chinese splits
by Anonymous on 2001-01-13| I will like to know how to do a split. Can you give me ways in how to do one? |
how long does it take to achieve the side splits
by Anonymous on 2001-01-24
Teach me!
by Hannah on 2001-03-07| Can anybody give me tips on doing splits? I have tried and tried but it's no use at all |
flexibility FAQ
by Zolt on 2001-03-07Brad 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. |
help!
by Anonymous on 2001-04-22| can anyone give me ideas or tips on how to increase my flexibilty? so i can do my splits?? how do u do the splits? |
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 |
Improving Kicks
by CurranP on 2001-05-27Hi Guys,
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.
Appreciate any feedback on this.
Thanks |
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 2001-06-19When 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..
Cheers,
Jens |
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 2001-07-20I 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.
Many thanks
Grant |
re: Box Splits
by Bill on 2001-07-25Hi Grant
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. |
re: Box Splits
by Bill on 2001-07-25Hi Grant
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. |
Stretching program
by Jens on 2001-08-15Hi guys,
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!!
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. . . .
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 2001-12-15Okay, 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.
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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 2002-01-08I 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? |
split
by braniac 100 on 2002-01-08| to do a split have another person place there legs on the ankle of yours then have them push your legs back |
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. |
. . . .
by Anonymous on 2002-01-25| Your hips should be tilted forward anyway I think. It's cool. |
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 2002-06-10From 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). |
one more thing
by shodan 2 be on 2002-06-23| you'll want a good size rope |
Do them a stretching machines work?
by Anonymous on 2002-07-14
HeHe Try this sometime
by Psycho_Templar on 2002-07-14| I acually do back fulls landing in the chinease splits sounds painful doesn't it |
stretching machines - not really necessary
by Zolt on 2002-07-15
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. |
side splits pain in hips
by kc on 2002-08-11| im so sick of this split, i get this annoying pain in my hips. ARGH |
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 2002-08-21Well 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....
thanks |
. . . .
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! |
Nuh-Uh
by tutall on 2002-09-06| Nuh-Uh! Ain't no way I can do a Chinese split! In other words: I need some HEEEEEEEEEEEEEEEEEEEELP!!!!!!!! |
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 2002-10-02I'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.
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box splits
by shane lynch on 2002-10-05kick boxing highly graded black belt. male
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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. |
side splits
by Anonymous on 2002-10-27| what is the besat thing to do to learn how to do side spits? |
stretch-splits
by Dr WAterson on 2002-10-30Hi, 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!
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Listen to your body
by yoda on 2002-11-04I 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!!! :) |
Side splits, Chinese split
by David on 2002-11-05Here are 5 websites for those who are interested in achieving side splits:
http://stadion.com/stretch_tocsc.html
http://stadion.com/testimonialss.html
http://www.scienceofsports.com/question_stretching.html
http://www.vaix.net/~cordergw/stretch.html
http://galway.informatik.uni-kl.de/staff/weidmann/pages/stretch/stretching_toc.html
Tuesday 5 Nov. 2002 |
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 2002-11-16hey, 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 2002-11-20I 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?
visit my web site at www.freespiritkarate.co.uk |
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? |
. . . .
by lyndsey on 2002-12-02| it doesnt take along time just time to stretch and to i guess stretch really good |
. . . .
by lyndsey on 2002-12-02| you can do the straddle stretch and that will allow you to do the splits |
splits
by lyndsey on 2002-12-02DOES ANYONE KNOW OF SITE WHERE I AM ABLE TO FIND PICTURES OF PPEOPLE DOING THE SPLITS
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Pictures of people doing side splits
by David on 2002-12-03Hi 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
Tuesday 2 Dec. 2002 (David)
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More pictures
by Anonymous on 2002-12-09I 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.
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Why Side Splits?
by Quidam on 2002-12-16Ok. 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.
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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. |
Splits
by Bill on 2002-12-30| My daughter stays down into the splits for over 10 min. is that good for legs and her lower back |
side split
by wakeskate on 2002-12-31hey,
'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!
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straddle splits
by Matt on 2003-01-04I 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 2003-01-15do
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. |
. . . .
by THUNDER LEG on 2003-02-12| Do warmups then it wont hurt as much. Its got to hurt a little. |
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 2003-03-08I 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.
Sincerely,
Michael J. Alter
(author) |
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 2003-03-16all 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 2003-03-26Hi 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 2003-04-06Hi. 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. |
. . . .
by Anonymous on 2003-04-21| This fucking move is so hard, I think I'll have to remove my dick and balls |
. . . .
by Anonymous on 2003-04-26
. . . .
by Anonymous on 2003-04-26
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[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
Add Tip, Comment, or Question
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chinese splits
by Anonymous on 2001-01-13
I will like to know how to do a split. Can you give me ways in how to do one?
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how long does it take to achieve the side splits
by Anonymous on 2001-01-24
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Teach me!
by Hannah on 2001-03-07
Can anybody give me tips on doing splits? I have tried and tried but it's no use at all
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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.
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help!
by Anonymous on 2001-04-22
can anyone give me ideas or tips on how to increase my flexibilty? so i can do my splits?? how do u do the splits?
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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
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Improving Kicks
by CurranP on 2001-05-27
Hi Guys,
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.
Appreciate any feedback on this.
Thanks
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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.
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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..
Cheers,
Jens
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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.
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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.
Many thanks
Grant
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re: Box Splits
by Bill on 2001-07-25
Hi Grant
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.
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re: Box Splits
by Bill on 2001-07-25
Hi Grant
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.
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Stretching program
by Jens on 2001-08-15
Hi guys,
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!!
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. . . .
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.
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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
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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.
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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.
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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?
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split
by braniac 100 on 2002-01-08
to do a split have another person place there legs on the ankle of yours then have them push your legs back
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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.
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. . . .
by Anonymous on 2002-01-25
Your hips should be tilted forward anyway I think. It's cool.
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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
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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
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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.
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. . . .
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!?
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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.
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. . . .
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?
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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!!
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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).
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one more thing
by shodan 2 be on 2002-06-23
you'll want a good size rope
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Do them a stretching machines work?
by Anonymous on 2002-07-14
Does that really work?
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HeHe Try this sometime
by Psycho_Templar on 2002-07-14
I acually do back fulls landing in the chinease splits sounds painful doesn't it
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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/
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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 ab |
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