split. Different reflex . BTW yoga instructions for hanuman are the same relaxed stratching. If you're over 18 it's quite difficult to get in the split that way.

I have some flexibility from it but I've never really worked on doing a full split.

Click to expand...

Actually if you don't feel you want and need to do splits, you don't have to. The same books from which I picked up all my stretching excercises discussess that point, and also notes that excessive flexibility can hamper ones sports performance. E.g weight lifters don't need flexible backs and hamstrings, because stretch reflex fires later and allows them sink deeper, i.e. much more effort to get up with the weight.
Same reason for martial artists for not doing negative splits, i.e. spliting for more than 180 degrees, that's doable too, but you'll have problems recovering from your leg kicks.

I remember when I did Karate our teacher used to say to sit in a wide split as far as you could...and watch TV this way (I don't recommened this, but it is something you could try).

Click to expand...

Depending how wide do you split you can spend a day in there and gain nothing. Or you can gain, but this is again the same "relaxed stretching". Besides being the most ineffective, in the end flexibility gained that way can be dangerous too. Your muscle will have no strength in stretched positine, because you never trained it for that. Result can be real bad, such as torn ligament, wich heals for months or longer.

Some people just have the right genetics for it, others don't.

Click to expand...

I don't really believe in that. I'm not trying to start an argument here, honestly . I just heard it too many times. That and "too late" thing are most widely used arguments (or excuses). And quite discouraging for the most ppl.
The only genetic related thing I was able to disconver reading various info for last 2 years was that female hip joints are 25% more mobile tham males, because they have to give birth. That's all. Now if the males can do full splits, it will be at least 25% easier for females to do the same
As for the rest, if your joints are healthy and you want to do it, go ahead. Well, ok check with your doc if you have some medical condition, obviously I am no expert in the area.

Personally, I don't see what the big deal is about it...

Click to expand...

Nothing, just because most of the folks can't do it you look more developed.
Again, for most of the sports, and dancing splits are not necessary at all. But if you want to do it, why not. After all you're improving something in your body and mind, not the other way.

Jeez, I guess I wrote too much.
Happy stretching everyone.