dancers..?

Question

i need help. i have tryouts for a compition dance team begining of September and i need to have my splitz flat on the ground by then. does anyone have any advice on how to increase my flexibility?

dont want anything dangerous. just like different streches and stuff..

Answer 1

I was very unflexible at firsy, but what i would do was....

3 toe touches, alternating foot, hold for 10 seconds.
10 high kicks with each leg
then I woul go into a split and watch tv, and i would told each position for one episode of FRIENDS. (30 minutes, it helped the time pass)
-The positions are legs side, left leg front, right leg front.

This took a long time but I REALLY saw results FAST!

**hope I helped**

Answer 2

To prevent injury, make sure you warm up your muscles first. You can stretch even twice or three times a day but don't hold each stretch for more than 5 minutes if it is forced because your muscles will tear and you will pull a groin muscle. It takes months to heal a pulled groin and it never gets as flexible as it was before.

For front splits: If you can't make it all the way down yet, stretch your front hamstring for 5 minutes, then your hip (half-split, front knee bent) for 5 minutes, then do the other side. Then try to do the full splits on the first side. If you don't have the strength to hold yourself up with your arms, put a pillow underneath. Do that on both sides. Start with a couple pillows, then go down until you can go to the floor.

For side splits you can sit on the floor with your butt against the wall and do the splits, letting gravity pull down on your legs. If you do this every day, you will eventually be able to lay on your stomach on the floor doing side splits even if your feet never touch the ground when you are on your back. You can hold this one for about 10 minutes if you are not forcing it. Be careful when you are getting out of it. You can also bring your legs together every 2 minutes to prevent the muscles from getting cold and tight.

Answer 3

The key is to stretch every day and hold each one for at LEAST 30 seconds. What you want to do is use resistence and gravity. Lay on your back and pull your leg up and just hold it. Use a towel or something to pull your leg towards you. Make sure you keep your other leg on the ground and your back flat.

Take pilates if you can. For splits, you need to actually do them. Do lunges.

For a middle split, do them against a wall. Just sit there while you're watching tv or something.

Good Luck!

Answer 4

I am a dance teacher, to stretch out, you should always do at lest a 15min worm up! Then when you are watching TV you can do a split and holdit for at leas 30 sec when your muscles are warm the stretch better but you have to hold everything for atleast 3osec or that stretch is not going to stay. one of my personal fav. is to find a wall with nothing on it then lay down on my back les up in the air put your butt up agenst the wall and then open your legs and hold the stretch! Good luck

Answer 5

strattles:reach for something ahead of u, 2 the right and 2 the left

lunges

pikes

buttrly

lay on ur bak an bring 1 leg up 2 ur chest(bent)an the other 1 flat on the floor extend the bent leg(startin it)and bring it as close 2 ur head as it goes *keep both legs straight an the on thats spossed 2 b on the ground ON THE GROUND*

good luck

do these evry day

Answer 6

in my opinion....i be conscious of this replaced into asked 6 years in the past, and cases have replaced as a results of fact that then. plenty. advertisement dancers in recent times are all short to familiar top, till the artist in specific needs taller dancers and ladies human beings, greater in specific conversing. as a methods as a results of fact the athletic ingredient to this verbal substitute, I say shorter dancers have it less difficult whilst it includes gaining capability and ability. only as a results of fact they don't have as plenty limb to hold around. And that is less difficult to p.c.. up their gentle-weight physique and bypass. you be conscious of all of those 10 three hundred and sixty 5 days previous wonderful dancers like Sophia Lucia? How do you think of she's so great? of direction, expertise. yet she's additionally in basic terms like what, 60 kilos! look at how basic it somewhat is to regulate a 60 pound physique as against as one hundred forty pound physique. It only demands much less education of muscle once you have much less muscle. it somewhat is a fact. i'm a tall dancer. 18 years previous. I nonetheless have hassle with my physique. and that i've got been dancing as a results of fact that i replaced into 4. i'm 5'9 a million/2", so...... that is plenty harder for me.

Answer 7

well i dnt no if i can realli help you alot...im naturalli fexible so i have all mi splits with out to much work...but my friendz arent so lucky so they stretch everyday for about a half hour...make sure itz not cold where u are stretchin cuz itz makez ur muscles very tense and they wnt stretch as well n u mght get hurt...also stretch at night b4 u go 2 bed cuz thea is nuttin 2 distract u n u will do it ryte

Answer 8

try to make a great steatch each day. You'll get better. Think that the strches are like a gym class. That is how I get to put both of my legs over my head. Seems tough is easy!

Answer 9

once you've warmed up your leg and groin muscles, lower yourself as far as you can in a split and GENTLY bounce a little bit, get back up, palms and feet flat on the ground legs straight bent over, then do leg mounts (stand up straight, grip the middle of your foot on the inside and pull your leg up as close as your head as you can [without falling over])

Answer 10

Try working on your leg stretch, doing push up, moving leg side to side.