a lower body flexibility move that involves bringing the legs straight to the side with both the knees pointed forward or up. much more difficult than the front splits.
Brad Appleton has put together an awesome FAQ on stretching. I've got a copy at
http://www.combastics.com/stretch
. Parts get technical, but read through it 2 or 3 times. You'll get a good understanding of how muscle flexibility works and how to gain flexibility
efficiently and safely.
As far as Chinese splits--it's determined by bone structure and physical limits -- some people just can't get all the way down. However, with time just about everyone can master a good front split.
i find the easyiest way to learn the spits are to open your legs as wide as you can and let your body wait stretch your legs and only do this until it feels uncomfortable.Even if you only do it for a minute a day you will soon start to see a difference in your flexibility,do this everyday you will soon be able to do the splits...thanx
Can anyone tellme how often I should maintain a stretch i.e if I do the chinese splits some people tellme I should hold it for 30 seconds and repeat this 3 X..
Others tellme I should hold it for 6 seconds and repeat this 8 times.
it is really easy to learn all you have to do is take your body in a straighht position. All you do is tousch the ground with hands and do let your legs starit our the one in the back staright out.
When you stretch you should keep the stretch for no less than 30 seconds.. I can easily do a side split without warming up first, and it comes basically from practice.. It really helps to strengthen the adductors (inside of thigh, the muscles that pull your legs together), since a strong muscle provides less resistance. (It's not afraid of breaking as a weak muscle would be)
I would suggest stretching your hamstrings first, so they are not in the way. Then go for hip stretches, and finish off with pure side split stretches. If you need more details just email me and I can put together a little program for you..
Get some cushions and pile them up. Slide down into box splits unitl your groin is on the cushions.(if you are just starting and u cant get very far then get more cushions so they are higher) when your groin is on the cushions hold the position unitl all pain has gone. then take some cushions away and do it again unitl your groin reaches the new height of the cushions. When u are on the last cushions you should hold for 1 minute if the pain dosent go then hold until the pain goes. then u can finally push down onto the gorund and u will be in box splits. If u havw any more questions or any tips then plz email me.
I cannot do the box splits but I have wanted to for as long as I can remember!!
Can ANYONE do it?? and if so is it safe forcing your body into the box split position even though you have never forced it to do so before???
I am thinking of taking up karate in a few months and would really love to be able to do the box splits as I know this will increase my flexibility and help my technique.
Your comments and tips on achieving the box splits will be greatly appreciated.
Most people in the martial arts world have tried for many years to do the box splits. It can be done and only comes with time and continuing practice. Unfortunatly some people like myself are unable, no matter how much we try to reach that stage this is down to how your body works some of us are naturaly stiff. I would advice you as would others never! push these streches as you will undoubtedly cause yourself an injury which cauld ruin your martial arts fun. As I have said some of us are naturaly stiff however you will learn to compensate for this with experimenting with your body possition as an instructor myself for 10 years I should know. Anyway hope this helps and I hope you manage the box splits.
Most people in the martial arts world have tried for many years to do the box splits. It can be done and only comes with time and continuing practice. Unfortunatly some people like myself are unable, no matter how much we try to reach that stage this is down to how your body works some of us are naturaly stiff. I would advice you as would others never! push these streches as you will undoubtedly cause yourself an injury which cauld ruin your martial arts fun. As I have said some of us are naturaly stiff however you will learn to compensate for this with experimenting with your body possition as an instructor myself for 10 years I should know. Anyway hope this helps and I hope you manage the box splits.
due to the huge response I got earlier, I decided to post a program here instead!! I'm still open for questions though, and I'll do my best to answer it all. Remember, practice makes perfect, so don't give up!
Well, to get the sidesplit down you need to stretch your inner groin, your hamstrings and your hips. I initially had problems with my hips when I started stretching for the sidesplit, because I didn't realize how important it is to stretch them.
Here's a short program that resembles what I do.. It should take less than 20 minutes to go through, but you need to warm up a bit first.
1. Plie Squats. This is a common dancing exercise, which is like a normal squat, but with your legs wide apart and your feet (and knees) pointing 45 degrees outwards instead of straight forward. Do this 3 sets of 20 reps, and you should get a nice burn.
2. Sitting on the floor extend one leg in front of you, while bending the other leg so you have the sole of your foot against the extended legs inner thigh. Bend forward trying to get your chest as close to your knee as possible. This will ensure you keep your lower back as straight as possible. Hold this position for 30 seconds, then do the same with the other leg. Do this two or three times per leg.
3. Sit on the floor with the soles of your feet against eachother. Lean forward, and you should feel a stretch in your inner groin and/or our hips, depending on where you are most flexible. Hold it as well for a bout 30 seconds, relax and do it again. The closer your feet are to your groin, the tougher the stretch should be.
4. Still on the floor, take one leg and place it over the other leg, and stretch your hip. I don't really know how to explain this movement, but I'm sure you know what I'm talking about.. Same thing here, two or three times per leg, 30 sec each time.
5. Now it'll start to get funny. Do a sidesplit, keeping your feet on the ground (toes pointing forward). Hold it 20-30 seconds, go up slightly, and sink down again, for another 20 seconds or so.
6. Immediately after the last stretch, go up slightly, point your toes up instead, and sink down as much as possible. Keep it for at least a minute, and you should notice you automatically glide down a bit more than before.
If you feel you have time, repeat all the stretches in the mentioned order once more. Keep im mind you only want to stretch really hard about twice a week, and a bit softer the other days, so you don't tear any muscles. Every three weeks or so it really helps not to stretch at all for about a week, so the muscles can repair themselves 100%.
To be able to kick higher, you will need to strengthen your legs AND your abs and hip flexors. Don't over-do it, but once a week is fine. I feel controlled legswings are brilliant for this. Also, holding on to a chair, while doing really slow side-kicks, roundhouse kicks, back kicks and front kicks help a lot for your strength and style. Doing a side kick nicely is more in the technique than in strength.
Phuh, this was a small essay! I hope it helps you on your way, and if you have more questions, just mail me and I'll see if I can answer them! Good luck, and let me know how it goes!!
Okay so we get people like Bill sending negative waves about being naturally stiff anf moaning it on to others so they suffer as he did in his life. Well...if you ever have seen 'The Kivkboxer' with Jean Claude Van-Damme which was shown on ch5 ages ago who really shows how poor it is BUT note the technique that is used to get the splits. Quite superb but if you are like me and little bit worried you might loose your balls, just go to sleep and let a friend do it for you. No pain and you get to keep your balls. Maybe a little pain later but the muscle should grow longer and stronger eventually. So there Bill. I haven't actually tried this, however I'm going to within the next fortnight. E-mail me and I'll let you know if I'm alive. For your info, I'm on about a 60 degree side-split at the moment.
Okay, peoploe, listen; it is true that some people don't ahve the proper bone structure to do full chinese splits/straddle splits; however, even if you are super stiff, do not think that just because you are naturally stiff that you can never learn to do splits; you may even be naturally stiff, yet have the proper hip structure for perfect chinese splits; all the stiffness is caused by is your brain and your muscles; when you start going into a split, if your brain isn't trained right, it thinks (UH-OH, my legs are spliting apart; I've got to tighten the muscles to counteract this); hence, you muscles tighten and pain occurs, and if you force the stretch, you pull a muscle. Now, you DO stretch your muscles in stretching, but the important thing is to train your brain to release your muscles to allow them to stretch; super flexible people don't have super flexible muscles necessariy; their brains are just "trained" to relax anbd release the flexiblily of their msucles when they go to stretch.
All of you want to do splits, right? What if I told you that you could do the splits in a matter of weeks? It is possible. All you have to do is stretch everyday and work on heavy stretching twice a week. To maintain flexibility all the time, you have to build strength in the muscles in their stretched position. Also, you have to build dynamic flexibility in the hips by incorporating leg swings in all directions in your stretching program.
I need help. No matter how much I stretch I just can't get my side split down!! I can stretch for an hour and still not be able to get it down. (believe me I've tried) I am about an inch off the ground and no matter what I do I cant get it down all the way. Any suggestions?
Hi, I started studying Kung Fu about 3 months ago, now I can do the front split, but I slightly confused about the side split. I've seen and heard many arguements about correct bone structure, but I still believe that anyone can do the splits. I'm just curious, to those people who can do the splits on chairs (side split), is you backside twisted forward. I managed to go done into the side split, with my backside tilted forward, and my elbows on the floor supporting me. Is your backside supposed to be tilted forward, or is it supposed to be straight, with your arms and legs (knees forward not upward) in the same plane. Please anyone help out.
Ok, it´s like this. If you are stiff you can still make a split kick in ONE MONTH, yes... Just STRETCH EVERY DAY!! hard... lots of pain... but. U CAN DO IT.. www.ironclaw.cjb.net
Well, I can do a Front split with ease, both ways, ie left leg infront and right leg in front. But I cant seem to master a side split, I get a pain on the left of my hip, it feels as if the bones are pushing agaisnt each other. I dont seem to get that same pain on the right side of my hips. What can this pain be, and is there a exercise or streche that can relieve it. Thanks
I've read that some people just don't have the bone structure to do full side splits and no amount of stretching can change it. Check with an expert who can determine if you've reached the limits of your physiology.
Is there another way to check if the limits of my physiology have been reached? In kurz's streching scientifically I can do all the tests mentioned, so what can the problem be? I've started to intensify my streching, sometimes holding both front splits for 15min each. and doing the side split with feet up for 10 mins. The pain has started to ease, but there must be a quicker less painful way!?
From what scientific research I've read soreness is NOT required to gain flexibility. There's an optimal range during stretching that leads to gains without soreness. Over stretch and you cause injury that impedes your gains, under stretch and you don't do enough. You have to learn to listen to your body and get to know how much stretching will take you just before the "soreness" level. They say while your stretching you should feel mild discomfort--not pain. I've actually read the same thing about building muscle. You don't need to be sore the next day to have stimulated the muscle to strengthen and grow. The trick is knowing how much work is enough to stimulate the muscle without overdoing it.
Is there really a way to find out if your bone structure can limit your flexibility, BEFORE starting flexibility trainging? It seems that people that start flexibility training only find out later that they cant do the splits, so is there a way to find out?
In bruce lees book, the art of expresing the human body, its written that you body adjusts to whatever you do, lift weights, strech and so on. Just as long as you build yourself up gradually, your body will compensate your exercises with strength increases and increase muscle size. So I think if you can hold a strech for a long time, do it!!
I have a rope hooked on to a make shift pully above the top off the door. I use it for front kick, back kick and side kick stretches. I started out with a crappy side kick (just above my hip). but now I can side kick up to my shoulders (with a little lean). I steretch for about five mins every kick(when I do stretch that is).
Stretching machines aren't some kind of magic device that will make you any more flexible any faster then you could do on your own. In fact, if you don't follow a good program the machines could do more harm than good. They can be a substitute for some stretches that require a partner.
I have been training for just under a year now and can do the front splits but my box splits are about 20 - 30 cm from the floor. I have started to do all the stretches you need to do to be able o perfrom the box splits. can any1 tell m roughly how long it will take if i train every day. thanx a lot. by da way, you lot do sum amazin' shit. keep up da good work.
I used to be able to do the side split but then stopped for ages. Ive just started trying again and im about an inch off the floor....i do believe that some people are more stiff than others but i also think anyone can do the side splits. I reccomend that if you lean forward..as though you were going to do a gambowl...(your looking behind you through your legs) and go as far as you can it is far less painful and easier to hold the side split...then once your muscles adapt you can straighten up.
Well i can finally do the side split..although it hurts still...the inside of my thighs, wat eva the muscles are called feel as though they are been stretched quite a bit..plus i get a pain in my hip...like everything is being squashed...all this means i can only hold the split for a few seconds....still...i can do the splits....plus if your only an inch off the ground just drop....it doesnt hurt and its only an inch. any tips on how to stop the pain would be great...id like to be able to sit in the splits postion for some time....
When in the split postion try tensing all of your legs, as if your trying to left yourself of the floor with them. Do strong contractions lasting 12-20 seconds each, then relax and repeat. As for the pain in your hips, keep trying to twist your hips in the split position, you wont get very far, but it will make your hips more flexible and pain free!
Well, whats the prob. Whats stopping U, where does it hurt, have U tried the front splits, how often Do U stretch, when do U strech, do U warm up? Dont just say theres no way
I've been training in taekwondo now for about 2 years and i guess i a'm quite flexible 'cause i can do the front splits and i can kick high, but i still can't do the box splits and it isn't asif i haven't been trying either. Is there just a point where you suddenly can do them or something. This is frustrating for me so i need answers.
In order to get fully streched out you should know what you're doing by researching streching types. You should not strech too long or too short. Remember that if you desire to get flexible practice makes perfect.
Hi, I'm Waterson, anatomist since 1938 (I am 118 years old). Doing the splits is not as easy as many people think. My researches show that only 25% of people can do the splits without having the "possibility" to have serious injuries that don't disepear, and 75% of people can do the splits after 10 years stretching, not more. If you see you have stretch for 10 years and not approaching the splits, STOP! You have 7% a stretch to go to hospital. I had that bad experience (I'm iron-made). But stretch lightly is very good...I'm 118, and I can still run for 100 meters!
I know many of you don't want to hear this but it'll probably be the best advise you'll hear for getting the splits, or any type of stretch for that matter. The advice is this. Slow down, don't be so goal orientated. Enjoy the stretch, really listen to your body, it's telling you so many intereting things. Go to the 'edge' of the stretch. i.e, where you can feel the stretch, but not bad pain. Stop, enjoy, listen again, has the edge moved? If it has, gently move into the new edge. Within time, most ppl, yes most ppl, whatever age, natural talent etc, will achieve whatever split they desire. Have fun!!! :)
I learned this the hard way: sit with legs out. Have one friend push on you thighs (below knees will put a hell of a lot of pressure on the knees) and pull on your arms to force the strech. Then to truly kill you (those who took triditional wushu know this) Have you teacher sit on your back util either you can no longer scream or youy stomach makes contact with the floor. It took me only six weeks to get splits doing that.
hey, many people ask how long till i get my splits, I tell them how long do you got? Splits is aquired with time and continuess stretching. As some people have already mentioned bone structure and natural stiffness is not your downfall. It is repetition which helps gain flexibility. Start out with running or a nice big work out, (stretch before), and stretch afterwards. Gaining flexibility is most crucial to stretching AFTER YOUR WORKOUT, In addition set aside a half hour, preferably hour or two daily, and stretch your side splits, continue this excersise and flexibility will increase, as well as bettering your splits.
I achieved brown belt in shotakan, 1st Dan Shukakai 2nd Dan Freestyle/kickboxing but have never been able to get down into the box splits.
I am preasantly attempting this again but am finding that there is pain in the side of my knee as well as a general stiffeness in the groin without me getting into the splits. Many of my friends can do the splits and carn't understand why I can't as I have been doing martial arts for the past 18 years. Hoew can I achieve my goal?
Hi, I use box splits (down to the point I can put both elbows on the floor beneath me) during warm up /warm down as part of a general fitness routine. I've just been gently doing it without worrying about whether I would ever get to the full split and I've noticed a certain discomfort in my left ankle if I tilt my left heel inwards (if you cross your feet under a desk and rest your left on your right you get the effect). It doesnt hurt during the split but I wonder if I might be damaging my ankle in anyway. I'm doing the splits in trainers and on a mat and I wonder if that might be allowing the foot to flex into an even more unatural cant.
i have a pretty confusing problem. okay. i can do the front split on the left side but not on the right. and my right leg is more flexible in the side split position. i need to get my left leg as flexible as more right leg in the side split position. how do i go about doing that.
Hi Lyndsey, Here is a website where you can see pictures of people doing the splits - http://stadion.com/testimonialss.html
Click on each of the small icons to see the photographs of each of those who have achieved the splits.
One of them is 51 years old, who was also able to do the splits.
For those of you who want to learn the techniques and training in achieving the splits, please refer to the 5 websites posted on "Side splits, Chinese split" by David on 2002-11-05
Ok. I'm having a slow day at work, and stumbled across this website. I can empathise with everyone out there who wants side-splits but isn't there yet. Since I've already taken that journey, I'd like to share my thoughts and experiences.
First off, here is a website with some pictures of me stretching, including some of side-splits. You will see some of the older pictures, when I couldn't quite get down, to the newer ones, where I finally achieved the holy-grail (!)
http://www.limbermen.com/Bruce/
First off, people or books that tell you that you can achieve splits in a matter of weeks are probably trying to sell something, or are basing their assertion on the unscientific evidence of specific cases where people have indeed achieved full splits in a very short time frame.
This in no way translates into a gaurantee that you can do the same thing. Everyone is different, both physically and mentally, and it is up to each individual to find a custom made solution, that will require (x) amount of effort over (y) amount of time, resulting in (z) rate of positive progress. (x) (y) and (z) are achievable by almost everyone, so based on this formula, you can do it, just don't expect it to be a cake-walk.
Here are all the tips that spring to mind, in no particular order:
(1) Avoid activities that will work against your training, such as large amounts of cycling or running. You need to take a holistic approach to your goals. Your body never stops reacting to the environment, and in that respect, we are all training, 24 hours a day.
(2) Enjoy stretching. If you cannot do this, you are wasting your time, and even if you do achieve splits, you will probably not keep them very long, because if you don't like doing the training that got you there, it will only be a matter of time before you stop doing it. The key to enjoying stretching is concentration on the activity, rather than the goal. Listen to your body, come to understand how it talks to your mind, and vice versa. With practice they [mind and body] become better at communicating, and it is a joy.
(3) Frequency beats intensity. Why? Because ferquency is the key to making a habit out of your training. You should always find your limits (on any given day) but you should not try to go beyond them. When you accept that, there will be no fear of pain or injury, and point 2 enjoyment is more likely to be obtained. Try to keep ego at bay, if you find it is driving you beyond your safe-limits. This is a lesson it took me a while to learn.
(4) Improvement is not linear or consistent. 2 steps forward, 1 step back, and periods of apparent stagnation are entirely normal. A regular and dedicated approach will easily defeat these seemingly insurmountable barriers.
(5) Think long-term. Don't ask what you want to achieve next week or even in the next 6 months. Ask yourself what you want to be in 5 years time. Few people would question their ability to achieve splits with 5 years dedicated practice, but how many would be willing to make the sacrifice? It's the difference between dreamers and achievers.
(6) When you do achieve you goals (like side splits) then I hope you will realise that it's not as important as the journey that got you there, and that the journey should be continued, for its own sake.
I am a fully trained dancer and gymnast. I have done gymnastics since i was 3 and danced since I was 10. Believe it or not I could not do the splitz up until I was 15. My dancing teacher told me if I wanted to do the splits I could and I would be able to do them within 2 weeks. I thought that was a load of rubbish and I didn't believe it one bit. I stretched every night for 2 weeks, in my spare time or even watchin TV. I managed to do them in just under 2 weeks, box splits and front. I was over the moon. Once you can do it you never loose it. Trust me on this one. Anyone can do it if you put your mind to it.
hey, 'sup everyone? I want to know how you think about this : I'm 18 & have been practicing kickboxing for a couple of years now. I'm able to do the front splits, but have never payed much attention to the sidesplit, because I think they take time to achieve & you don't need them at all to kick at head-height even without a warm-up! Lately, I've made up my mind & decided to train hard to be able to do the sidesplit, so I've been stretching for a month or so & I see a slowly but steady progress. I own the book stretching scientifically & follow it to the letter in my stretching routine. I have a pic of me taken last month (07/11/02) on which you can see the max. stretch I could do at that moment. So here comes the question : Do you think I'll be able to do the sidesplit (in suspension) before april 2003?!
tnx
here's the pic : http://users.skynet.be/am037270/side.jpg
If you want I can make some pics from time to time so you can see my progress!
I would sugest being able to do the forward type splits and then work on straddle splits by constantly stretching everyday. I found that putting your legs in a frog position where your feet are together pulled in towards you, works really well. But honestly when i used to stretch out all the time i could never go all the way down until i just lifted my hands from holding me up and i just let my legs slide till it hurt...and ever since then i havent had any problem doing the straddle splits. Email me if you are unsure of what i'm saying.
Hey, I really need some good stretches to get down my right,left and straddle splits down! and to help me do high kicks!im tryin out for the drill team next year and i want to get good enough to try out and hopefully make it! so please help me i need all the advice you could give! Thanks Alot
I really wish that some of you would read into the physiology and benefits of different stretches because some of you are not doing the correct stretches to get the desired results. Doing side splits will not help you kick higher! Splits are static stretches, or non-moving stretches. To kick higher do dynamic stretches like side and front swing kicks.
do buy a leg spliTTer, if you CanT afford one Try THIS warm up firsT, Do 90 degrees SpliT, If you masTered 90 degrees spliT, inCrease To 120, UnTil you reaCH 180
donT if you're a beginner, donT do 180 degrees spliT, IT really Gonna HurT you, iT Takes Time
Okay I practised for a month and this is what I got. I'm just a mere 1 inch off the ground but I can't seem to go any further. If I attempt to my hamstring muscles will feel like tearing up. It's strange that I don't feel any pain or stress on my calf muscles or gluteus maximus (my buttocks) like everyone else mentioned. One more question: I want to perform a split WITHOUT involving pain and stress. How do I do it? Everytime a do a split my muscles feel like tearing apart.
Do butterflies (sitting with your legs together) help a lot? Or is it mainly just doing the splits? I really suck at these and want to improve them. Do froggies help too? I can only get so far on them. it's not like I'm in pain it's just my legs won't go down any further.
after practacing for many months to do the box splits i have managed to reach a point half a foot from the ground however at this point the muscles in my legs contract (possably due beacuse of doing karate for 10 years) are there any ways of preventing this as it causes my knees to bend?
I have just achieved the side Split & Front Split on both legs and the key is to hold the stretch for ad long as you at a slightly uncomfortable rate and wiat for the pain to go, when its gone advance it a little more and wait for the pain to go again. Keep on doing this untill you can do the splits. this theory is called WAITING OUT THE TENSION
I recently came across your Web site. Numerous correspondents request information regarding splits. For those seeking detailed information regarding the anatomy, physiology, neurophysiology, histology, biophysics etc. of stretching - they may wish to check out my textbook [Science of Flexibility 2nd edition, 1996, Human Kinetics, pp. 396]. However, this is only for the serious athlete.
I was wondering how I might be able to achieve getting in the side splits without haveing to stretch first. What types of stretches should I do, how much and what time. I would really like to do that so if you could tell me it would be greatly appreciated!
all those coaches say do all these stretches and all that for 30 seconds, but that only helps you do that particular stretch from my experience, also people say men cant do the splits, or at least not as well. This isnt always true, i am a male gymnast (13) and the best way is to go as far as you can, lean forward ever so slightly, and breath out to make urself really heavy on top of your hips.it hurts a bit at first, but do that aobut once per day for about 20 seconds, and voila! easy. then you can pretend to slip and land in them, and yell, everyone will go "OOH man thats gotta hurt!"
I use 2 b able 2 do the box splits when i was in 7 years old, i was into gym heaps nd then dancing became more apart of my life!now because of doing tap alot i have lost my flexibilty!Only a couple of weeks ago i just started teaching jazz to little kids and now for my concert i need to do the splits the concert is in about 4 weeks and im lyk 30cm off the ground!!!PLEASE HELP any info would b helpful!!
I can finally do the side splits, and it's because I use a combination of stretches. First, stretch the hamstrings and do the butterfly. These aren't the principle muscles used in the stretch, but you still need them to be flexible. Do each stretch for AT LEAST 30 seconds. When I attempt the side-splits, I sit down with my legs at approx. 90 degrees apart. Then I lean forward on my right leg, then my left. I pull my legs out further, and then I start leaning forward. I think that this part is the key to doing it. I never made much progress until I started leaning forward while attempting the splits. And in doing so, you'll feel it in the back of your legs as well as in your groin, depending on how flexible they are. Nonetheless, lean forward as far as you can WITHOUT it hurting for 30-60 seconds. You'll be able to separate your legs even further again and go lower after doing this, but do it only a couple times a week to prevent injury. I would have succeeded a long time ago if I knew when to not push myself any further. Nonetheless, don't think you can't do it just because you didn't succeed within just one month. It took me over a year.
Hi everyone wants to do the splits right well here are some things I do that really help. 1. run around so you get all loosened up 2. then put your foot on a high shelf or ledge and reach as far as you can then switch legs 3. then sit down and pull in one foot toward you and then reach for the straight on then swith legs 4. then pull both your legs in so you're in the butterfly and push them down as far as you can go 5. then straighten out your legs and reach to them 6. then stand up and bend one leg up so your standing on one fooot and stretch the thigh then switch legs 7. then do lunge stretches with both legs 8. then reach to your toes again 9. then run in place and kick a couple times so your all loose again and stack up some pillows and see if you can touch them in the splits then run in place again and kick and go down farther and keep on doing that and pretty soon youre in the splits!
Hi. I am a ballet instructor, with a son who has begun Karate. All of my dancers (male & female) have to have Russian (chinese?) splits. We begin, after a good warm up, with the frog pose on the stomach, holding for at least 30 seconds, and the very stretched, 60. The degree of rotation in the hips and length of muscle fibers will tell how successful a person will be. In ballet, a Chinese split is when a person has achieved a full side split with knees facing up and can then roll the abdomen & chest onto the floor, with legs holding position, but knees rolling forward, and push down into the split for further flexibility. Once a person is very flexible, they can do the frog lying on their backs, with two helpers pushing down just above the knees and holding for at least 30 seconds. This increases the stretch. To gain strength in these muscles, we do side kicks, but hold them at the height of the kick for a minute, without releasing the leg at all. If the leg drops, it shows that the person needs to gain strength in order to match their flexibility. I don't know if this helps, hope so.
I have been to this site and it has answered all my questions, it is great!I am getting closer because of this site. http://www.stadion.com/column_stretch1.html
Why is everyone so stupid keep asking questions that everone has asked before and people are just saying things over and over again. Here's a big tip for all you 'can't do splits people', if you want to learn the splits read what other people have suggested because people are just going to say the same things.
Extreme Acrobatic Martial Arts! :: New [ rent dvds ]
Reviews Gear
box splits
First added on 2000-07-27.
[What's New] [Glossary] [Add Term] Index
1080 1080 jackknife 1260 180 flip 180 medsflip 1990 1990 au batido 2000 2001 3/4 back 3/4 front 3000 360 flip 360 gyro 360 Scissor Kick 360 whirlwind 360-Cyclone 440 540 540 gyro 540 hook kick 540 inward 540 Triple 540 Twist 540 wheel 540-Cyclone 720 720 butterfly twist 720 Double 720 switch blade 720 triple 900 900 hook aerial aerial cartwheel aerial handstand aerial sideswipe aerial step-out aerial switch aerial twist aeriola air track airplanes angels apple jacks arabian arabian step out armada armada dupla armada pulada au batido au com passo au cortado sem mao au de costas au esquisito au giratorio au malandro au sem mao au spina axe kick axe kick aerial axe-wheel b-spin baby suicide baby windmills back double full back flip back full back half twist back handspring back kick back layout backsault suicide backside 44 backtuck barani barrel roll barrels beija flor bencao bencao pulada bicycle kick bilang twist bio bio double bioair blade kick blitz body flare box splits break out broncos bushido flip kick butterfly hook butterfly kick butterfly stomp butterfly twist cabecada California roll can-opener flip cannonballs capoeira capoeira kick capoeira switch cartwheel cartwheel frontflip cartwheel step out Chang kick chaos chapa Charlie kick cheat 1080 cheat 720 cheat jackknife chibata Chinese splits chuta lua coffee grinder Combastics conquest corkscrew kick crack-knife crackerbarrel cradle crane kick crescent jack knife crescent kick cresent 540 cyclone dalsim dead fall death kick death wish diagonal kick ding-bat 180 dish kick Dixon dip dolphin spin double back double inside crescent kick double jump front double leg double leg 540 double leg circles double leg illusion double leg side kick double legged au batido double outside cresent split kick double twisting layout Dragonlancer drop kick eggbeater babies eggbeaters elbow capoeira elbow flare elbow spin Envergado fake 540 fast back walkover kick Faylong Faylong 540 Fei Longs dragon kick Fighting Serpants flare flare variations flash kick flashswipe flutter front kick flutter kick flying hook to roundhouse kick flying phoenix flying quad kick flying quadruple kick flying side kick flying triple kick folha secca frogman front aerial front flop front handspring front kick front pushing heel kick front snap kick front splits front tuck fruit picker gainer gainer 540 gainer double leg gainer flash gainer full twist gainer half twist gainer side swipe gainer x-out gancho gatorback genies gravity breaker Guile kick guillotine heel gutterbrush gyroscope kick halo kick handcuffs handstand handstand pirouette head kip head slide head spin head-flip head-spring helecoptero helicopters Hong Kong twist hook kick horse stance hurricane hook kick hurricane kick hurricane side kick hyper 540 twist hyper illusion hyper swipe hyper twist hyper-aerial illusion 540 twist illusion twist inverted 1080 inverted 540 inverted 720 inverted butterfly twist inverted jackknife jackknife jacknife aerial jacknife twist jonah jump jump front kick jump reverse vertical jump spinning kick jump split kick jumping roundhouse K kick Kamikaze kazi splits kick the moon twist kip up kip up flip kip up suicide L kick layout back flip layout step-out loser lotus kick Lui Kang macaco machine gun kicks mariposa martelo master suicide masterswipe matrix meia lua reversao meio salto meio salto da macaco meio salto em pe mini-flare missle drop kick misty misty flip mortal mortal de frente mule kicks mummie twist mystical no shadow kick noodle nutcrackers Omega bomb one handed back handspring one legged kip up one-handed cartwheel over head mule kick overload combo oversplits PacMan parada de ponte parafuso PARHAM phoenix piao de cabeca pike planche poe kick ponteira pseudo gainer puppet master quadruple kick rai rainbow kick raiz rasteira regular splits relagio reverse double 540 reverse planche Reversed Jacknife round house kick round-off rubber bands S. 900 sacarolha saochi scissor fish kick scissor kick shaolin one legged stance Shi shotgun kick shoulder L-kick showtime side flip side kick side splits side swipe side swipe hook sideswipe twist sidewinder slanted aerial slanted cartwheel slanted gainer slide kick slingshot L-kick smoke kick Smoorenburg kick snapu swipe snowblade spin spin-roundhouse 540° spin-up spinning star kick spinning star kip Spiral Kick splits spring standing flash kick staple kick stiff board fall straddle splits straight up kick suicide falls suicide front suicide swipe sumos superman Sushi Roll swinging double foot swipes switch blade switcheroo swipe T kick T-kick telephone the mortal fake three quarter back three quarter front tiger kick toe pitch toe pitch frontflip toe touch tombstones Top/Dradle Twist tornado kick triple air walk triple butterfly kick triple flash triple kick true 540 true crescent 540 true spin kicks tuck ripple tucked double leg tumbling pass two men back flip two men cartwheel two-in-one jumping roundhouse Valera varial vaulting axe vertical kick vertical round kick vertical side kick volley kick voo do morcego walk-over kick wall aerial wall flip webster whack aerial whip kick whirlwind windex windmill worm worm variations x-out xtreme yugo
[What's New] [Glossary] [Add Term] a lower body flexibility move that involves bringing the legs straight to the side with both the knees pointed forward or up. much more difficult than the front splits. Also called: side splits, Chinese splits, straddle splits, box splits Also see: front splits, splits, kazi splits, oversplits
flexibility FAQ by Zolt on 2001-03-07 Brad Appleton has put together an awesome FAQ on stretching. I've got a copy at http://www.combastics.com/stretch . Parts get technical, but read through it 2 or 3 times. You'll get a good understanding of how muscle flexibility works and how to gain flexibility efficiently and safely.
As far as Chinese splits--it's determined by bone structure and physical limits -- some people just can't get all the way down. However, with time just about everyone can master a good front split.
TIPS by CrazyMofo on 2001-05-20 i find the easyiest way to learn the spits are to open your legs as wide as you can and let your body wait stretch your legs and only do this until it feels uncomfortable.Even if you only do it for a minute a day you will soon start to see a difference in your flexibility,do this everyday you will soon be able to do the splits...thanx
Can anyone tellme how often I should maintain a stretch i.e if I do the chinese splits some people tellme I should hold it for 30 seconds and repeat this 3 X..
Others tellme I should hold it for 6 seconds and repeat this 8 times.
splits by hannah on 2001-05-28 it is really easy to learn all you have to do is take your body in a straighht position. All you do is tousch the ground with hands and do let your legs starit our the one in the back staright out.
Splits by Jens on 2001-06-19 When you stretch you should keep the stretch for no less than 30 seconds.. I can easily do a side split without warming up first, and it comes basically from practice.. It really helps to strengthen the adductors (inside of thigh, the muscles that pull your legs together), since a strong muscle provides less resistance. (It's not afraid of breaking as a weak muscle would be)
I would suggest stretching your hamstrings first, so they are not in the way. Then go for hip stretches, and finish off with pure side split stretches. If you need more details just email me and I can put together a little program for you..
Box Splits (chinese splits) by Sarah-May on 2001-07-07 Get some cushions and pile them up. Slide down into box splits unitl your groin is on the cushions.(if you are just starting and u cant get very far then get more cushions so they are higher) when your groin is on the cushions hold the position unitl all pain has gone. then take some cushions away and do it again unitl your groin reaches the new height of the cushions. When u are on the last cushions you should hold for 1 minute if the pain dosent go then hold until the pain goes. then u can finally push down onto the gorund and u will be in box splits. If u havw any more questions or any tips then plz email me.
Box Splits by Grant on 2001-07-20 I cannot do the box splits but I have wanted to for as long as I can remember!!
Can ANYONE do it?? and if so is it safe forcing your body into the box split position even though you have never forced it to do so before???
I am thinking of taking up karate in a few months and would really love to be able to do the box splits as I know this will increase my flexibility and help my technique.
Your comments and tips on achieving the box splits will be greatly appreciated.
Most people in the martial arts world have tried for many years to do the box splits. It can be done and only comes with time and continuing practice. Unfortunatly some people like myself are unable, no matter how much we try to reach that stage this is down to how your body works some of us are naturaly stiff. I would advice you as would others never! push these streches as you will undoubtedly cause yourself an injury which cauld ruin your martial arts fun. As I have said some of us are naturaly stiff however you will learn to compensate for this with experimenting with your body possition as an instructor myself for 10 years I should know. Anyway hope this helps and I hope you manage the box splits.
Most people in the martial arts world have tried for many years to do the box splits. It can be done and only comes with time and continuing practice. Unfortunatly some people like myself are unable, no matter how much we try to reach that stage this is down to how your body works some of us are naturaly stiff. I would advice you as would others never! push these streches as you will undoubtedly cause yourself an injury which cauld ruin your martial arts fun. As I have said some of us are naturaly stiff however you will learn to compensate for this with experimenting with your body possition as an instructor myself for 10 years I should know. Anyway hope this helps and I hope you manage the box splits.
due to the huge response I got earlier, I decided to post a program here instead!! I'm still open for questions though, and I'll do my best to answer it all. Remember, practice makes perfect, so don't give up!
Well, to get the sidesplit down you need to stretch your inner groin, your hamstrings and your hips. I initially had problems with my hips when I started stretching for the sidesplit, because I didn't realize how important it is to stretch them.
Here's a short program that resembles what I do.. It should take less than 20 minutes to go through, but you need to warm up a bit first.
1. Plie Squats. This is a common dancing exercise, which is like a normal squat, but with your legs wide apart and your feet (and knees) pointing 45 degrees outwards instead of straight forward. Do this 3 sets of 20 reps, and you should get a nice burn.
2. Sitting on the floor extend one leg in front of you, while bending the other leg so you have the sole of your foot against the extended legs inner thigh. Bend forward trying to get your chest as close to your knee as possible. This will ensure you keep your lower back as straight as possible. Hold this position for 30 seconds, then do the same with the other leg. Do this two or three times per leg.
3. Sit on the floor with the soles of your feet against eachother. Lean forward, and you should feel a stretch in your inner groin and/or our hips, depending on where you are most flexible. Hold it as well for a bout 30 seconds, relax and do it again. The closer your feet are to your groin, the tougher the stretch should be.
4. Still on the floor, take one leg and place it over the other leg, and stretch your hip. I don't really know how to explain this movement, but I'm sure you know what I'm talking about.. Same thing here, two or three times per leg, 30 sec each time.
5. Now it'll start to get funny. Do a sidesplit, keeping your feet on the ground (toes pointing forward). Hold it 20-30 seconds, go up slightly, and sink down again, for another 20 seconds or so.
6. Immediately after the last stretch, go up slightly, point your toes up instead, and sink down as much as possible. Keep it for at least a minute, and you should notice you automatically glide down a bit more than before.
If you feel you have time, repeat all the stretches in the mentioned order once more. Keep im mind you only want to stretch really hard about twice a week, and a bit softer the other days, so you don't tear any muscles. Every three weeks or so it really helps not to stretch at all for about a week, so the muscles can repair themselves 100%.
To be able to kick higher, you will need to strengthen your legs AND your abs and hip flexors. Don't over-do it, but once a week is fine. I feel controlled legswings are brilliant for this. Also, holding on to a chair, while doing really slow side-kicks, roundhouse kicks, back kicks and front kicks help a lot for your strength and style. Doing a side kick nicely is more in the technique than in strength.
Phuh, this was a small essay! I hope it helps you on your way, and if you have more questions, just mail me and I'll see if I can answer them! Good luck, and let me know how it goes!!
. . . . by Mr.Van Damme on 2001-10-13 Okay so we get people like Bill sending negative waves about being naturally stiff anf moaning it on to others so they suffer as he did in his life. Well...if you ever have seen 'The Kivkboxer' with Jean Claude Van-Damme which was shown on ch5 ages ago who really shows how poor it is BUT note the technique that is used to get the splits. Quite superb but if you are like me and little bit worried you might loose your balls, just go to sleep and let a friend do it for you. No pain and you get to keep your balls. Maybe a little pain later but the muscle should grow longer and stronger eventually. So there Bill. I haven't actually tried this, however I'm going to within the next fortnight. E-mail me and I'll let you know if I'm alive. For your info, I'm on about a 60 degree side-split at the moment.
Splits by Anonymous on 2001-11-25 I want to be able to do a split, I am pretty flexible but I want to know how to do and how to work to be able to do one
Splits by TryckMasta on 2001-12-15 Okay, peoploe, listen; it is true that some people don't ahve the proper bone structure to do full chinese splits/straddle splits; however, even if you are super stiff, do not think that just because you are naturally stiff that you can never learn to do splits; you may even be naturally stiff, yet have the proper hip structure for perfect chinese splits; all the stiffness is caused by is your brain and your muscles; when you start going into a split, if your brain isn't trained right, it thinks (UH-OH, my legs are spliting apart; I've got to tighten the muscles to counteract this); hence, you muscles tighten and pain occurs, and if you force the stretch, you pull a muscle. Now, you DO stretch your muscles in stretching, but the important thing is to train your brain to release your muscles to allow them to stretch; super flexible people don't have super flexible muscles necessariy; their brains are just "trained" to relax anbd release the flexiblily of their msucles when they go to stretch.
Splits by Big Stith on 2002-01-05 All of you want to do splits, right? What if I told you that you could do the splits in a matter of weeks? It is possible. All you have to do is stretch everyday and work on heavy stretching twice a week. To maintain flexibility all the time, you have to build strength in the muscles in their stretched position. Also, you have to build dynamic flexibility in the hips by incorporating leg swings in all directions in your stretching program.
HELP!!!!!! by Rachel on 2002-01-08 I need help. No matter how much I stretch I just can't get my side split down!! I can stretch for an hour and still not be able to get it down. (believe me I've tried) I am about an inch off the ground and no matter what I do I cant get it down all the way. Any suggestions?
Side splits by Satty on 2002-01-10 Hi, I started studying Kung Fu about 3 months ago, now I can do the front split, but I slightly confused about the side split. I've seen and heard many arguements about correct bone structure, but I still believe that anyone can do the splits. I'm just curious, to those people who can do the splits on chairs (side split), is you backside twisted forward. I managed to go done into the side split, with my backside tilted forward, and my elbows on the floor supporting me. Is your backside supposed to be tilted forward, or is it supposed to be straight, with your arms and legs (knees forward not upward) in the same plane. Please anyone help out.
Side split by Kent on 2002-01-28 Ok, it´s like this. If you are stiff you can still make a split kick in ONE MONTH, yes... Just STRETCH EVERY DAY!! hard... lots of pain... but. U CAN DO IT.. www.ironclaw.cjb.net
Side Splits by Anonymous on 2002-06-09 Well, I can do a Front split with ease, both ways, ie left leg infront and right leg in front. But I cant seem to master a side split, I get a pain on the left of my hip, it feels as if the bones are pushing agaisnt each other. I dont seem to get that same pain on the right side of my hips. What can this pain be, and is there a exercise or streche that can relieve it. Thanks
Check with a Sports Therapist by Zolt on 2002-06-10 I've read that some people just don't have the bone structure to do full side splits and no amount of stretching can change it. Check with an expert who can determine if you've reached the limits of your physiology.
. . . . by Satty on 2002-06-10 Is there another way to check if the limits of my physiology have been reached? In kurz's streching scientifically I can do all the tests mentioned, so what can the problem be? I've started to intensify my streching, sometimes holding both front splits for 15min each. and doing the side split with feet up for 10 mins. The pain has started to ease, but there must be a quicker less painful way!?
No Pain, No Pain by Anonymous on 2002-06-10 From what scientific research I've read soreness is NOT required to gain flexibility. There's an optimal range during stretching that leads to gains without soreness. Over stretch and you cause injury that impedes your gains, under stretch and you don't do enough. You have to learn to listen to your body and get to know how much stretching will take you just before the "soreness" level. They say while your stretching you should feel mild discomfort--not pain. I've actually read the same thing about building muscle. You don't need to be sore the next day to have stimulated the muscle to strengthen and grow. The trick is knowing how much work is enough to stimulate the muscle without overdoing it.
. . . . by Anonymous on 2002-06-11 Is there really a way to find out if your bone structure can limit your flexibility, BEFORE starting flexibility trainging? It seems that people that start flexibility training only find out later that they cant do the splits, so is there a way to find out?
Body Adjusts by Anonymous on 2002-06-12 In bruce lees book, the art of expresing the human body, its written that you body adjusts to whatever you do, lift weights, strech and so on. Just as long as you build yourself up gradually, your body will compensate your exercises with strength increases and increase muscle size. So I think if you can hold a strech for a long time, do it!!
good way to sterch by shodan 2 be on 2002-06-23 I have a rope hooked on to a make shift pully above the top off the door. I use it for front kick, back kick and side kick stretches. I started out with a crappy side kick (just above my hip). but now I can side kick up to my shoulders (with a little lean). I steretch for about five mins every kick(when I do stretch that is).
stretching machines - not really necessary by Zolt on 2002-07-15 Stretching machines aren't some kind of magic device that will make you any more flexible any faster then you could do on your own. In fact, if you don't follow a good program the machines could do more harm than good. They can be a substitute for some stretches that require a partner.
READ THE STRETCHING FAQ AT http://www.combastics.com/stretch/ or at http://www.enteract.com/~bradapp/docs/rec/stretching/
How long does it take? by Chris on 2002-07-29 I have been training for just under a year now and can do the front splits but my box splits are about 20 - 30 cm from the floor. I have started to do all the stretches you need to do to be able o perfrom the box splits. can any1 tell m roughly how long it will take if i train every day. thanx a lot. by da way, you lot do sum amazin' shit. keep up da good work.
The side split by Adam on 2002-08-19 I used to be able to do the side split but then stopped for ages. Ive just started trying again and im about an inch off the floor....i do believe that some people are more stiff than others but i also think anyone can do the side splits. I reccomend that if you lean forward..as though you were going to do a gambowl...(your looking behind you through your legs) and go as far as you can it is far less painful and easier to hold the side split...then once your muscles adapt you can straighten up.
The Side Split by Adam on 2002-08-21 Well i can finally do the side split..although it hurts still...the inside of my thighs, wat eva the muscles are called feel as though they are been stretched quite a bit..plus i get a pain in my hip...like everything is being squashed...all this means i can only hold the split for a few seconds....still...i can do the splits....plus if your only an inch off the ground just drop....it doesnt hurt and its only an inch. any tips on how to stop the pain would be great...id like to be able to sit in the splits postion for some time....
. . . . by Anonymous on 2002-09-04 When in the split postion try tensing all of your legs, as if your trying to left yourself of the floor with them. Do strong contractions lasting 12-20 seconds each, then relax and repeat. As for the pain in your hips, keep trying to twist your hips in the split position, you wont get very far, but it will make your hips more flexible and pain free!
Whats the problem by Anonymous on 2002-09-08 Well, whats the prob. Whats stopping U, where does it hurt, have U tried the front splits, how often Do U stretch, when do U strech, do U warm up? Dont just say theres no way
box splits by oli on 2002-10-02 I've been training in taekwondo now for about 2 years and i guess i a'm quite flexible 'cause i can do the front splits and i can kick high, but i still can't do the box splits and it isn't asif i haven't been trying either. Is there just a point where you suddenly can do them or something. This is frustrating for me so i need answers.
advice for streching by Anonymous on 2002-10-17 In order to get fully streched out you should know what you're doing by researching streching types. You should not strech too long or too short. Remember that if you desire to get flexible practice makes perfect.
stretch-splits by Dr WAterson on 2002-10-30 Hi, I'm Waterson, anatomist since 1938 (I am 118 years old). Doing the splits is not as easy as many people think. My researches show that only 25% of people can do the splits without having the "possibility" to have serious injuries that don't disepear, and 75% of people can do the splits after 10 years stretching, not more. If you see you have stretch for 10 years and not approaching the splits, STOP! You have 7% a stretch to go to hospital. I had that bad experience (I'm iron-made). But stretch lightly is very good...I'm 118, and I can still run for 100 meters!
Listen to your body by yoda on 2002-11-04 I know many of you don't want to hear this but it'll probably be the best advise you'll hear for getting the splits, or any type of stretch for that matter. The advice is this. Slow down, don't be so goal orientated. Enjoy the stretch, really listen to your body, it's telling you so many intereting things. Go to the 'edge' of the stretch. i.e, where you can feel the stretch, but not bad pain. Stop, enjoy, listen again, has the edge moved? If it has, gently move into the new edge. Within time, most ppl, yes most ppl, whatever age, natural talent etc, will achieve whatever split they desire. Have fun!!! :)
Partner stretches by ShadowlessTyger on 2002-11-07 I learned this the hard way: sit with legs out. Have one friend push on you thighs (below knees will put a hell of a lot of pressure on the knees) and pull on your arms to force the strech. Then to truly kill you (those who took triditional wushu know this) Have you teacher sit on your back util either you can no longer scream or youy stomach makes contact with the floor. It took me only six weeks to get splits doing that.
split by Anonymous on 2002-11-16 hey, many people ask how long till i get my splits, I tell them how long do you got? Splits is aquired with time and continuess stretching. As some people have already mentioned bone structure and natural stiffness is not your downfall. It is repetition which helps gain flexibility. Start out with running or a nice big work out, (stretch before), and stretch afterwards. Gaining flexibility is most crucial to stretching AFTER YOUR WORKOUT, In addition set aside a half hour, preferably hour or two daily, and stretch your side splits, continue this excersise and flexibility will increase, as well as bettering your splits.
Box Splits by Bill on 2002-11-20 I achieved brown belt in shotakan, 1st Dan Shukakai 2nd Dan Freestyle/kickboxing but have never been able to get down into the box splits.
I am preasantly attempting this again but am finding that there is pain in the side of my knee as well as a general stiffeness in the groin without me getting into the splits. Many of my friends can do the splits and carn't understand why I can't as I have been doing martial arts for the past 18 years. Hoew can I achieve my goal?
Box Splits - Ankles by Matt P on 2002-11-21 Hi, I use box splits (down to the point I can put both elbows on the floor beneath me) during warm up /warm down as part of a general fitness routine. I've just been gently doing it without worrying about whether I would ever get to the full split and I've noticed a certain discomfort in my left ankle if I tilt my left heel inwards (if you cross your feet under a desk and rest your left on your right you get the effect). It doesnt hurt during the split but I wonder if I might be damaging my ankle in anyway. I'm doing the splits in trainers and on a mat and I wonder if that might be allowing the foot to flex into an even more unatural cant.
side spits by kris on 2002-11-29 i have a pretty confusing problem. okay. i can do the front split on the left side but not on the right. and my right leg is more flexible in the side split position. i need to get my left leg as flexible as more right leg in the side split position. how do i go about doing that.
what are some stretches i can do to be able to do the splits? by Anonymous on 2002-11-30 i need help on doing the splits. what are some tips you can give me so i can learn to do them?
Pictures of people doing side splits by David on 2002-12-03 Hi Lyndsey, Here is a website where you can see pictures of people doing the splits - http://stadion.com/testimonialss.html
Click on each of the small icons to see the photographs of each of those who have achieved the splits.
One of them is 51 years old, who was also able to do the splits.
For those of you who want to learn the techniques and training in achieving the splits, please refer to the 5 websites posted on "Side splits, Chinese split" by David on 2002-11-05
More pictures by Anonymous on 2002-12-09 I would like to see more pictures on the site, so i am able to see what each move is, and how it should be performed.
Why Side Splits? by Quidam on 2002-12-16 Ok. I'm having a slow day at work, and stumbled across this website. I can empathise with everyone out there who wants side-splits but isn't there yet. Since I've already taken that journey, I'd like to share my thoughts and experiences.
First off, here is a website with some pictures of me stretching, including some of side-splits. You will see some of the older pictures, when I couldn't quite get down, to the newer ones, where I finally achieved the holy-grail (!)
http://www.limbermen.com/Bruce/
First off, people or books that tell you that you can achieve splits in a matter of weeks are probably trying to sell something, or are basing their assertion on the unscientific evidence of specific cases where people have indeed achieved full splits in a very short time frame.
This in no way translates into a gaurantee that you can do the same thing. Everyone is different, both physically and mentally, and it is up to each individual to find a custom made solution, that will require (x) amount of effort over (y) amount of time, resulting in (z) rate of positive progress. (x) (y) and (z) are achievable by almost everyone, so based on this formula, you can do it, just don't expect it to be a cake-walk.
Here are all the tips that spring to mind, in no particular order:
(1) Avoid activities that will work against your training, such as large amounts of cycling or running. You need to take a holistic approach to your goals. Your body never stops reacting to the environment, and in that respect, we are all training, 24 hours a day.
(2) Enjoy stretching. If you cannot do this, you are wasting your time, and even if you do achieve splits, you will probably not keep them very long, because if you don't like doing the training that got you there, it will only be a matter of time before you stop doing it. The key to enjoying stretching is concentration on the activity, rather than the goal. Listen to your body, come to understand how it talks to your mind, and vice versa. With practice they [mind and body] become better at communicating, and it is a joy.
(3) Frequency beats intensity. Why? Because ferquency is the key to making a habit out of your training. You should always find your limits (on any given day) but you should not try to go beyond them. When you accept that, there will be no fear of pain or injury, and point 2 enjoyment is more likely to be obtained. Try to keep ego at bay, if you find it is driving you beyond your safe-limits. This is a lesson it took me a while to learn.
(4) Improvement is not linear or consistent. 2 steps forward, 1 step back, and periods of apparent stagnation are entirely normal. A regular and dedicated approach will easily defeat these seemingly insurmountable barriers.
(5) Think long-term. Don't ask what you want to achieve next week or even in the next 6 months. Ask yourself what you want to be in 5 years time. Few people would question their ability to achieve splits with 5 years dedicated practice, but how many would be willing to make the sacrifice? It's the difference between dreamers and achievers.
(6) When you do achieve you goals (like side splits) then I hope you will realise that it's not as important as the journey that got you there, and that the journey should be continued, for its own sake.
I Don't believe it by Anonymous on 2002-12-24 I am a fully trained dancer and gymnast. I have done gymnastics since i was 3 and danced since I was 10. Believe it or not I could not do the splitz up until I was 15. My dancing teacher told me if I wanted to do the splits I could and I would be able to do them within 2 weeks. I thought that was a load of rubbish and I didn't believe it one bit. I stretched every night for 2 weeks, in my spare time or even watchin TV. I managed to do them in just under 2 weeks, box splits and front. I was over the moon. Once you can do it you never loose it. Trust me on this one. Anyone can do it if you put your mind to it.
side split by wakeskate on 2002-12-31 hey, 'sup everyone? I want to know how you think about this : I'm 18 & have been practicing kickboxing for a couple of years now. I'm able to do the front splits, but have never payed much attention to the sidesplit, because I think they take time to achieve & you don't need them at all to kick at head-height even without a warm-up! Lately, I've made up my mind & decided to train hard to be able to do the sidesplit, so I've been stretching for a month or so & I see a slowly but steady progress. I own the book stretching scientifically & follow it to the letter in my stretching routine. I have a pic of me taken last month (07/11/02) on which you can see the max. stretch I could do at that moment. So here comes the question : Do you think I'll be able to do the sidesplit (in suspension) before april 2003?!
tnx
here's the pic : http://users.skynet.be/am037270/side.jpg
If you want I can make some pics from time to time so you can see my progress!
straddle splits by Matt on 2003-01-04 I would sugest being able to do the forward type splits and then work on straddle splits by constantly stretching everyday. I found that putting your legs in a frog position where your feet are together pulled in towards you, works really well. But honestly when i used to stretch out all the time i could never go all the way down until i just lifted my hands from holding me up and i just let my legs slide till it hurt...and ever since then i havent had any problem doing the straddle splits. Email me if you are unsure of what i'm saying.
Splits and kicks by Anonymous on 2003-01-11 Hey, I really need some good stretches to get down my right,left and straddle splits down! and to help me do high kicks!im tryin out for the drill team next year and i want to get good enough to try out and hopefully make it! so please help me i need all the advice you could give! Thanks Alot
Kicking higher by Ying_Jow_Pai on 2003-01-12 I really wish that some of you would read into the physiology and benefits of different stretches because some of you are not doing the correct stretches to get the desired results. Doing side splits will not help you kick higher! Splits are static stretches, or non-moving stretches. To kick higher do dynamic stretches like side and front swing kicks.
spliT : do's and don's by lola_basyang on 2003-01-15 do buy a leg spliTTer, if you CanT afford one Try THIS warm up firsT, Do 90 degrees SpliT, If you masTered 90 degrees spliT, inCrease To 120, UnTil you reaCH 180
donT if you're a beginner, donT do 180 degrees spliT, IT really Gonna HurT you, iT Takes Time
I'm 1 inch off the ground by ealvintan on 2003-02-12 Okay I practised for a month and this is what I got. I'm just a mere 1 inch off the ground but I can't seem to go any further. If I attempt to my hamstring muscles will feel like tearing up. It's strange that I don't feel any pain or stress on my calf muscles or gluteus maximus (my buttocks) like everyone else mentioned. One more question: I want to perform a split WITHOUT involving pain and stress. How do I do it? Everytime a do a split my muscles feel like tearing apart.
Butterflies and Froggies by Ninja180 on 2003-02-23 Do butterflies (sitting with your legs together) help a lot? Or is it mainly just doing the splits? I really suck at these and want to improve them. Do froggies help too? I can only get so far on them. it's not like I'm in pain it's just my legs won't go down any further.
tight muscles by Anonymous on 2003-03-07 after practacing for many months to do the box splits i have managed to reach a point half a foot from the ground however at this point the muscles in my legs contract (possably due beacuse of doing karate for 10 years) are there any ways of preventing this as it causes my knees to bend?
Side split by Baris on 2003-03-08 I have just achieved the side Split & Front Split on both legs and the key is to hold the stretch for ad long as you at a slightly uncomfortable rate and wiat for the pain to go, when its gone advance it a little more and wait for the pain to go again. Keep on doing this untill you can do the splits. this theory is called WAITING OUT THE TENSION
Splits by Michael J. Alter on 2003-03-08 I recently came across your Web site. Numerous correspondents request information regarding splits. For those seeking detailed information regarding the anatomy, physiology, neurophysiology, histology, biophysics etc. of stretching - they may wish to check out my textbook [Science of Flexibility 2nd edition, 1996, Human Kinetics, pp. 396]. However, this is only for the serious athlete.
Side splits by Anonymous on 2003-03-13 I was wondering how I might be able to achieve getting in the side splits without haveing to stretch first. What types of stretches should I do, how much and what time. I would really like to do that so if you could tell me it would be greatly appreciated!
box splits: how to do them: Miracle way by yusef on 2003-03-16 all those coaches say do all these stretches and all that for 30 seconds, but that only helps you do that particular stretch from my experience, also people say men cant do the splits, or at least not as well. This isnt always true, i am a male gymnast (13) and the best way is to go as far as you can, lean forward ever so slightly, and breath out to make urself really heavy on top of your hips.it hurts a bit at first, but do that aobut once per day for about 20 seconds, and voila! easy. then you can pretend to slip and land in them, and yell, everyone will go "OOH man thats gotta hurt!"
i cant do it by jen on 2003-03-18 I use 2 b able 2 do the box splits when i was in 7 years old, i was into gym heaps nd then dancing became more apart of my life!now because of doing tap alot i have lost my flexibilty!Only a couple of weeks ago i just started teaching jazz to little kids and now for my concert i need to do the splits the concert is in about 4 weeks and im lyk 30cm off the ground!!!PLEASE HELP any info would b helpful!!
use a combination by Brian on 2003-03-23 I can finally do the side splits, and it's because I use a combination of stretches. First, stretch the hamstrings and do the butterfly. These aren't the principle muscles used in the stretch, but you still need them to be flexible. Do each stretch for AT LEAST 30 seconds. When I attempt the side-splits, I sit down with my legs at approx. 90 degrees apart. Then I lean forward on my right leg, then my left. I pull my legs out further, and then I start leaning forward. I think that this part is the key to doing it. I never made much progress until I started leaning forward while attempting the splits. And in doing so, you'll feel it in the back of your legs as well as in your groin, depending on how flexible they are. Nonetheless, lean forward as far as you can WITHOUT it hurting for 30-60 seconds. You'll be able to separate your legs even further again and go lower after doing this, but do it only a couple times a week to prevent injury. I would have succeeded a long time ago if I knew when to not push myself any further. Nonetheless, don't think you can't do it just because you didn't succeed within just one month. It took me over a year.
Split Tips by Anonymous on 2003-03-26 Hi everyone wants to do the splits right well here are some things I do that really help. 1. run around so you get all loosened up 2. then put your foot on a high shelf or ledge and reach as far as you can then switch legs 3. then sit down and pull in one foot toward you and then reach for the straight on then swith legs 4. then pull both your legs in so you're in the butterfly and push them down as far as you can go 5. then straighten out your legs and reach to them 6. then stand up and bend one leg up so your standing on one fooot and stretch the thigh then switch legs 7. then do lunge stretches with both legs 8. then reach to your toes again 9. then run in place and kick a couple times so your all loose again and stack up some pillows and see if you can touch them in the splits then run in place again and kick and go down farther and keep on doing that and pretty soon youre in the splits!
Chinese/Russian Splits by Anonymous on 2003-04-06 Hi. I am a ballet instructor, with a son who has begun Karate. All of my dancers (male & female) have to have Russian (chinese?) splits. We begin, after a good warm up, with the frog pose on the stomach, holding for at least 30 seconds, and the very stretched, 60. The degree of rotation in the hips and length of muscle fibers will tell how successful a person will be. In ballet, a Chinese split is when a person has achieved a full side split with knees facing up and can then roll the abdomen & chest onto the floor, with legs holding position, but knees rolling forward, and push down into the split for further flexibility. Once a person is very flexible, they can do the frog lying on their backs, with two helpers pushing down just above the knees and holding for at least 30 seconds. This increases the stretch. To gain strength in these muscles, we do side kicks, but hold them at the height of the kick for a minute, without releasing the leg at all. If the leg drops, it shows that the person needs to gain strength in order to match their flexibility. I don't know if this helps, hope so.
very helpful site!!! by Daniel on 2003-04-11 I have been to this site and it has answered all my questions, it is great!I am getting closer because of this site. http://www.stadion.com/column_stretch1.html
Too Stupid by Get a life everyone on 2003-04-14 Why is everyone so stupid keep asking questions that everone has asked before and people are just saying things over and over again. Here's a big tip for all you 'can't do splits people', if you want to learn the splits read what other people have suggested because people are just going to say the same things.
the best way to do the splits is to get some one to jump on ya in the postion its fast BUT u must kill your freind after wards for doing it AND U MUST NO HOW TO TAKE PPPPAAAAIIIINNNNNNNNN N N N N N N N N N N N N N N N N N N N NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN OH
Do not take this advice - this will damage your muscles and most likely tear them. This will create scar tissue which does not stretch. So, by doing this, you will not be able to be as flexable as you could have been before. Stretch slowly and steadily.
common question. I practice side and front stretches. My left hip almost always aches afterwards. Would could be the cause of this. What can i do to correct this problem
i would say the easyest way to do splits is to try all the above technikes but first have a nice warm bath so that ure mussles are super flexy and u will be able to stretch more and with less pain works for me so try and see 4 ureself.
i am practicing doing the box/side splits at the moment an am not doin too good. i can get my groin down to 11 inches off the ground which i know is crap to all of u but im trying! neway, where do i go from here? do i go down to 11" then jus try an bare the pain until it goes, which at the moment it won't? wot do i dooooo! plz someone help me!
practice the splits everyday and try to go a little bit farther everyday. make sure you stretch before you try to do the splits. it takes a while but if you practice everyday you'll get better.
Don't ever push it. It should be uncomfortable to say the least but not painful. By that I mean don't go to the point where you say OUCH! you should not be sore the next day, if you are you are going to hard and it will take longer.
Heres a technique I use: 1) 1st get into split position ( as close as you can anyway)
2)then picture yourself pushing walls with your feet and extending your reach instead of trying to go down farther. This should make you drop at least another inch
3) then pinch the ground with your feet like scissors trying to close. Make sure it is gradual at first then increase the pressure slowly. If you increase it too quickly you will pull or tear something.
4) take quick shallow breaths and hold the stretch anywhere from 15 seconds to 45 seconds. It will be somewhat unconfortable and tiresome.
5) now this is the cool part, after holding the stretch let out a big sigh and let your feet push out farther. you will drop a lot farther , if you did it properly, so be prepared.
6) then continue this process until you reach you maximum. It should be alot farther than you've ever gone before.
The reason this method works is that it tires your muscles out and they are FORCED to relax, so they release and you strech farther. as an added bonus this method also strenthens your legs.
most people use a bit more effort then that, dont listen to what he says. His method could work, but it would either take a PERFECT stretching routine, a TON of time, or being 8 years old and being naturally flexible. If you want to do this move you have to make an effort, i used to not be able to even put my elbows on the floor but now im only a couple inches away, of course its taken a couple months and it will take a couple more but i will get this move. you just have to stretch everyday, so make it fun and try and relax while ur doing it. If u listen to music and tell urself what ur doing is fun, eventually ur body will learn to really enjoy stretching, a must for anybody who wants to do a side splits
COULD ANYONE TELL ME THE BEST EXERCISES TO STRENGTHEN THESE ABDUCTOR MUSCLES, I HAVE A MULTI GYM AND ARE AT PRESENT USING CABLE TO MY ANKLE TO TRY TO STRENGTHEN
Wanna know why it's called a chinese split? Why don't u check google? Obviously, something happened with this move in China and it just adopted that name. My friends and I will call certain moves that have been done hundreds of times before something else if we have seen it done by someone else very well before. ie: Halle Berry's backhandspring in Die Another Day is pretty cool, what she does is a back handspring step out. We just shortened it to a Halle and all of our other friends just assumed that's what it was called. Until they found out later, by then they didnt care.
I can finally do the splits!! I sit down and can spread my legs to full 180 degrees. Obviously my knees are facing up! I just can seem to do the splits with my knees facing forward (really low horse stance). I like to know if anyone know of any goods streches that will help me achieve those splits. Can do both front splits left and right. Can anyone help!
Tilt your pelvis forward (tilt your butt backward) and it should help alleviate the pain, if you can do it with your knees up im sure you can do it with them forward. Just make sure to tilt your pelvis forward, it helps to prevent your legs from locking. For anybody else who is also attempting these, this same technique will probably help you get a bit lower and alleviate pain in the knees.
(This is also a good stretch, even if you don't have a full 180 degree seated split, this stretch will help you a lot)
The stretch: When you have your legs spread as wide as you can, lean forward, on to your elbows. Know pull yourself foward and upwards, until you are in a side split. Since you already have full 180 seated split, you should be able to do a side split in a few sec.
excuse me, could somebody please tell me what muscle groups are being stretched in the side splits. One reason I'd like to know this is because it would help me to figure out stretching methods to accomplish this. Would stretching my illotibial muscles help during these?
Okay people, there are two ways to properly train for Chinese splits that I know of. And also, I've read that unless you have the hip condition coxa vera, ANYONE WITH NORMAL HIP FLEXIBILITY CAN LEARN TO DO A FULL STRADDLE SPLIT. What you have to do is strengthen the adductor (inner thigher) muscles. You can do this by going into a really deep and wide horse stance (work it slowly; deeper and deeper and wider and wider over time, 'till it become so low that it's a straddle; make sure you tilt pelvis forward/stick butt out)or by getting into a straddle split as best you can and then tensing your legs as if you were trying to pull them together. Tense them for like 10-20 seconds 5 times about 3 days per week. Also, make sure you tilt the pelvis forward (stick your butt out) to open up the hips for doing the split with your knees pointed forward. Keep doing these and your adductor muscles will strengthen and eventually you'l get down to full straddle split. This type of adductor strength is crucial if you ever want to do a straddle split on chairs. These muscles are what keep your crotch from bending your legs too far beyond the 180 degree range since gravity is trying to pull it down. Once you get full straddle split, you can straddle on chairs and then, under your strength, lower your crotch a bit closer to the floor, then rise back up. This will work you into oversplits. For going beyond the 180 degree range, I think that might be a bit genetic; I don't know. But anyone should be able to reach 180 degrees provided they do proper training.
Sticking your butt out will not get you anywhere doing the straddle split. The split is needed to be kept in a straight line... __ sticking your butt out would make the "split" a straddle sit. (Not trying to Nag~)
Hey, I finally managed to do the splits with my knees facing forward. But NO WAY in hell would I be able to support my weight in this position. I couldn't even take my hands of the floor to try and balance it out. And my butt did seem a bit too far out, well, especially when looking in a mirror. But hey, its probably just another stepping stone. Anyone help! PLEASE. Oh and personally I really believe that the Kung Fu drop stance, is a good way to strengthen the adductor muscle, particularly if you can get real close to the floor. Well, makes a change from horse stance!!Help anyone!
No, sticking your butt out is just a tip to help people who don't know what it means to tilt your pelvis forward. I guess I didn't word it right, and maybe it is not the best example. I guess this is how I should have said it. 'To ease pain in the knees in a side split, especially when you are facing your knees forward you need to tilt your pelvis forward. Try thinking of it as tilting your butt forward. Here is a drill to help you understand what to do, lie on your back, becuase of the natural curve of your back your back will not be flat. Well, when you tilt your pelvis forward your back will be firmly on the ground, all of it.
Sorry, if my explanation sucked, but that's what I meant. I hope this is clearer and helps. By the way, could someone please explain to me what 'kung fu drop stance' is?
Thanks for clearing that up!! The drop stance is when one leg is kept completely straight and the other is bent as much as possible, will sinking your weight down. One way I use to get into the drop stance, is go into a low lunge stance (forward stance), keeping the back leg straight, bend the front leg as much as possible while turning 180 degrees(the way you turn depends in which leg is in front, clockwise for left leg, and anticlockwise for right). Feet stay in the same position and try to keep them flat on the floor. Hope this helps.
You can also get into a horse stance, and simply bend towards on side, while keeping one leg straight, and vica versa.
Try to do these on chairs, you know with one leg on each chair. Rest your hands on the floor or on the chairs if you can. This is how my sister learned to do them in gymnastics. I remember her telling me she said she cried once because of that exercise. It is a bit harsh, but as far as I know it isn't known to tear or hurt the muscles, but maybe a day of recover could help. If you can get low enough to do this (you don't need to be able to do 180*) it is really helpful because it lets your body weight do the stretching.
Ok, I've got one tip for you people who want to learn box splits fast: Bend your upper body backwards and pull your pelvis forwards as far as possible. This will get you in the straight position and enable your legs to be more flexible sidewards... good luck!
What Bill said is not untrue. I am a National Champion through NASKA and have never been able to do a full split. I can get very close but never all the way down and I stretch every day for the last 14 years.
Bruce, you must admit not being able to do a full side split is VERY rare. Usually it isn't even because of hip problems as well, it is because people just don't commit enough to stretching. I stretch every day too and my side split wasn't getting much better, then I tried using my own body weight by doing the side splits near a wall and holding onto the wall flat palmed. It hurt, but i was fine the next day so it wasnt the 'bad' kind of pain, just enough to make me want to SCREAM!!! Oh well, that's not the point, the point is my flexibility has already improved after like a month or two of very small increases!!!
By the way, those 2 months were before stretching past the point of discomfort, whenever my wall stretch becomes unbearable it is just as simple to put my hands back on the ground. When I rest after doing that I can slide even deeper and easier into a side split!
when I first began trying to do the splits at age fourteen, it took me two weeks of every other day trying, some people are born more flexible than others. and, if you start at a young age, it will be so much easier. lots of young children can get close to and do the splits because their body isn't full formed. this is why the best practicioners of gymnastics, martial arts, etc. star very young. anybody can do the splits with training. for instance,( CONSULT A PHYSICIAN BEFORE TRYING ANYTHING RADICAL AND NEW) put a barbell on your shoulders (like a squat) and let it push you down. or sit on the floor with someone in front of you. have them spread your legs with their feet, and when the pain is unbearable, hold it for 8 seconds. I've taught some of my friends this way. but of course you will need about 4-5 days of recooperation every time you do this for the muscles and tendons to repair and reattach. this method has worked for my friends but it hurts. I personally just went as far as I could and sat back and held it for ten seconds. as far as holding it goes, I will sometimes get down into the splits (Van damme, don't know the technical name) and meditate or practice hand drill or do chi work for an hour or more, it helps with my kciks but at his point it doesn't help much anymore, for people like me, I'd reccomend doing push press or any weight excercizes while in the splits, and when in them for prolonged periods of time, the only part that hurts is the first 10 seconds of leaving the splits. as far as I know, it helps to stretch slow and I've never hurt myself in prolonged periods of time in the splits. I have a 160 degree sidekick holdout thanks to this.
hmmmmm, now i have a lot of new techniques to use!! Some stretches mentioned WAY earlier on seemed to focus a lot on different stretches targeted for certain muscular groups and those seem to help me too. My only question is, do some of these help? I know that the butterfly stretch, with your heels together, is a good one. But do lotus and half lotus stretches (For the 'hip', or illotobial muscles) help too? That is where you sit in a butterfly and take one leg up and put it on your other leg, close to your stomach (half lotus), or hold that position while taking your other leg, the one still on the ground, and putting it on your opposite leg as well (lotus position). Does this help? And what about the froggy stretch which is like a baby split where you kneel on the floor and slide your legs out to the side, I don't seem to get a stretch out of this, but I'll bet 10:1 it is because I'm doing it wrong. Could someone please tell me if these are worth my time or should I stick mainly to butterfly and side kick and split stretches. Thank You!
I personally can't sit in a lotus position (mainly because of knee pain, though), but I can do splits, and I Have friends who can sit lotus, and are as flexible as bricks, so IMO you should spend your time on some other stretches. The "Baby split" Is a great stretch, (make sure that your legs are bend 90 degrees) but at some point you can't get further down because of the floor/ground whatever (don't remember exactly why).
The most important thing IS NOT what stretches you do, but what technique you use. The "usual" thing you think of when stretching is: go into a position and hold for 30 sec etc. This is a idiotic and slow way of stretching, which builds flexibility whit out strength, (your body normally don't allow a range of motion it can't control) Which in the end will result in sloppy kicks and injuries.
If you want quick gains in flexibility do PNF stretching, but not "mainstream" PNF which goes like this: assume any stretch, the muscle being stretched is isometricly contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then go further in to the stretch. This final stretched position is held for 10-15 seconds. HA! HA! HA! there are many things you could do to make the PNF technique MUCH more effective.
1. Don't contract for a specific time. To gain the most out of PNF, you should hold the contraction until your muscles get so tired that it is painful.
2. DON'T relax 2-3 seconds right after the contraction. If you increase your ROM (range-of-motion) RIGHT after the contraction, you can get further, than if you relaxed briefly.
3. Hold the final stretched position for longer than 10-15 sec. The longer you hold, the more flexibility. Because your body needs to "learn" that this position is safe, and that it can go so far whit out risk, and the greatest way to learn your body this, is to hold the final stretch for 1 min. or more.
I hold on to the side of the bed, and can sit down ,but the only problem is when I sit down the pain hurts so bad I don't know what to do with my leggs to make it feel comfortable enough for mme when I sit down
I hold on to the side of the bed, and can sit down ,but the only problem is when I sit down the pain hurts so bad I don't know what to do with my leggs to make it feel comfortable enough for me when I sit down. Tell me what can I do ?
I have the whole summer to learn the box splits but every time I try I reach maximum stretch (1 foot from ground) I get this stop accompanied by pain in my inner thigh area. I can't even do a straight split! I've started doing stretches and leg raises twice daily, and sit in the lotus position for 20 minutes every day.
Is the inner thigh pain normal? My thighs are also pretty chubby will this restrict me doing the box splits?
Try this if nothing helps: Get in a split to the nearest point you can get to the ground. Go as far till it starts hurting a bit. Now ( maybe good to use something to balance yourself on ) move your upper body up and down, pushing your legs apart. This will keep your focus off the pain and get your muscles to adapt to the movement. This is one thing I used to learn a split, along with lots of other stuff so I don't know if this is what actually did it, but give it a try if you're desperate
first of all, everyone should be able to do a split, except for people who are born with an exceptional skeleton structure. And also, I have seen one HUGE lady getting into a box split once, so if she can do it, you should, too.
About pain in the inner tighs... be sure to get the right stature (watch Jean-Claude van Damme do splits and try to imitate them)
The splits are static stretches, I know, but dynamic stretches help develop leg flexibility faster than static ones. For example: trying a side kick, swinging your leg as high as possible (do this about ten times every workout), then, a kick backwards, as high as possible (also 10 times a workout), then the forward kick as high as possible, but try to keep your leg straight (also 10 times a workout). If you do this, you will see the hight in every kick will get higher. Also, you might wanna do this as a warm-up, because if you're tired, this just makes you fall asleep (I KNOW). Best thing is to do dynamic stretching for about 2 times a day, in the morning and the evening, for example.
Well, usually im like a foot off the ground, maybe a bit less, at my most flexible moments, but i havent stretched properly for a couple days. Well, today, I took a REALLY hot bath (had to get in slowly) and did that for 20-25 minutes. When I got out i was a bit dizzy, so i was probably in there too long as it is. But I was REALLY flexible after, so i stretched. I did the butterfly, straddle position, seated hamstrings, pikes and id lie down and lift my leg to my shoulder and stuff. I did them all a lot and hold them, then do another and then switch back. I did that for like 25 30 minutes. I was achieving the farthest stretches in those i have ever done, and quickly too. When i moved on to the splits, i did my right front splits full EASILY and my left on a couch so it wasnt a full split but really low. I had never gone that far b4. When it got to my side splits, i was like 3 inches away, and the pain was minimal!!! So....baths help and after try sticking with 4 or 5 stretches targeting about the same muscles (hamstrings and groin mostly) and keep on pushing them to their limits, but do it in a relaxing way. I was amazed at the results i got, and u probably will be too!!!
i wanted to know if doing excessive chinese splits with or without weights affects the physical height of a human. Like stopping the height of a person etc. i've been searching for this answer to this question but no answer till yet satisfies. I'll be thankful if some one lets me know this
No, there ain't such thing as doing "excessive" chinese splits. And no, doing normal static stretching will not hinder growth. Isometric stretching, on the other hand will.
what would be a good stretch to target the hip flexors? I have ok inner thigh flexibility when stretched (my knees touch the floor on the butterfly), i have REALLY flexible hamstrings, thanks in large part to pike and front splits, and i am working on my straddle flexibility, its not quite as far as i like. I have a feeling that the front splits help your hip flexors, and raising one knee up to your chest while lying down, but are there any others?
By the way, I think your glutes are used a bit, cuz i always hear people complaining about those in previous threads!!!! hahaha I just wanted to make sure that I was targeting the right muscles, and I think Ive been neglecting my Psoas a bit (cuz Im not even sure what those are!! I think I know though, hopefully, just not certain. Any exercises would help immensely!!!!
THANX!!!! Unfortunately I do those stretches anyway....the splits usually seem to hurt a tiny bit if I go all the way down, right where my hip flexors are, but it goes away quickly, so I take it Im OK there. In case you couldnt guess I believe my hamstrings are flexible enough, I can do pikes EASY literally without any pain, usually to my knees plus ive got oversplits. Now all I think that is stopping me (mainly) is my groin muscles, Im working on a good butterfly and I CAN bring my knees all the way down, but it hurts. Im wondering if anyone can tell me unique ways to make this stretch more effective. Plus any others would really help!!!
Frog stretch: http://www.canucksreport.com/jsca/pics/sexystretch.gif (sorry, I couldn't get a better picture. It's basically a side split whit yor legs bent 90 degrees)
You can also do the same stretch whit one leg straight, and the other bent.
Lying "V" stretch: Lie down on you back, and your legs straight in the air. Then grab your calves, and pull your legs apart, until you feel the stretch.
I thought that the side and box and chinese split were all the same thing. If you don't believe me then check at the top of this page, it'll explain how to do them and what other names it's known as
Hi y'all, This message might not have anything to do with the back hanspring but this section is practically the most popular and so I want advice from every1. Okay let's cut to the chase here and move to my big question. Okay, when you're fighting, what is the best way to block yourself from all those punches and kicks that your opponent's throwing at you? For example, how would you escape from an axe kick, fast back walkover kick, jump split kick and those regular normal strong punches and kicks? Does any1 know any websites or tips that could help my with my question?
I do too, I find it much easier to do a side split than a front split. I do it leaning forward though. Anyway, I still perfer the font split than a side split even if it is easier. And I'm also kind of half chinese and singaporian
hey i dont know if people who are overweight are able to do the chinese splits...im not fat as in a lot of fat itself, but i have boatloads of muscle that i think might be getting in the way of my stretches, and im not sure if i'd ever be able to do full chinese splits like that. does anyone know if the amount of muscle you have affects your ability to do a full chinese split?
Hey if your an inch of the ground in your side split and cant seem to go any farther no matter what its because you dont have enoug body weight do get down the rest of the way on your own, you need either a stretching machine, or thier is a painfull way.. go down into the split have someone behind you, they have to push you down quickly and hard.. this pulls the muscles in your leg and you will walk wierdly for a couple days but you can then do a split, some ppl say if u do it this way u can do a split for the rest of ur life becuz ur muscled were pulled, the other way is sitting in the split position, having someone sit infront of u with thier feet on ur inner ankles. then they simply crunch in and push ur legs out with thier legs <this is how me and my brother do it
This may sound stupid but what is a good way to improve your froggies? I can do them but I tend to get stuck and right now I have a hard time doing this exercise because it just feels like Im getting no where with it, so I unintentionally dont do it when stretching. Anything about froggies would help!!!!
Hey, i have been working on learning the chinese/box splits for about 5/6 months now...I am pretty far down but i still need another increase to get down to the floor. I've tried different ways of doing the chinese/box splits but i still can't seem to get all the way down. I refuse to believe that some people are unable to manage the chinese/box splits. I think if you want it bad enough then it's yours, and i for one want it really bad...If anyone has any helpful advise to learning the chinese/box splits faster then please tell me.
Ultimo Shaun...this has repeated many times before. Some people just dont have the bone structure (natural) or something seriously wrong with their legs physically (usually because of something that happened to THEM-not naturally). This is very rare and very uncommon so you can probably cross this off your list of things to worry about-what you should worry about is continuing your stretching-target groing and inner thigh muscles and work your splits!!!
box splits are achieved with gradual practice, last year my box splits wer rubbish, now i do them wen i feel like it,i dnt even need to warm up! i achieved this by practising for half an hour everyday, i use to sit on my bed and watch tv in box splits,n just ignord the pain, i think any1 can do the splits if they keep stretching!PRACTICE MAKES PERFECT!
For those of you who know: Do doing things like running and biking counteract all your hard work for acheiving the splits? Can you do all these things for as long as you want (time period) whenever you want and do them together (routinely)-say your a dancer,or ice skater and you do the splits (all kinds), and you like biking or any onther activity.--will your leg pop out of it's hip socket if you train wrong?
"Do doing things like running and biking counteract all your hard work for acheiving the splits?"
Yes and no. Yes it will, if you ONLY do theses exercises whitout stretching. No it won't, if you follow it up by some kind of stretching. Those exercises are actually very good as a warm-up prior to a stretching routine.
Everybody has their own different ways of achieving the splits. When i was trying to learn how to do a perfect box split i did the frog stretch alot, and i sat in a straddle position while watching movies on TV. To most that would be the ideal way of mastering what seems to be an unending mission of doing a perfect split. But, if ya want them real bad enough you'll do the splits this way. With feet and knees facing the audiance slide as far as you can do into a box split, hold position for a good 10 minutes atleast, do this 3 or 4 times aday, and if ya don't exactly want to do it that way, do it like this...Get two people, (Make Sure They Ain't Too Heavy...Wouldn't Want To Damage Yourself) Get the two people to stand on your legs, while they're doing this try to slide your feet a little farther, yes this will hurt so don't do it for too long...I garenteed you'll get your box splits in no time. Hey, i got it pretty damn fast not to long ago i entered a forum here for someone to help me with the splits and now i can do them myself. Practice Makes Perfect. Good things come to those who weight. Keep working on your splits and don't give up, i know there's times where it seem impossible, but don't let that get in your way because with time i believe if you want it bad enough anyone can master a complete box split.
Shawn that is really good advise i've been stretching like that every since i read your message, but can anyone tell me if i can do the splits before mastering a perfect frog stretch?
What is easier? The box split with knees and feet pointing up, or the box split with knees and feet facing forward? Please Help Me. I want to work on one but i don't know what one would be best!
I nver thought i could get the middle splits at my age but it just took a little practice. Ive been trying to get them for years, but once I started practicing every day I got it down in a month. Every day I pushed my butt against the wall and laid down. THen I spread out my legs and sat for about 15 min. After that I took cushoins and used them to do my splits. It really helped me to do this well I watched tv so I wasnt as pained. Hope I help!!
That's nice that you were able to accomplish the middle splits, Kat. congrats:) But i still need advise which would be easier to do, the splits with knees and feet pointing up, or the splits with knees and feet facing the audiance? Some help would be nice:P the last message i wrote is like 4 days old now...
Alright this goes for ALL who wants to master a complete box split. (but this depends on how strong you are)i myself can bench press alot but that's not the point. have a barbell infront of you whith atleast 80lbs on it. slide as far as you can go into the splits then lift the barbell infront of you atleast up to your stomach. hold for abit then set it down. do this as much as ya like a day but don't over do it. (anyone with back problems and so forth...i wouldn't bother)
Crystal: i actually found knees and feet pointing forward was much easier. when i started my split stretches i started doing them making sure that my knees and feet were pointing upwards. funny thing happend there...one of my legs were worse then the other and it forced my hip to pivit puttin me into a front split position. lol so i tried doing the middle split wirth knees and feet facing forward and it was much easier. i suggest ya try working on the split i did, not only that it looks a hell of alot cooler.
all i did was just do allth the leg stratches i know, for about a minute a stretch. The stretches kept on getting easier, then one day i tried to do the splitz, and i could I'm so happy
There seems ta be a problem that was juss noticed lastnite. Whenevea I do da splits (ughh knees and feet facing forward) My thi muchels arch. Like... Frum Muh knee up it doesn't go down as far...:S Honestly, i doubt n e of ya's have the sulution ta this problem.
There seems ta be a problem that was juss noticed lastnite. Whenevea I do da splits (ughh knees and feet facing forward) My thi muchels arch. Like... Frum Muh knee up it doesn't go down as far...:S Honestly, i doubt n e of ya's have the sulution ta this problem.
Split Tip's! by ~--_--_--_--... ! ...--_- on 2003-12-07
Everytime I stretch to do the splits (Which I can 't fully do yet) I get some minor pain in my hips, an d then the next morning it is really sore there. Is this normal? Does anyone have any tips or advice?
If you want to gain better flexibility...STRET CH MORE OFTEN!!! its that simple...you just have to know what you want to be more flexible...if you want to be all around more flexible, take a yoga co urse or something, that will get you more flexibl e, if you're not that patient...train at home, do nt go out as much, and stretch every morning and ni ght, not the "*yawn* im tired" stretch, a hardcor e stretch, your legs, arms, chest, back, neck, gr oin, lats, anything that you can think of...hold a position for a while that stretches muscles... and then go a little further...its not a quick pro cess...you have to build up to this...you cant ju st go home and say "i want to be flexible" and be fle xible...you have to stretch!!!! i've said my pie ce...i can do all kinds of flexibility technique s...just STRETCH!!
When attempting the side splits do a light stret ch so you cannot feel any strain, and hold for abou t a minute, this will prepare your muscles for the stretch. Then loosen off by putting your right kn ee to your left foot and turn your hips so your left knee will be next to your right foot, this is to mak e sure that all of the lactic acid has left your leg s, please note: do this after every strech. Do it o nce more to make sure you are fully warmed up.
Then go into the stretch and push your legs so you c an just about feel the pull in your abductors. Hol d for a minute and loosen off. Then repeat this onc e or twice more.
Then do the same as above but p ush until you feel a little more pull on the muscle s. Don't push too hard as not to not injure yoursel f.
The reason you shouldn't push too hard is t hat it puts to much strain on your muscles and hips . You want your hips to get used to being in the spli ts position.
The results will take a while to show but it can be effective. This process can als o be used for the front splits.
ive been doing tkd for 4 yrs now and not boasting b ut i can do front splits- both legs and box spilts a nd working towards the flagpole-vertical spilt s.
the main thing is to warm up properly and re lax your muscles when u stretch.
dont force y ourself when u go down into box splits cos it can da mage the ligaments on the side of ur knees.
No one thinks you're bragging tkd dude...haha. ..I train kick boxing have been for years, i can al most do the front splits and side splits, but it re ally doesn't matter to be because i have high side kicks, and that's all that i care about, people wh o want to learn the splits, i suggest you work on ma rtial arts kicks, work on front and back kicks to g ain the front splits, and work on side kicks (both legs) to accomplish your side splits, i never rea lly bothered to put myself through boring splits workouts, i just knew i had the flexibility and th ought i could do it, which i almost can, but i guess it's more of a deal to all of you...i just don't see how it's needed...the only thing i can think of is showing off? or grossing someone out lmao.
my advice is stretch everyday go into the splits 10 minutes a day or longer, pull your leg up over yo ur head thats another way.theres so many to incre ase your flexability and doing splits.
i can only go just over half way down in the side sp lits and can never seem to go any farther ive read a couple of books one stretching scientificaly an d the other is i believe the how to stretch. good di agrams still have troulbes plzzzz. help help apr .thanks
I've got a little problem when I attempt side spl its, and that is not so much that I'm not flexible, but knee pain. I've got tendonitis in my knees and I can feel my tendons pulling in ways they don't wa nt to be. My muscles are fine, but I can't master th e side splits on account of my knees. Is there anyt hing I can do to overcome this problem?
hi i want to know how to get down in a full front spl its i am about 1 inch away from the floor i stretch 2 days hard and 4 days light i am 17 years old i hold my stretches for 1 min for 3 times rest after each min thats the main stretches but the warm up stretche s 30 secs
I am currently trying to do the splits, but i find holding myself up with my arms hurt too much and if you are not able to do this your flexibility can't increase much. If you get something like a audimi n to put your weight on it won't hurt your arms and w ill help with your stretching. It is harder putti ng your whole foot on the ground and stretching th an just putting the ball of your foot on the floor. However I find putting your whole foot on the grou nd and stretching helps more.
The side split… Probably the greatest accompli shment in the world of flexibility. I wanted this split for more than 5 YEARS! Before I found out how to do it, in a very Quick, effective way. It was in t he morning on Saturday and it was raining outside , when I decided to get the split, NOMATTER what. T his is what i did:
Go down into the side split, as deep as you can. Then take your hands of the grou nd, so that your legs carry all your weight. Only h old this for a second and then put your hands down a gain. Repeat this 20 times. When you’ve done this , stay down and contract your muscles isometrica lly for 5-10 sec. Get out of the split and rest for 3 0-60 sec. And then repeat 4 more times (5 times tot al). This should get even the most inflexible ind ividual down to a full split. – I should know.
Why does it work? When you take your hands away, yo ur legs will contract very hard, pretty much PNF s tyle, but more effective. And your weight will pr ess your legs a little further apart, but no injur y will happen, because you are contracting your l egs muscles so hard, that the stretch reflex will be shut down. It’s similar to Pavel Tsatsouline’ s Clasp Knife theory, yet not completely the same .
I did this 3 times a week and all I can say is, - I should write a fucking book on why this work, bec ause it’s more effective then Pavel’s or Kurtz’s method. I’ve tried them, and my method came out as the winner.
I can do the front splits both legs but cannot do t he box splits. I can only get so far before my groin starts hurting. I pull both groins years ago whil e playing football but I've recovered fully. I tr y the butterfly stretch but only get so far it feel as if I'm being pulled apart from the joint inbetw een the groin, I also have problems crosses my leg s which feel equally uncomfortable, any help wou ld be great I needs the box or at least a near box s plit to improve my flexability.
What you need to do is stretch your hamstrings, g roins, quadriceps. I stretched each muscle 2 min utes each day and i could do the splits in less than 2 months.
someone help me i started learning kung fu and my master is killing me .please someone give me a pro gram on wha to do easily and painlessly as possily ..please mail me at GDan_15x@yahoo.com somebod y please help me to do the splits both front and sid e
how many times a day do i have to stretch and how ma ny times a week to do the side splits in 2 weeks? I ha ve flexibility in my legs now what do i do now
All you hopefulls out there, the side split answ er is here! As you are doing your stretches focu s on what the end product will be. Think of how amaz ing it will be when you feel that first bit of floor on your groyne when YOU KNOW YOU'VE DONE IT!! Put y our favourite music on and focus on the music,ima gining it flowing through you and helping you dow n that inch more. Its all in your head! Perhaps t he best advice is = don't sit here a second longer! Get up! Get going! and get acting on all the advice in this section! There is no better time! The soon er you start, the sooner you can show off your new t rick! YOU HAVE THE ABILITY, GET MOTIVATED AND DON T GIVE UP UNTIL YOU'RE THERE!!!
I agree, I'm off to turn my tunes up loud and put my brain in gear! Im going to do this until i can say i c an do it. THANKS "GO FOR IT". laters all! xxx
hello..iam doing PHD in karate and iam looking f or latest researches made in physiology about ka rate sport so can you show me how iget it with thank s
alright...you might wanna do this watching tv p laying a video game ect...so, sit on the ground, a nd spread ur legs as far as they can go until u feel t hat stretch...no stay there and lean forward to s tretch the groin muscel...and u gradually see th at it doesnt hurt any more so thats when u wanna sco ot forward more and so on...u hav to realize that d oing the splits involves many diff. types of ur le g mucsels...so good luck on that, u have ne more qu estions e-mail me and ill get bk to u...
Now listen people! you hear all dese guys whalin ' on bout how its bout bone structure and all dey ar e only partially right it is nothing you have to wo rry about while you are trying to do the splits (or if youve managed it) the body will get into its mos t comfortable place while your doing dem so dont w orry. Anyway "Stretch every day..." !WRONG! you have to stretch until the muscles are sore and den wait TWO days (or three depending how sore) until you try again.
WHY IT WORKS: it works becau se the body doesnt like to feel pain so during the t wo days your body stretches your muscles (up till the point you stretched them to) so then on the thi rd day you will (after some warm ups) be able to rea ch that exact point of where you stretched to last time with relative ease. Make sense? Ofcourse it does!!! i should know i am ten centimetres from th e ground!!! email me if any Q's. See ya!
hi iv just started to learn how to do martial arts can some 1 plz help me out im not very good and flips or any thing but i can hand stand and sort ov catwhe el. cam some 1 help me out and teach me some move and wat the beat moves are to start off with thanx J
Hi, I am 12 years of age and i wanna learn to do th e splits quick. I am not the type to go to gynastics /karate and cant practise the above cause i am emb arrsed. Is there any way of doing it proper quick? Please reply!!!
I really want to do the splits and Iam only 14 year s old my mum said she use to be able to do the splits I do stretch alot esspecially my legs I was wonderi ng weather you could give me some tips for me to do t he splits I can get quite low and it's the side and t he front splits I want to do thankyou.
just before i started karate i could do the box sp lits withot any trouble, but a few weeks in i ended up about 10 cm of the ground. this probaly dont hap pen to everyone but i wouldnt say karate helps you r flexablity
Could someone please e-mail me with any tips on a chieving front or side splits? I have always want ed to do the splits, but i dont know how. Thank you i n advance. :)
please do not try to bounce in splits to get farth er it just tears muscles and that really hurts i am a dancer and a gymnast to get splits u have to work a t it. it takes time. hold it as far as u can go for a fe w minutes for ur middle split start from standing and slide down as far as u can go and hold it or go aga inst the wall and push forward go as far as u can go t he hold it then go a little bit farther you can al so go in the straddle position and another person to and hold each others hands one person pulls the n the other please don't hurt ur self and i hope t his helps
hi there, i am trying to do the chinese split, s tanding up, and trying to slide my legs sideways, but i kind of find that this is really very tiring, for my legs as well as my hands which are supportin g my weight.i find that i will start to tremble,es p my legs, is this normal.i tried the wall method, pusing myself nearer to the wall with my legs spre ad to the sides,but i find that after a while, my le gs feel very painful, around my kneecap and aroun d my right hip, is this normal? itis really very un comfortable and painful. any advice is apprec iated.
if your having problems getting into full box sp lits and its mainly your inner thighs then there a bit to weak here is a tip to build them up. grab a p air of ankle weights or 3pairs if your strong enou gh and put them on and then lie on your back and rais e up both legs together now drop your legs into the full split position or as far as you can go and chop them in and out likes scissors but do it slowly you will feel your groin and thigh muscles contract t his will build up strength in them and in turn this will lead to flexibility,best time to do it is whe n you have finished your full stretching program as your muscles are tired then and your more relax ed and you have to work harder.
when i learnt to do box splits the gymnast coach m ade me work hard this is what i had to do. i warmed up first then i got into a box split as far down as i c ould and rested on my forearms with my legs in the s plit position,then he put 10kg plate of weight on my hips and i stayed there for 2mins and as i got mor e relaxed i moved further down and then he put anot her 10kg weight on to equal 20kg and i stayed there for just over 3mins and it really was difficult bu t he told me to relax and stay there and i did even th ough it was killing me and after a while i started t o relax and i moved further down and i must admit th e hardest part was just getting myself outta that deep stretch position when it had finished lol bu t it sure got me down quick.
when i learnt to do box splits the gymnast coach m ade me work hard this is what i had to do. i warmed up first then i got into a box split as far down as i c ould and rested on my forearms with my legs in the s plit position,then he put 10kg plate of weight on my hips and i stayed there for 2mins and as i got mor e relaxed i moved further down and then he put anot her 10kg weight on to equal 20kg and i stayed there for just over 3mins and it really was difficult bu t he told me to relax and stay there and i did even th ough it was killing me and after a while i started t o relax and i moved further down and i must admit th e hardest part was just getting myself outta that deep stretch position when it had finished lol bu t it sure got me down quick.
doing the splits requires flexibility in the le gs and hips. i was able to almost do the box splits a fter months of doing high kicks. stretching is th e best way to get flexibility tho, if ur martial ar t isnt giving u good stretching techniques, get a yoga book or something
