Forum: Advice / Stretching

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Stretching
Splits Training (karma: 126)
By msindependent08 Comments: 125, member since Wed Dec 10, 2003
On Fri Feb 20, 2004 09:58 PM
Made sticky by MIClogger (28613) on 2004-02-21 22:37:20 Member Request. Good Job!

Splits Training

In General

· Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds
· Do not 'bounce' when stretching
· Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around
· The best way to Increase flexibility is through:
.... Static stretching - where a stretch is held at it's maximum for a length of time
.... PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it's maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance
.... Always undertake these stretches under supervision
· All exercises should be performed correctly, i.e.: in splits the hips should not twist

Exercises to Develop Flexibility

The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.

Forward Splits - Preparation Exercises

Kneeling Lunge
· Hips square
· Body Upright
· Hands on floor either side of front leg
· Back knee forced squarely on the floor

Lunge with back leg against a wall/box
· Keep hips square
· Push hips to ground
· Keep shoulders square and tall
· Keep body upright

Pike sit reaching forward
· Keep legs straight
· Keep hips on Floor
· Lean forward with a flat back
· Try to reach over toes

Single leg stretch on back
· Keep hips square
· Keep hips on floor
· Gymnast uses own force to stretch
· Leg not being stretched should be bent

Hip Stretch on a box
· Keep hips square
· Pull bent leg to chest whist maintaining
. force on the straight leg

Splits
· Shoulders square
· Keep hips Square
· Front leg facing the ceiling, back leg facing the floor
· Support hands to be even and behind hips

Forward Splits - Hints and Tips
· If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further
· In order to increase flexibility, over splits should be performed with one leg on a height. This height should increase gradually as flexibility improves. Ideas for a height include: a stack of books, a chair, a stack of pillows, a box, a beam/wedge/shape or anything lying around the gym
· In order to increase flexibility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day.
· Remember that quality is important. A good technique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances.
· I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if you are almost down in splits but not quite. It is also very good to use on your 'bad' leg.


Side Splits - Preparation Exercises
Frog position on stomach (baby splits)
· Keep hips square
· Keep knees in line with hips
· Keep body flat on floor

Straddles sit
· Knees facing ceiling
· Lean body forward with a straight back
· Knees and feet should be fully extended

Side Splits - Hints and Tips
· The ideal position for side splits (in my own opinion) is with knees facing the ceiling and legs hyperextend (so that the knee pushes into the ground and the heal of the foot is slightly off the ground). These splits can only be achieved if you are past splits with your knees facing forwards.
· The first step for side splits is with knees facing forwards and elbows on the ground, rather than straight arms. It is harder to 'cheat' this way and is safer for your back.
· The second step is over splits (i.e. with one leg raised)
· The third step is splits with knees facing the ceiling, and body upright



ok so my cousin sent this to me when i asked her for help and it helped me ALOT!!! i don't know where she got it but it's worth reading ALL of that! hehe! i got my splits in about 2 weeks and it did hurt but i'm glad i have em now! good luck everyone!

408 Replies to Splits Training

re: Splits Training (karma: 1)
By DiamondDancerH11 Comments: 1977, member since Sat Oct 04, 2003
On Fri Feb 20, 2004 11:06 PM
Great Post! So many people ask about Splits. I hope they look at this first!
re: Splits Training
By rhythmic_nessa Comments: 1010, member since Sat Dec 06, 2003
On Sat Feb 21, 2004 01:15 AM
That is so true diamond dancer. This is a really informative post. Thank you so much for posting it!

Karma for you! Maybe even a sticky.

~>Nessa
re: Splits Training
By mima2 Comments: 57, member since Fri Nov 28, 2003
On Mon Feb 23, 2004 10:06 AM
you are totally heaven sent.i really needed this post.thanks.
re: Splits Training
By KU_Ballerinamember has saluted, click to view salute photos Comments: 2644, member since Fri Jul 04, 2003
On Fri Feb 27, 2004 10:51 AM
Thank you so much! I was just about to post about my splits but after reading this my questions have been answered :) karma to you
re: Splits Training
By Disco_King Comments: 610, member since Sat Nov 08, 2003
On Sun Feb 29, 2004 11:00 AM
Hi.
Thankyou for posting those great stretches.
You must of worked hard to get all that information.
Samxxx
re: Splits Training
By Fire_On_Ice Comments: 7, member since Mon Mar 01, 2004
On Mon Mar 01, 2004 06:58 AM
Removed by Theresa (28613) on 2005-11-26 21:27:26 netspeak
i think im one of those ignorant ppl who asked about the splits b4 reading up.. *sobs* but thx for the info! sounds worth a try
re: Splits Training (karma: 3)
By raindancer Comments: 3270, member since Sun Jun 16, 2002
On Wed Mar 03, 2004 02:20 AM
Yeah, those are really good :). I posted them a long, long time ago: www.dance.net . . .

The source is: www.body-fizzeek.co.uk . . .

I like to credit the source when I can :).

^raindancer
re: Splits Training
By I_love_dance06 Comments: 83, member since Thu Feb 19, 2004
On Thu Mar 04, 2004 04:20 PM
Great Post! thanx. :)
re: Splits Training
By pointehappybt Comments: 6, member since Wed Nov 26, 2003
On Tue Mar 09, 2004 12:21 AM
Great post !!! i cant wait to try the over splits !!! :)
re: Splits Training
By baletdancer7986 Comments: 26, member since Fri Mar 19, 2004
On Sat Mar 20, 2004 07:53 PM
Thanks bunches for the tips. I popped my hip out of socket the other day bouncing while tryig to do splits, and now my split on that leg is worse than it ever was and I'm starting all over again. Hopefully the stuff you said will help...especially clutzy, accident prone people like me. Thanks a bunch!
re: Splits Training
By Pointedancermember has saluted, click to view salute photos Comments: 4291, member since Tue Apr 02, 2002
On Sat Mar 27, 2004 09:18 PM
Thanks for that! I know that there are always so many posts about how to work on the splits etc. so I am sure this will be very helpful to many! Now for my question:
How do you square your hips? I can do both right and left splits but my hips are not squared so I am not sure how I can force myself to square them and also is it necessary/ better to have square hips or does it not really matter (I just do ballet)
Thanks!
Pointedancer
re: Splits Training
By balletgirl1 Comments: 157, member since Fri Sep 12, 2003
On Mon Mar 29, 2004 04:15 AM
thanks so much!!!!!
re: Splits Training
By mynameiskristina Comments: 93, member since Fri Mar 19, 2004
On Mon Mar 29, 2004 08:56 PM
thanks so much it has helped me so much, i needed that post.
re: Splits Training
By loveandhonesty Comments: 265, member since Sun Mar 28, 2004
On Wed Mar 31, 2004 11:23 PM
This is exactly what I needed. You're a doll. Thanks again.

peace~and~love:hugs~and~kisses

Morgan Ashley
re: Splits Training
By ak_irish_dancer Comments: 127, member since Mon Feb 23, 2004
On Wed Apr 07, 2004 11:28 PM
Hey, thanks!! :) Just what I needed
Splits training
By TalentedGymnast Comments: 51, member since Thu Mar 25, 2004
On Thu Apr 08, 2004 01:17 AM
I know where you got it. It is a great site!
splits training
By anaaguilerova2 Comments: 25, member since Tue Nov 26, 2002
On Thu Apr 08, 2004 11:07 AM
Hi i like splits training but i dont understand in english . Can you help me this exercise on video clips on line thank
Splits Training
By TalentedGymnast Comments: 51, member since Thu Mar 25, 2004
On Tue Apr 13, 2004 11:09 AM
I don't understand much English either, but I think your advice is good!
re: Splits Training
By xx_maya_xx Comments: 10, member since Tue Apr 13, 2004
On Tue Apr 13, 2004 06:15 PM
thank a lot!
Splits Training!
By Crazy_Gymnast15 Comments: 444, member since Wed Apr 14, 2004
On Wed Apr 14, 2004 02:51 AM
Your advice is great! Thx!
re: Splits Training
By Dance4me3 Comments: 23, member since Sat Mar 27, 2004
On Wed Apr 14, 2004 12:48 PM
good post
re: Splits Training
By twinkletoes88member has saluted, click to view salute photos Comments: 512, member since Sat Mar 30, 2002
On Sun Apr 18, 2004 12:28 AM
That will be a great help to many people, me included. You deserve a Karma
re: Splits Training
By DuhNibor Comments: 20, member since Mon Apr 12, 2004
On Wed Apr 21, 2004 09:47 AM
Thanks,, good post :)
re: Splits Training
By Kate13 Comments: 139, member since Sun Apr 18, 2004
On Wed Apr 21, 2004 05:25 PM
great post!
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