lower body flexibility move that involves bringing one leg straight in front of the body (knee up) and the opposite leg straight back behind (knee down). Also called regular splits and sometimes American splits.
hi, my name is nikki i was just wondering if u had n e thing that could help me become flexible for doin the spilts so if u could send me some info i would be very greatful.
tie some wood tothe leg that bends to keep it straight...try agian very slowly and force the splits slowly...do that five time...then the same with the other leg forward...loosen legs by some high legswings...hopefully you can now jump into your front splits
tie some wood to the leg that bends to keep it straight...try again very slowly and force the splits slowly...do that five times...then the same with the other leg forward...loosen legs by some high legswings...hopefully you can now jump into your front splits.
If you want to do the front splits, do hurdler stretching with knee pointing in to the leg to be stretched. Do one side until you can bring your head to your knee and put both hands on the balls of the feet without feeling much stretch. For the other side, do a crab position kind of thing and push your quads up, stretching them. For the hip joint.... well, all i did was keep on holding the split for about 30 seconds many times over and over and i finally got lower. Its time consuming, but really its not as hard to be able to front split as you think
when i stretch for a front split i just get into my best stratle then go from left to right then in the middle. then i just stretch my regular split out.keep stretching as good as you can go until you've got it!
this is basically how i got my front split. standing bend over with and try to reach the ground. grab your ankles, backs of legs, bottom of feet what ever you can get. Then PULL when you can start to feel pain hold it for a sec. after that release the pull and stand up shake your legs a little bit and do it again. keep it up til you can go any farther. if you think you can go farther then you can pull. I've used weights to help get a good stretch. remeber the object is to get your muscles to stretch not rip them in half. So start out slow until you get used to how your muscles stretch and feel being stretch especially after stretching then next day. once youv'e mastered that you either there or you have to do a couple more types of stretches to get there. good luck ps after I stretch out good in this type of stretch i can stand on a sidewalk curb and bend over and flathanded touch the blacktop. also move side splits suck. LOL dont figure
I know every one is different, but I am in generally in good health and I have just a small ways to go before I can do a front split, and I would like to know what is the fastest way to achieve a front split?
HELLO, I NEED TO KNOW HOW LONG IT WOULD TAKE ME TO DO A SPLIT IF I DO THE STRETCHES THAT I NEED TO DO EVERY DAY TWICE A DAY? PLEASE HELP ME I AM 21YRS OLD AND NOT FLEXIBLE AT ALL. PLEASE HELP ME!!!!
HELLO, I NEED TO KNOW HOW LONG IT WOULD TAKE ME TO DO A SPLIT IF I DO THE STRETCHES THAT I NEED TO DO EVERY DAY TWICE A DAY? PLEASE HELP ME I AM 21YRS OLD AND NOT FLEXIBLE AT ALL. PLEASE HELP ME!!!!
I have only been trying front splits for three weeks and am now three inches off the ground at best. before I tired the stretches on the website below I couldn't even do a proper lunge! Try this stretching routine. It is hard but worth it!
I have only been trying front splits for three weeks and am now three inches off the ground at best. before I tired the stretches on the website below I couldn't even do a proper lunge! Try this stretching routine. It is hard but worth it!
nikki, the best way to improve your flexibility is to improve your adductors and abductor muscles and regularly stretch. thats the best method, you really dont want to speed it up. to much on your muscle at once can rip them.
pile somr books 2 where u feel comfortable with and go down until you are on top of them when you feel comfortable remove the book keep removing books until you cant go any further and hold for 20 secs repeat everyday. i improved in 2 weeks from 8 inches to 3 inches!
I am very flexible around the legs. i've been stretching for months trying to do a split but it isnt working. my friend got her sister to do a split by pulling at her legs hard when she was little.
if anyone doesnt help me i just might make an attempt to pull my muscle tissues apart!
I have my splits completely, but my back leg isn't rolled under. In other words, I've got the flexibility, just bad form. My foot is all wacked out- my toe points to the side (my front foot's fine). Help please? Email or post
Iv never done the splits before and im like a foot off the ground at best lol, i am very very persistant and i dont care if i get hurt, so im worried about doing somthing bad to my muscles... is there a limit to the stretches? like only do them for 30min a day or something?
HELP HELP HELP HELP HELP HELP HELP HELP I need help on the front splits im about 3 or 4 inches from the ground and cant go any further and my back leg bends. I go left leg in front i can't do right leg in front i can't go down as far.does n.e one know n.e other stretches or methods to do.
Regarding front-splits, most people concentrate too much on what is happening with the front leg, and not the back.
If you let the hip of your back leg turn out, then this is like a combination split, not a true front split at all.
In a true front split, your hips are squared to the front (hence front split). If you cannot square your shoulders to the front then it is a clear sign you are twisting in the hips.
Another way to check is that the instep of your rear foot should be pressed into the ground, not turned out.
The back leg should be stretched through the quads; hip-flexors and lower back. Therefore, don't forget to work these areas in isolation using target stretches. As these areas loosen up, the pressure on your front hamstring will reduce.
Hi, I'm Catherine. I'm a first degree black belt in Tae Kwon Do and a Varsity Cheerleader at my high school. We've won UCA sponsored competitions thanks to our gymnastics! So, is you need tips on splits or other moves, feel free to email me at: KickNrebelChik@aol.com!
i i have tried to learn how to do the front splits before and been unsucessful and im gonna try again but i dont know any stretches if n e 1 could help me please
i cant do any splits and right now im stretching so i can. i want to be able to do the american splits and the side splits. i was wondering if i stretched to do only one, will i be able to do the other too?
As recently as a year ago I underwent 3 knee surgeries. I had the front splits. But since I wasn't able to work out very much, and have lost my splits. If anyone has any good tips on stretching please let me know. I really want to have them back for the end of the cheerleading season and for football cheerleading tryouts. If you have any hints please email me at kschic2004@yahoo.com. Thanx for your help.
I don't have much time left, and I need to get my split in like a week, so Pleasse! PLEASEEEE! Give me some tips that will help me get my split ASAP. Thanx so much for your help, it is very much needed.
Far too often, I see people looking for "a quick-fix type of way to learn the splits." Ok, for those of you that expect to get your split in a few days, or even a week, FORGET IT!!! If you truly want this, then BE PATIENT! Gradually work the stretches, and don't force yourself. You'll get it eventually.
hey, i have to get onto the front splits in like 8 days. I am like 3 inches (maybe less) from the ground and i can't seem to get into them. i have been stretching alot and everyhting!? if anyone can help me then e-mail me please! Thanks
if your leg is bending try focusing on going as far straight legged down as you get and then try to "scissor" your legs together. Then try to go lower. Also, if your really close to a split you can try doing oversplits and forcing your hips farther apart, just don't go overboard and hurt yourself. You should never feel too much pain with front splits.
hey i was wondring ianyone had any ideas for strecths in tips to improve my jumps and kicks also on the splits if you have any comments or web addresss i could go to that wold help send them to cutelilhotie1@yahoo.com thanks a bunch
If you want to learn about the splits then go to google.com and type in Thomas Kurtz. He is the expert on all kinds of splits. Also, when you watch television or read a book be sure to sit in a side split position. Your front splits can be more fun and profitable if you stay on your back and just hold your leg straight in the air and as far back as possible. Study a ballet book to learn splits. Also, yoga. Don't very push anyone as they could tear a muscle. This is never sanctioned by a coach who knows his onions.
Hi I really need help on my american splits. I have dance team try outs in 3 to 4 weeks nd you have to be able to do the american splits. Can you please help me? Thank-you so much. BYE hope to here from you. kimmybalding08@hotmail.com
Could someone help me to do the splits while standing. I'd really like some drills/ stretches or whatever to do a 'scorpion kick' where you are standing and bend over a bit while bringing your leg 180* up behind you. I need to know how to do this!!! Please someone help me!
i am about a foot off the ground from doing the splits, i usually do stretches like (sitting with legs in a v and pushing my hands as far as they can go) if any one has anymore stretches please can you e-mail me with them, also, would it hurt if i got someone to puch me down that extra foot? i tried to get my brother to push me and he was too scared of hurting me. please can anyone help me
Other stretches u can try are things such as.. sitting down with the soles of your feet together and tucked in, now leaning forward and trying to touch your chin on the ground in front of you. Also, sit with legs in a v, touchin left hand to right foot, right hand to left, alternately.. spreading legs a little wider as you feel yourself loosening up.
Hi, my name is Arteaus (Artez)I do gymnastics in Winnsboro Louisiana. Would you please send me some tips on how to get so flexible i can do anything with my boby.I really need some tips because I going to a contest in Calafornia.PLEASE SEND THEM OH AND IF YOU CAN MAKE ME SOME VIDEOS ON HOW DOING THE SPLITS I'LL APPRECIATE IT.
HELP ME, I NEED 2 KNOW HOW 2 DO A SPLIT, I CAN'T KEEP MY BACK KNEE STRAIGHT, OR OFF OF THE GROUND, THIS SHOULD BE EASY 4 ME BECAUSE I HAVE NEVER BROKEN A BONE OR SUFFERED A FRACTURE. I NEED TO KNOW HOW TO BECOME MORE FLEXIBLE, ALSO I WANT 2 KNOW WHAT IN YOUR MIND IS EASIER A CHINESE(SIDE)SPLIT OR A FRONT SPLIT PLEASE E-MAIL ME ASAP
HELP ME, I NEED 2 KNOW HOW 2 DO A SPLIT, I CAN'T KEEP MY BACK KNEE STRAIGHT, OR OFF OF THE GROUND, THIS SHOULD BE EASY 4 ME BECAUSE I HAVE NEVER BROKEN A BONE OR SUFFERED A FRACTURE. I NEED TO KNOW HOW TO BECOME MORE FLEXIBLE, ALSO I WANT 2 KNOW WHAT IN YOUR MIND IS EASIER A CHINESE(SIDE)SPLIT OR A FRONT SPLIT PLEASE E-MAIL ME ASAP @ babigurl4@worldnet.att.net
i have looked all over the net and i still can't find how to do a scorpion kick i don't know if it's called a scorpion kick but trinity in the matrix reloaded does one. i do gymnastics and so i am flexible i can do side and box splits. The splits is a gradual thing to get keep tryin if i can do it you can
oh and with the splits when you get into the side split my gymnastics trainer tells me to keepin my back leg straight and tuck in my back leg. its really hard to explain
Hi, I want to increase my flexibility and work on my splits. I am unsure of what stretches to do and need some help. If you have any spare time please email me. candylandhiatus@hotmail.com. I'd appreciate the tips. Thankyou.
No, Trinity does not do a scorpion kick. She does kick behind her but she swings her bent leg forward without ever straightening it. A scorpion kick is where you stand, bend over a bit, lift your back leg and then extend it at it's peak, a true scorpion kick is 180* and above in height. Again, Trinity's leg is bent, and it's much more of a swing with a whole different way of hitting the opponent.
All of my friends can do the splits and bend their bodies in wierd ways but not me!!!! I really need to know some good stretches. I try to strech every day & i am about a foot off the ground. If any1 has good tips please please tell me!!!!!!!!
If you relly want to do the splits,then I'l sho you the way. your going to just spred your legs and add presher. when you in a strech you hold the strech for about 40sec then you wonder off, come back in about 20mi and do it agen. this is how I did it for front splits and back splits and just for all you poeple out there are three splits, there are two front splits, one whith the right leg and one with the left(and this technique worked for me to).if this dosent work then mabee you should get a STRECH MACHINE or somthing.
I dont know if this will work for you but it worked for me. When you are in the back seat of a ccar put your foot flat on the ceiling and keep your leg straight. It worked for me!
If u can do them pulling your back leg so it's bent double (just like the stretch where u are standing up and grab one foot and bring it to your rear) u can get a great increased stretch on ur back leg. If you can't do a split, just take a big lunge step, lean forward and grab your foot and bring it back. All of these REALLY stretch ur quads well and it makes sliding into a split much more comfortable too!
A tip I got from the owner of the website is: "Pick six stretches. Spend 30 minutes working on them, five minutes each. Repeat the exact stretches in the exact order immediately after for another 30 minutes, and you will be AMAZED at how quickly your flexibility improves."
hey could you help me to do the splits l can do a scorpion but l can not do the splits help me l really want to do the splits please email me very fast l do not go to gymnastics please can you help me and if you do can you do it fast love katie xxxxxxxxxxxxxxxxxxxxxxx
OK, Katie is the scorpion where you pick one leg up and bring it to a full split in the air? If so you should be WELL beyond the splits in at least one of your legs for the front splits. Try both, if you have'nt for some reason before. Of course, I am going to assume you mean side splits. Why don't you try checking the side split section if that is what you mean. A front split is where, facing forward, one lef is directly in front of you and the other is directly behind. If you could, could you please tell me how you got to do a scorpion because I would really like to learn that, especially for a scorpion kick, like Chloe Bruce.
K, here is a couple stretches and I can guarentee if you stretch about once a day for 20 minutes or more you should probably have this in less then 6 months!!!
Pike Stretch-This is great! This will stretch out you hamstrings! In the beginning it hurts but just do this A LOT and it will help. 2 versions: 1-sitting on the floor with both legs flat on the ground and in front of you, reach for you toes, balls of your feet, ankles, whatever, and try to pull yourself a bit closer. Hold for 30 seconds or longer. 2-Standing with both feet straight, together and in front of you reach down as far as you can, grab onto something and pull down. This stretch can be done anywhere, and I do it a lot. It is great to check your flexibility cold and try to improve it. On a curb I can flat palm touch the ground because of this stretch!!!
Single hamstring stretch. OK, This stretch is almost the same with 3 versions. It also will stretch out a hamstring. 1-1 leg out in front of you, the other bent with your foot against the side of your other leg. Reach for those toes or whatever and pull! You will feel a stretch in your straight leg and your bent thigh. 2-this is hard to explain but...1 leg out in front of you just like last time only the other leg has the toes pointing behind you and your knee facing forwards. Your not sitting on your leg, it is just bent and to the side of you. The reason? You won't have the stretch on your other legs hip preventing you from going further. Now just grab a hold of something and hold, like in all the other stretches. 3-Standing, legs straight, cross one leg over the other with your feet side by side. Then bend down, you could grab on to something to go down but I usually just flat palm the floor and try to go further. I think if you aren't flexible, grabbing on to something can help. This stretch is tough, but believe me it is good.
OK we've covered 2 great stretches for your hamstrings, now we need to target those quadriceps. I have 3 versions for this. 1- Standing with legs straight in front of you grab one and bring your foot to your butt. You should feel a stretch on the front of your thigh. Balance is tricky for beginners, you can hold on to something if you need to. 2- Kneeling on the floor with your back straight take one foot up and put it flat on the floor so you knee is bent at a 90* angle. Leave that leg there, now take your other leg by the foot and bring your foot to your butt. This should be a harder and more painful stretch, go slowly if need-be. You can try and increase the stretch by experimenting with leaning forward and increasing the angle your two legs make with each other. 3- This is the most advanced of the 3 stretches and it is tough when you first start doing this one. Save this for later when you are more flexible. OK, get as far as you can into a front split, with something soft in between your back leg and the floor, like a blanket. Make sure it is NOT large, you don't want anything more then an inch off of the floor unless you are doing a hyper split (beyond 180*) with your back leg. Now, try and keep your legs straight by straightening them, have one hand holding on to something or in some way balancing your body while the other hand grabs your foot and brings it to your butt. This stretch is killer, and if you are in a full 180* split, it is a way of increasing the split wihtout increasing the height of one of your legs.
Finally, My last stretch. This will just help stretch out your hamstring and your butt (more so your hamstring). Lie flat on your back with one leg either bent with its foot on the floor OR flat on the ground. The other leg is going to raise up, straight, and you are going to grab it somewhere and pull it as close as possible to your chest. Pulling by the ball of your foot will increase the stretch in your calf, which can be extremely uncomftorable but helpful, obviously. This is great for learning the splits because if the leg you not stretching is under a bed or a couch, which restricts its movement and keeps it flat on the ground, it is basically putting you in a deep front split and it can help your knee on your back leg remain straight.
OK, these are a lot of the stretches I do that have got me to the splits, there are a few more out there, obviously, but these are the main ones that specifically target your muscles that are used in the front splits. Obviously, you will want to get into the front splits after you've completed all the of the other stretches you do. A good way to help your front splits is to hold on to two chairs by your side, get down as far as you can go, and squeeze your legs together for about 12-15 seconds and then relax. You should drop down a bit further. Finally, try and repeat every stretch on both legs, so they both have the same flexibility, i am unfortunately at the point where my right leg is WAY more flexible, I can go beyond 180* well my left leg still has 2 or 3 inches to go. Good luck, and stretch often, try and listen to music as you do....it makes it funner!
hey you guys! i got a good tip on how to get more flexible! ok here's what you do,stretch really, take a HOT bath, and then stretch again. the hot bath will loosen your muscles so it will be easier to stretch.. im just now trying this out so i can't tell ya if it works or not. but i heard that if you do this everynight that you should get it at least in two weeks if not earlier. hope i've helped, ewelina
Actually, youll probably do it in longer then 2 weeks ewelina, but your right, it is VERY helpful and relaxing. Olympic gymnasts who arent that flexible have been known to stretch after being in therapeutic hot tubs...which is a lot like a bath, just more expensive and technical! If I remember correctly Nadia Commancei did this. Anybody who wants the splits should listen to Ewelina!
I have been working on my splits for a long time and then i finally got them but a little after dance tryouts i pulled something in my left leg and i can't do my left split or leg extension. I have been trying to work on them for a while but it still kind of hurts. Do you know any methods of stretching that i should do? How do I keep my right knee from going sidways.. when it needs to be right underneath me? I am very small and skinny.. is that a reason why its harder for my to get my splits? My right split doesn't fully touch the ground its like sooo close.. so what else can i do to improve that? It seems like no matter what i do i struggle with them and its hard for me to get them down.. please send me something to my e-mail about stretching or a way to do the splits!! thank you!
7 inches away, that guide is great!!! In 2 1/2 weeks I have already dropped another inch and 1/2 or 2!!! All those stretches are SO helpful to achieving a front split! Your 'last stretch' confused me a bit, but when i got its helpful, though most people probably have done it anyway. All it is, for anybody whos not sure, is lie on the ground and raise your foot up, try to touch it to your chest if you can!!! You can either lie down completely or bend your other leg (which makes the stretch easier). Thanks so much!!! Those stretches really help1!!!
Saysay, why dont you try to do a handtand first. Can you do one and hold it? That would help greatly!!! Plus it guarantees you WONT hurt yourself in the beginning, you can be sure your arms can hold you!! Now, the key to learning handsprings is to do them FAST. Your going to have to run into one if you want to make it. A little more running might be necessary for beginners but a BIG hop and a lungestep should be all the momentum you really need in the end. Now, your going to whip your hands and head down (keeping your arms at least kind of near your ears) while driving one leg AGGRESSIVELY up. at the last second or so, jump hard off your other leg and land on your hands, you should be aiming for a handstand, so you will be perfectly linear (technically) at the halfway point, exactly like a handstand. Now is the hard part, doing this correctly just takes time, you are going to have to REALLY push with your hands to spring from the ground, in the beginning everything may be going to fast but the more u get accostomed to these the easier youll be able to increase your push. The important thing to remember here is to NOT BRING YOUR HEAD UP. Have it stay in line with your arms and come up last, this will prevent you from landing in a stand. Your feet should now be together, you should have pushed off as hard as you can, so now you will be 100% airborne, and you may not even know where you are. Practice will help you know when you have done it perfectly, but if all goes perfect you should land standing up at least semi straight and hopefully having WAY too much momentum and continuing to fly forward. Of course, since your a beginner, you most likely will have made almost every mistake i mentioned and landed in a squat, thats ok, i have a great drill to help your techique so you CAN do everything I mentioned. Find SOMETHING cushy, anything at all, and try to find multiple ones, mattresses, sleeping bags, chair cushions, anything and pile them on the ground,at most a foot and a half high. Now, right now you should be able to do the handspring well enough to land in a crouch, make sure you can do that first. Then, do everything like you would normally do but instead put your hands on the cushion or whatever. The extra inches will work wonders, and within about 4 or 5 tries you should be landing standing up. The first time may be intimidating however cuz of the height. Now work on them like that, then try to lower the cushions, and maintain your perfect technique, always trying to improve your handspring technically. Just like with the cushions, a hill can give you some extran inches, though a steep hill would be a bit better (just do it near the base so if you over do it you wont hurt yourself). With practice and patience you will develop the awareness for where you are, the strength to absorb the landing and push off your hands (for a while a day of handsprings will take its toll on your legs from the landing, but as technique and strength improve, so will the shock of the landing). Have fun learning this trick, and do it in a safe manner and always try to improve your technique.
Can anybody please tell me how flexible you have to be to do a handstand split? How much of an oversplit? I HATE this and i am in gymnastics and i have to be able to execute this move (on beam mainly) and i can balance a handstand reasonably well (though tips couldnt hurt). Could someone help me out please?
maybe it is because you are not flexible enough to go down as far as you are going. Or maybe it is because this move is new and different and your body is haveing a tough time adjusting to it. My advice is to try stretching your hip flexors, which is what im betting is hurting. Try lying on your back and bending your leg by the knee and trying to bring your knee to your chest, that should help a bit. Also try standing and stretching your quads by bending your leg by the knee and bringing your foot to your butt (same type of bending as b4), that should stretch your quads. For me, I can do the splits and usually I feel some type of discomfort there for the first minute or so but it does go away, allowing me to stretch deeper into oversplits, I think with time that pain goes away, you just have to isolate it and stretch it, plus work on sitting in your splits more. Hope that helped!!
By the way, pain is NOT good. You shouldnt be stretching into pain. I meant more of a discomfort type thing. Usually I have a bit more discomfort (closer to pain, but not quite, I make sure to stop if Im in pain). So....work on stretching it but DONT go beyond pain. Youll know if you have for 2 reasons 1 being you ARE in pain and 2, the next day stretching that area should REALLY hurt. Sure, your muscles can be a little sore from a good stretch the day before, even sore enough you might rather let them heal a bit that day. But pain should NOT be occuring, and you will know your in trouble if that muscle is affecting your movement and use of it.
I just had to make sure, no one took my sentence the wrong way, cuz stretching into pain is NOT good. Also, stretching cold isn't that smart either, though usually its ok its always better to stretch warm, HOWEVER as long as your not doing dynamic stretches cold you should be fine. I used to do those cold until I strained a muscle one day doing high kicks (ow!!!), so there is another helpful tip. My main point though: PAIN IS NEVER GOOD!!!! (except when doing side splits, in my opinion it is inevetible and a must, but of course, only so much pain should be allowed!!!)
Okay, really thanx to both of you. Now, I'm just going to keep trying really hard (but not that hard, that I would pull a muscle)and hopefully I'll master the splits (in a few years time, hee hee). Oh and that keeping warm thing really helped. Thankyou, I mean it!
i need help learning to do front split and i was wondering if any of you know how to get started as i am a complete beginner and do not know any of the stretches to start of with. thank you.
Well, Charlotte, basically every good stretch has already been covered. Pikes, hamstrings, quads and the splits are all you really need. If your really good at everything but the splits, then just work on the splits because then your hip flexors are probably what are in your way, and all the hip flexor stretches have been mentioned too, the best being a front split, as deep as you can go. As for blah, splits dont just let you do back tucks and front tucks, in fact I dont think learning the splits will really make that much of a difference there. Basically, it *might* (dont quote me on this) make jumping easier because your muscle will be longer, but the effect wont be that great. HOWEVER, the splits will promote healthier muscle, help strength IMMENSELY (ONLY when both strength AND flexibility are both being applied, and being applied correctly and not dumbly). By stretching after strength training and NOT overdoing your strengthening or stretching it should definitely help. Plus it gives you more fluid motion, which if your a girl really helps grace, or if your a guy it can just smoothen things up and make certain things generally easier. Ive heard flexibility is helpful to sprinting and it also helps (but doesnt guarantee) preventing injuries. Not only that, it helps you recover faster from injuries and it relieves lactic acid and can even help relieve stress if done properly (ie: youve stretched for a while and are beginning to get some benefits, do it in enjoyable situations like listening to music and do it nice and slow). In other words, stretching is EXTREMELY helpful, but it can only do certain things. For an athlete, it is essential to move up to the next step and achieve a whole new level of play, because it will make your general motions easier and whatnot. Sport specific stretching is also very important because it those are the stretches that will help benifit you the most because they will target vital muscle areas and get them used to being used in ways meant for your sport. I know that may seem a lot, but you have to understand why you would want to stretch. IMO, stretching should be mandatory for any athlete who wishes to excel, and of course very important to certain sports that REQUIRE flexibility (ie: gymnastics, dance, martial arts, etc.). If you wish to stretch to improve your tricks all it will do is make some more flashy by adding more fluidity and style to them. It will not necessarily make you do them better. Cartwheels and round offs are moves that probably need flexibility the most to do better, but they are still doable anyway i guess. I hope this helps some people decide if stretching is really the way for them to go, because if you really want to attain flexibility it is going to have to take time. Sorry for the long explanation, but I really decided that you guys out there should get a FULL explanation about why to stretch instead of just a comment. Good luck, and happy stretching!!!!
first for the front splits u have to warm up for around ten minutes first do a high knee jog for 2minutes getting ur knees high as possible without it hurting.then lie on the floor with one leg to the side and lean on to that leg trying to reach ur toes but not to the point of pain that can be very dangerous do that stretch on both legs 20 seconds each leg do that twice then do some basic lunges for 3 minutes then stand up and try and reach ur toes NOT TO THE POINT OF PAIN!!!!!! jog for 4 minutes then try and get as far into the splits as u can without it being painfull do this twice a week for 1 or 2 weeks depending on ur flexibility and u should be a ble to do them excellently i am a captain cheerleader and all of my squad do this excersie and it really works BUT REMEBER IF U PUSH URSELFPAST THE POINT OF PAIN U COULD RIP MUSCLES OR STRAIN THEM AND THAT DECREASES UR CHANCES OF DOING THE SPLITS !!!!!!!!! THANKYOU KAT FROM CUMBRIA ENGLAND.
Kat, all id like to say is are u sure u meant once or twice a week? If you REALLY want to get the splits fast im going to say her method could work, there are LOTS out there, but she has a lot of the good stretches (though doing high kicks like a cheerleader helps when your warmed up at various points of the day). There are others still but i wont get into them. What i will get into is that frequency is key for flexibility, though if you want to do it everyday you might have to cutback on the intensity, i think Kat wants and intense workout if she truly wants it don 1 or 2 times a week, if u want i would do it once every 2 or 3 days, 2 being much more preferable. If you want, you could do it every 3 days, but the day before i would reccomend light stretching on some of the major stretches, like the butterfly, pike and single hamstring stretches.
Hi y'all, This message might not have anything to do with the splits 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?
hey everyone. I have my right split, and im working on my left. it took me just 2 weeks to learn my right one! i went down into a right split..and i held myself in that position for about 45 seconds. I just kept pushing and forcing myself harder and harder. You wanna do that EVERYDAY for 2 weeks straight, and im pretty darn sure that u are gonna have it!
hey, Im a cheerleader and everything i know how 2 do back flips and everything,BUT im trying to do splits...cuz wen i try i can make my self split,but i have my self 5 inches from the ground and it hurts if i go lower what sound i do?keep forcing or keep practiceing?
Ok about two months ago I did the front splits without warming up. I've never done them before and just slid forward into it. hey- I was drunk. I tore a hammy in the process. Any ideas for healing it up a lil faster?
i have been able to do the front splits before but forcing myself, the next week i could stretch at all on my left leg cause i pulled a muscle. when i tried again i still couldnt do it and i really need to know how. almost everyone in my dance call can well actually everyone but me and it seems so easy but when i try it never works. so if anyone has advice please helo me..!!!!
Hey I take Tae Kwon Do and I can almost do the spilts and I was wondering if there is a trick to doing the splits and how to strech and get flexable if so please e-mail me back. Thanks in advance.
i need help!!! ive been tryin 2 do da splits 4 ovr a yr and im still nowher near da floor!! i am totally inflexible and nufink i do can make me more flexible! i also av really short legs so its impossible 4 me 2 do nefink even close 2 da splits! HELP!!
The stairs work pretty well for me. You can stetch towards the step with your front leg on a step and your back leg on the ground. You can also stetch towards the ground with your front leg on the ground and your back leg on a step. If you don't really have any steps in your house, then try using a wall. You should achieve it in at least a month, if you stetch for like two hours every other day. Stretch in only one direction, until you achieve the splits in that direction, then try another direction. Try holding the stetch for like 40 seconds the first few times, then try to hold it for a few minutes or more. Chow, have a nice day!
I achived the splits when I was 13, in like two weeks. I guess I stretched a little too much, but it worked. Well, I was already kind of flexible to begin with. It's too bad that I wasn't thinking about doing the splits when I was younger. So are you motivated yet? Just remember to never over-stretch!
I can do my right splits already but when ever i do them lately i always end up pulling a muscel. Whould you beable to give me some exercises so that i wont keep pulling muscels?
HELP HELP HELP HELP HELP I WANT TO DO THE SPLITS IN ONE DAY. I STRETCH ALLLLLLLLLL THE TIME BUT IT ISNT WORKING PLEASE HELP ME IF I DONT DO THE SPLITS BY THIS FRIDAY I AM NOT GOING TO MAKE THE CHEERLEADING TEAM HELP HELP HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!
i wanna learn a side split i can do a front but when i try a side split my legs feel as if they are rubberbands and they are going to strecth to wide wut can i do
This is a move that a lot the kids that I train do. We call it the "Suicide Splits." It is where you swing your leg above your head and grab it with your hands. Keep it above your head for a couple of seconds and then fall into the splits while maintaining the splits formation. I know its not a new move but I had never known a name for it.
hi i have been wanting to do the splits for ages but can't seem to find the time i am not at all flexible so please if anyone could help me and send me some info i would really appreciate it thanxs (12 year old girl)
AAAAaaaaaaaaaagggggggggggggg!!!!!!!!!!!! !!!!! i CAN'T DO THE SPLITS. i WANT TO REALLY BAD ! i PRETTY CLOSE TO THE GROUND. bUT MY BACK LEG IS ST RAIGHT
Hey, I was wondering if somebody can give me some tips on doing a front split. I'm about six inches o ff the ground but my back knee is always bent. Plea se email me with your findings if possible.
GO INTO SPLITS EVERYDAY FOR ABOUT 5-10 MINS AND S TAY THERE AND MAYBE GET SOMEONE TO PUSH U A LITTLE A ND DO IT EVERYDAY AND ULL GET GET FLEXIBLE, I USED T O DO GYMNASTICS, THEY FORCED ME DOWN! BUT DONT DO I T COS U MITE RIP MUSCLE
hi!i czn do the side splits but i cant do front spl its!how can i learn to do the front splits and also to still b able to do the side splits.plz reply A SAP
Hi, Well I've been trying to do the splits for abo ut 6 months. I've slowly gotten further to the gro und but I can't fully do the splits yet. I've been d oing the front splits with good technique but onc e I get towards the ground my knee gets in the way pr eventing me from going any further. I would just l ike to know if there is any sort of stretching posi tion or anything that I can do to keep my knee from b ending?
i really need to be able too do the splits in the ne xt couple of months when i was in the cheerleading squad i could get very nearly into them,but im abo ut 10 inches off the floor and my back leg keeps on b ending,i have gymnastic tryouts in two months an d i really need help asap im quite patient so any me thod of doing them wud do me fine please please ple ase help me im desperate!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
hia y'all i posted a note on here a bit ago tellin u how to do the splits in 2003 im from england if u tri ed this method out plz can u send me a message back s ayin how it went it wud be much appreciated thanks babez
We need to learn how to do the splits, we want to be on the cheer team but we don't know how to do the spl its so can u please tell us what we need to do to lear n how to do the splits in a semi-short time? Thank u !
hello everyone, i was wondering whether anyone would consider sending me some info on stretches that help the flexibility to doing splits! altho ugh the info above is helpful, i would like some in fo to refer to easily. Is there any sites or ANYTHI NG anyone things could be useful, Thanks!! email me if so!
i can do the front splits and the side splits. it t ook me about 8 months to do them. i stretch everyda y. when a person sees a guy doing a splits. it makes that person cry.
All you have to do is stretch every day. Stretchi ng your hamstrings and groins for at least more th an 30 sec. i could do the splits in less than 2 month s by stretching for like..2 minutes each leg and m uscle.
Hey all, Figured I's share something with you . A way to warm up your muscles really fast so that y ou can stretch out more is to use Tiger Balm on your Hams and quads. I've been doing this, and found th at I can go further down into the splits. DON'T DO T HIS EVERY DAY, BECAUSE YOU MAY NOT FEEL IT IF YOU RI P SOMETHING! Every two days using the tiger balm w orks.
Hey, I am having trouble trying to do the front sp lits and I was wondering which is easier, front sp lits or side splits. I was able to do both kinds whe n I was younger but now I can't and I don't know whic h is easier. Someone Please Help!
I am practicing splits for almost two months, th en i stopped and now i am starting it again, everyt ime i finished stretching splits my hip joints hu rt really bad, is there something wrong?
hello. too often have I heard that you can only ge t your splits by working gradually and it will tak e a while. Well i have been working on my splits for TWO YEARS! I still don't have it down and I am stret ching everyday doing split holds and other stret ches. Can someone please e-mail me @ sarri128@ya hoo.com. I am very impatient but I think after two years I have a right to be!
Hey!!!! I am totally not flexible right now and I am trying everything to get them back, because I u sed to have them but I pulled my muscel about a year and half ago and I can still feel it. I always say th at I am going to stretch everyday but I never do so s tarting yesterday, I am going to strech 2 times a d ay and I just read this whole webpage and I am going to try everything that everyone has said!
I just went to a national dance competition and m y dances did REALLY good but I felt like a fake and I didnt want to call my self a dancer because everyo ne was so good and so flexible!!
OK, I know I'm cuttin gt fine, but on sunday I have an audition for a dance comp, and need to be able to do the American splits. Any tips or diagrams on st retches and positioning would be much appreciat ed, I'm nearly there, I just need that extra push a nd help on how to place my legs in order to give a smo oth action. HELPMEHELPMEHELPMEPLZPLZPLZ I'll love you forever!!!! Email me! Amy x :)
I reccomend stretching your back first, a LOT, t hen doing a few other splits, then stretching you r legs out while you do the American Split. Hey, I' m not a genius, but whatever :p
I don't have my splits FLAT yet, but I am stretchi ng everyday and seeing progress because I follow ed a lot of tips on this webpage. I also learned som e tips - stretch on hot humid days in the summer and when you watch tv or read, sit in a straddle and you get more flexible and I know a lot more stuff but I g otta go!!!! BYE!
I know you need to be aable to be flexible to do mos t of capoeira moves but are their any moves that wi ll give youalot of momentum quickly besides a car twheel
I uste to be a cheerleader but even then i couldnt do the splits.I strech every single day.Will som eone please help me do the splits and side split in 8 months but perfectly.I really want to make the d ance team next year.Thank U.oh yeah e-mail me som ething please
In december I'm in the talent show with my friend and if I don't learn soon I won't be able to practic e the right moves!! please help!! I'm a foot off th e ground on the front splits...help!!
i have always wanted 2 be able 2 do gymnastics, bu t i can't because my legs r damage, i was wonderin h ow 2 do the splits, so if u no how i would like u 2 tell me thanx
Hi my name is Ashley! And I would like to tell you how i got my splits perfect! 3-4 times a day do regular streches to start. Like sitting on ur bum on the floor try to touch ur toes with you legs stright. And then try to put ur head on ur legs do every stretch for 7-11 seconds. Also another great stretch is slide down into the splits and hold it for 30 seconds then rotate each with each leg. Another great stretch is to go on floor lie on your back with both legs on the floor and the take one leg and pull it back as for the other leg. For each stretch repeat it about 2 time per leg 3-4 days a week for 7-11 seconds. AND MAKE SURE WHEN YOU SLIDE INTO YOUR SPLITS DO NOT BOUNCE THE NEXT DAY IT WILL HURT YOUR MUSELS!! If you have any questions or concerns emali me at regge_girl26@hotmail.com!!
