Doing the Splits~

[Ladycole]

I want to do the SPLITS again!

I used to be hecka flexible in ballet and other dance classes as a child. I'm pretty flexible, but my hamstrings and inner thighs are so tight.

I've been practicing yoga almost daily and getting a lot deeper into forward bend... But no further with the splits...

Anyone here learned to do the splits again?
How'd you do it?!

[runner03]

consistent stretching, and some pain

[amy78]

You know in Yoga how you breathe a lot in stretches?
Basically, when you are trying to get into the splits position, breathe, push down further, breathe, etc and do that everyday for a few weeks. You'll be back there in no time!

[Ladycole]

this sounds sooo PAINFUL!

Uuuuhhh...how much do I push?

I'm used to cardio/lifting pain, but how do i know when enough is enough? Oh my gosh, I'm accident prone, I swear I'll pull an inner thigh and limp for a month...tips?

[marilynny]

to get back into splits you have to just DO them...and hold them...and hate life for a couple minutes EVERY SINGLE DAY. i usually work on them after i lift and stretch. i just force myself as deep as i can go (wow that sounds dirty) and hold for a little longer each day. i've actually gotten a full split on my left side! i started out with 30 seconds, gotten up to two minutes. i guess i could do more but i get bored. do work, girl!!

[Ladycole]

Thanks!

*deep breath*

I start tonight!

(Or heaven forbid, maybe I sneak a try when people step out of the office.) he he!

That would look soo weird if they stepped back in! I already got enough raised eyebrows last year when I was working on my one-handed pushup!

[amy78]

Originally Posted by Ladycole

this sounds sooo PAINFUL!

Uuuuhhh...how much do I push?

I'm used to cardio/lifting pain, but how do i know when enough is enough? Oh my gosh, I'm accident prone, I swear I'll pull an inner thigh and limp for a month...tips?

I just mean breathe into it. So, go as far as you can, breathe deeply and on the out breathe push down further. This helps me to extend myself. The out breathe gives you reserve energy.

[Mindi911]

when you say splits do mean like this



or like this?



is there any difference in doing them other than the obvious or do you stretch for them just the same?

[Patrese]

Originally Posted by amy78

I just mean breathe into it. So, go as far as you can, breathe deeply and on the out breathe push down further. This helps me to extend myself. The out breathe gives you reserve energy.

did you start out holding for 30 secs and gradually increase?

[Ladycole]

I want 'em both! So I assume, stretch both ways and push & breathe?

Flexibility drastically reduces injury, yeah?

[amy78]

Originally Posted by Patrese

did you start out holding for 30 secs and gradually increase?

Yes, so you get into the position, push down into it... breathe, wait 30 seconds and breathe into it again and push further. The out breathe gives you that extra energy to push further. Just make sure that when you get out of the position that you are careful. Bend legs first, then bring together.

[perthsh]

Check out Thomas Kurz of http://www.stadion.com/ - he has some great articles on the strength training to safely do splits within a martial arts context.

I have been working on my flexibility and made reasonable progress. I have always had very poor flexibility - ie split wide is about 45 degrees only and then I have never been able to lean forward with legs wide. But with persistance I have been able to quad stretch with legs under me to lie flat on my back and have dropped over 12 inches into front split. I see some progress every few weeks.

I am currently working on building ab and back strength to start doing wide split training.

Problem is going to pain often damages the muscle which creates scarring which limits flexibility.

Having already done the splits young means your muscles and more importantly your brain knows where it can go to safely. Seek discomfort not pain and you will get there with time - don't rush it will take months - for me years .. but I will be the strongest and most flexible in the retirement home - one day.

[Ladycole]

You all are so helpful & informative...

I'm working on it! I'll keep you updated...maybe I should take before, progress, and hopefully after pics!! (those outta be hilarious)

[purpleklipse]

hey there -

Practice only after more than 20-30 minutes of cardio. You want to be REALLY warmed up.

After lifting isn't really a good idea. You want to be loose! Not tight from lifting. Of course it's a good idea to stretch after lifting but not to the point to learning to do the splits.

I have been a dancer my whole life and relearned to get into the splits in my 20s also.

I would not just "get into the splits and bear with the pain". I would, instead, take your body to the place of medium-level pain and hold it and breathe through it. Also do other stretches a lot where you aren't on top of your leg (gravity!) - like lying on your back and having someone push your leg OR pull your own leg with a towel or pilates band.

I would not try to go INTO the splits fully until you can lie on your back, pull your leg to your face and put your head on TOP of your arm that is pulling your leg (and face basically in your armpit).

Same for the straddle splits. Don't literally go into it until you can do a straddle stretch (stretch forward) and have someone lean onto your back ALL THE WAY. (don't start like this, of course).

I used to do the splits on blocks. and do the splits all ways and then grab my leg and roll around on my back to land back up in the splits. And, straddle and swing the legs all the way around to the back (like the clown girl on the Big Comfy Couch kids tv show). Plus I taught dance for 5 years.

You can hurt yourself by being too instense, too soon.

After a hot bath you can also stretch but keep in mind that it's a "fake" warmness - your muscles aren't literally warmed up and limber. Stretch light. And stretch whenever in front of the tv.

Anyway hope this helps.

[SophieM]

These are some of the stretches I do. It was a couple of years ago and I haven't stretched in ages though. I'm lucky though, I get it back relatively quickly.

http://angel.catfangz.com/summer2006...h/stretch.html

Good luck and stretch GENTLY!!

[Ladycole]

Originally Posted by purpleklipse

hey there -

Practice only after more than 20-30 minutes of cardio. You want to be REALLY warmed up.

After lifting isn't really a good idea. You want to be loose! Not tight from lifting. Of course it's a good idea to stretch after lifting but not to the point to learning to do the splits.

I have been a dancer my whole life and relearned to get into the splits in my 20s also.

I would not just "get into the splits and bear with the pain". I would, instead, take your body to the place of medium-level pain and hold it and breathe through it. Also do other stretches a lot where you aren't on top of your leg (gravity!) - like lying on your back and having someone push your leg OR pull your own leg with a towel or pilates band.

I would not try to go INTO the splits fully until you can lie on your back, pull your leg to your face and put your head on TOP of your arm that is pulling your leg (and face basically in your armpit).

Same for the straddle splits. Don't literally go into it until you can do a straddle stretch (stretch forward) and have someone lean onto your back ALL THE WAY. (don't start like this, of course).

I used to do the splits on blocks. and do the splits all ways and then grab my leg and roll around on my back to land back up in the splits. And, straddle and swing the legs all the way around to the back (like the clown girl on the Big Comfy Couch kids tv show). Plus I taught dance for 5 years.

You can hurt yourself by being too instense, too soon.

After a hot bath you can also stretch but keep in mind that it's a "fake" warmness - your muscles aren't literally warmed up and limber. Stretch light. And stretch whenever in front of the tv.

Anyway hope this helps.

Very, very helpful!! I was also a dancer as a child and did the splits all ways, my, my times change! Kudos to you for keeping it up!

p.s. just outta curiousity, in the butterfly stretch, can your knees touch the ground??...mine still can. At least something remained...

[HBNBR]

I have always been very flexible, this including being able to do the splits. However, there was one point where I stopped stretching. What worked really well for me was warming up with cardio, say 10 minutes or so. Then, stretch for a half an hour. I never stretch without doing some sort of warm up, whether it be running, skating, biking, etc. Just keep stretching...do It while you watch tv so it doesn't seem like youre wasting your day just sitting on the floor.

[rockyl686]

If you're looking to achieve your splits with a minimum of pain, I believe I have the answer for you

There's a book from a man named Tom Kurz called stretching scientifically he also has a videos you can follow along and do it that way as well

The instruction is exceptional and I got a full split... both ways... in four weeks using his techniques, and I was nowhere near naturally flexible when I started

Good luck

[StephanieShine]

I did gymnastics for 10 years and could even do deep splits. (When your front leg is placed on something about 6 inches of the floor) Its basically a split and then some. In the 2 years that I haven't been doing gymnastics I've gained back and lost my split a few times.

Bottom line: The best thing to improve your splits is to just do them period. Once a day is good, I like to do them right before hopping into bed. You could even do them every 5 or 6 hours. I used to make it a habit to attempt them before every meal.

[mmmcookiesnmilk]

Ohhh me too! I've been working on it for a few weeks and I can almost lay my head on my leg again when I'm doing stretches. Definitely some helpful tips in here, thanks ladies

[Ladycole]

Me=1-inch progess!!!

*cryin*

[rockyl686]

Originally Posted by rockyl686

If you're looking to achieve your splits with a minimum of pain, I believe I have the answer for you

There's a book from a man named Tom Kurz called stretching scientifically he also has a videos you can follow along and do it that way as well

The instruction is exceptional and I got a full split... both ways... in four weeks using his techniques, and I was nowhere near naturally flexible when I started

Good luck

An inch is good progress, I know you'll keep improving.

And I do hope you'll check into this book and video, excellent advice.

It worked wonders for me I can do the splits on a pair of chairs holding a 40 pound dumbbell, I'm going to post a video of it soon, maybe you'll find that inspirational.

Again it's wonderful to hear you're making good progress, good luck and continued success