To ALL OF YOU DANCERS OUT THERE!!!!?

Question

i need help, im a point dancer, and im not all that flexible. ive been trying to improve my splits but i havent really gotten anywhere. what are the best stretches to do, and whats the fastest way to improve them?

Answer 1

The answers that you have gotten so far are ABSOLUTELY correct. One of the specific yoga stretches that lengthens your hamstrings and calves is called the "downward dog". Start by standing feet shoulder width apart, roll down and put your hands on the floor. Walk your hands away from your feet until your heels are barely off of the floor. Start pedaling through each foot slowly shifting your weight from foot to foot. The goal is to get your heels onto the floor at the same time. Once you have accomplished that, then walk your hands out a little further. Also, try to keep your back straight and your shoulders away from your ears.
Don't forget to counter this stretch by also stretching your quads. And always stretch after you have warmed your muscles at least a little. Take a brisk walk around the block first, or after you have gotten out of a hot shower.
Good luck!!!!!

Answer 2

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.Pike stretch.

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

Good Luck!

Answer 3

I think the best way to do it is to warm up yourself a little bit more every day, but be careful don't force it too much because it can hurt you.(this works 4 me: ask someone to hold your hands while you are in the split position in this way all you weight is forcing your legs to open a lot more, stay in this position 4 2 minutes and try It again for 5 times , if you do this every day you will get a perfect split soon)

Answer 4

Barre stretches are the most effective for me-putting your leg to the side and stretching as if at the barre helps some. Do several splits and strattles every day, but you can also get a partner and do the following:

1-sit on the floor with the bottoms of your feet together and your knees as far down towards the floor as they will go.

2-lean forward and try to push your knees down farther and try to touch your nose to your toes.

3-as your leaning over, have your partner rub your back with their hands, going up and down your spine.

4-after they massage you for a while, keep stretching and have them place their hands on your thighs and press down. MAKE SURE TO COMMUNICATE!! Be sure to tell them how hard to press-not too hard, not too light.

Answer 5

well being on pointe means u must be a good dancer. they should not let u past level three, or even two without being able to do the splits. well i suggest butterfly, frog, side streches, saddle, just go in ur splits, and sit indian style! good luck!

Answer 6

Pilates and yoga will help you become much more flexible. They will also be a great stress decreaser and make you stronger from your core which is so important as a dancer.

Answer 7

I like to do splits and I usually like to have a lot of energy before I start and I suggest that you also try to bend a little bit further every time.Be careful not to overstretch though.

Answer 8

Well you could try opening your legs as far as possible and hold on to the bottom of your couch to try and stretch further.

Answer 9

Well my dance instructor says working on Pilates helps you become flexible .

Answer 10

Splits Training

In General

· Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds
· Do not 'bounce' when stretching
· Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around
· The best way to Increase flexibility is through:
.... Static stretching - where a stretch is held at it's maximum for a length of time
.... PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it's maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance
.... Always undertake these stretches under supervision
· All exercises should be performed correctly, i.e.: in splits the hips should not twist

Exercises to Develop Flexibility

The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.

Forward Splits - Preparation Exercises

Kneeling Lunge
· Hips square
· Body Upright
· Hands on floor either side of front leg
· Back knee forced squarely on the floor

Lunge with back leg against a wall/box
· Keep hips square
· Push hips to ground
· Keep shoulders square and tall
· Keep body upright

Pike sit reaching forward
· Keep legs straight
· Keep hips on Floor
· Lean forward with a flat back
· Try to reach over toes

Single leg stretch on back
· Keep hips square
· Keep hips on floor
· Gymnast uses own force to stretch
· Leg not being stretched should be bent

Hip Stretch on a box
· Keep hips square
· Pull bent leg to chest whist maintaining
. force on the straight leg

Splits
· Shoulders square
· Keep hips Square
· Front leg facing the ceiling, back leg facing the floor
· Support hands to be even and behind hips

Forward Splits - Hints and Tips
· If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further
· In order to increase flexibility, over splits should be performed with one leg on a height. This height should increase gradually as flexibility improves. Ideas for a height include: a stack of books, a chair, a stack of pillows, a box, a beam/wedge/shape or anything lying around the gym
· In order to increase flexibility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day.
· Remember that quality is important. A good technique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances.
· I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if you are almost down in splits but not quite. It is also very good to use on your 'bad' leg.


Side Splits - Preparation Exercises
Frog position on stomach (baby splits)
· Keep hips square
· Keep knees in line with hips
· Keep body flat on floor

Straddles sit
· Knees facing ceiling
· Lean body forward with a straight back
· Knees and feet should be fully extended

Side Splits - Hints and Tips
· The ideal position for side splits (in my own opinion) is with knees facing the ceiling and legs hyperextend (so that the knee pushes into the ground and the heal of the foot is slightly off the ground). These splits can only be achieved if you are past splits with your knees facing forwards.
· The first step for side splits is with knees facing forwards and elbows on the ground, rather than straight arms. It is harder to 'cheat' this way and is safer for your back.
· The second step is over splits (i.e. with one leg raised)
· The third step is splits with knees facing the ceiling, and body upright