Some questions regarding becoming flexible/stretching

dansa

dansa

New Member
Hi,
I have some questions regarding stretching and becoming flexible, if anyone with this knowledge could help me.

1. I am not flexible at all, and need to be able to be very flexible, well latest in 6 months or so.. How much do i need to stretch everyday to become flexible so that i can (sorry dont know the word in english) sit down on the ground with my legs completely seperated from eachother, if you understand what i mean?

2. Is it bad to stretch often? Im worrying i will damage something if i do it too many times..

3. Should i feel a little bit of pain or unconfortness when i stretch? basically so i push myself as much as possible? sometimes i get worried maybe what im doing is completely bad for the muscles etc... and i dont want to injure myself..


i really appreciate your help, thanks!
 
From your description it sounds like you want to be able to do a split. My advise would be listen to your body. There is a point you might be able to do a split, but if you're not flexible now, be careful you don't hurt yourself trying to do it by your deadline. There's no such thing as stretching too often unless you're hurting yourself. Most people have difficulties people don't stretch enough.

There are a few exercises that you can do to help stretch. You should stretch to the point that you are slightly uncomfortable. There is a line your body knows between uncomfortable and outright pain. If you are experiencing pain, you're probably on the edge of really hurting yourself, back up a little.

1. Practice stradle stretching. (Sit on the floor and spread your legs as far out to either side as you can.) Keep your back straight and bend forward at the hips and reach as far to the middle as you can. Also, stretch out and try to grab your foot left, then right.
(another way to make this work harder...lay on the floor with your butt against the wall, feet up in the air against the wall. Let your legs split and fall, let gravity work. Sounds simple, but OMG you'd never imagine how much of a stretch you get.)

2. Do a low lunge to forward. Be sure your knee does not go passed your foot on the forward leg and keep the back leg straight with your toes on the floor. Gently push your hips into the floor, keeping your hands braced on the floor for balance. After a while, turn your toes under so that the back leg is still straight but the top of your foot is resting on the floor. Let your hips sink into the floor.

3. Reverse the lunge. Let the back leg bend under you and straighten the front leg. It helps if you keep the front foot flexed b/c it stretches the tendons behind your knee. Be careful!

4. Go back to number 2 with your toe turned under. Let your leg slide back or slide forward (depends on your preference) until you are in a split position as far as you can go.

There are more exercises that you can look up online or your dance instructor may be able to give you more tips. Just remember you know your body better than anyone. Just because one person can do something doesn't mean you or I can do exactly the same thing. Just be aware of how you feel.
 
I have been actively searching for stretch/tone advice, lately, and have been given the same answer by numerous persons....Yoga. So....here goes.
 
Angel HI said:
I have been actively searching for stretch/tone advice, lately, and have been given the same answer by numerous persons....Yoga. So....here goes.
Click to expand...

Be careful, we don't want you turning into a human elastic band :p

Seriously though I've always been intrigued with Yoga, might be something for the New Year to take up :)
 
A student i work with has a totally flexible body - at first I was really jealous since achieving the above has aluded me. However, yesterday shw showed me her hand and one of the palmmuscles was sticking up - it has jumped out of its socket. So maybe there is a limit to flexibility that you don't want to have. I presume her flexibility is actually a joint problem that she will have to be very careful of - but wow, can you imagine her as a latin partner!

And thanks for the suggestions above SH. I have heard tmost of them before singly but its nice to have them all in one place like that.
 
flexibility is definitely a 2 edged sword. when you push your your joints beyond typical ranges of motion it puts excessive strain on the tendons and ligaments to support it. as soon as the muscles tire enough that they can not completely protect the joint or during rapid movements the joints are very prone to injury. I have to remind myself of this everytime my instructor asks me if i can straighten my legs any further in rhythm. Its my consolation prize- i may not have hyperextending knees but i can still go on a week long hike w/out becoming an invalid..
 
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