I'm 15 and not really that flexible but would love to be able to do the splits?

Question

how can i be able to do them without straining my muscles and without proffessional training??

Answer 1

just practice streaching every day. then soon you'll be able to do it!

Answer 2

The way you can do this is by doing the splits everyday. At the start naturally you won't be able to go down very low, but go as low as you can without hurting yourself and hold the position for as long as you can. Start with 30 seconds and then go holding the position for longer. Because you're quite young you will adapt quite quickly; you'll notice that with time you'll need to go lower to feel that stretch in your legs and before you know it you'll be doing the full splits. REMEMBER: While stretching if you're in too much pain or if you feel a stretch in your knees then stop or close your legs a bit to reduce the stretch to a more acceptable level.

Once you're able to perform the splits, make sure you keep at it regularly, as you'll be surprised how fast you can lose your flexibility as you get older.

Good luck and be careful!

Answer 3

No, you should not do this unsupervised or without guidance. Attempting to achieve such a goal, particularly for someone who is not naturally limber, can be very dangerous and may lead to many injuries involving the hip flexors, groin, and hamstrings.

I would recommend that you ask yourself why you want to accomplish this (i.e. for dance, a sport, martial arts, gymnastics, etc.), and then seek out instruction from somone in that discipline.

Additionally, you must be educated about physiology, or at least be taking advice from someone with such knowledge. There are many methods for increasing flexibility, as well as many kinds of flexibility. The most basic kinds are dynamic (kicking and such active movements) and static (ability to do splits, etc). In addition, I would stress this one point: any increase in flexibility should be accompanied with a strength training regimine! If you stretch weak, tight muscles a very lot you are headed straight for injury. Strength training can include weights, but it doesn't necessarily have to. Martial arts training for instance, traditionally does not; instead there are many body-weight only exercises for your legs, such as squats, stance holding, lunges, and other excercises. Dance and other sports have similar strength building techniques to accompany flexibility gains.

I hope this has been helpful. You should definitely start as soon as possible, since you are relatively young. But my overall advice is this: don't go it alone. Good luck!

Answer 4

you can join gymnastics... no it doesnt make you look like a man cause im not flat chested with bulging muscles! i've been in gymnastics for 4 years in like a month or two i could do them but i can do all three. just forget it you cant just make yourself do the splits it takes stretching and training!

Answer 5

Keep trying. It is all based on becoming more limber. Both my daughters were able to achieve the splits: one was drill team captain, the other a cheerleader.

Answer 6

Yes, just keep practicing and keep on stretching. I love dancing too! I'm glad there aren't any pictures because they would drive me mad. Ballet is so majestic and sexy

Answer 7

Stretch Yourself

Misconceptions on Stretching and Flexibility and the Method of Testing Your Potential to Do a Side Split

by Thomas Kurz, author of Stretching Scientifically, Secrets of Stretching, Science of Sports Training, and co-author of Basic Instincts of Self-Defense.

This is the first installment of my column on training that appeared in March 1999 issue of TaeKwonDo Times.

My area of expertise is conditioning for sports and martial arts, but I am most known by martial artists as the author of the book Stretching Scientifically: A Guide to Flexibility Training and of video Secrets of Stretching.

Even though this column is titled “Stretch Yourself” it will deal with nearly all aspects of physical training as all of them are interrelated and should not be considered separately.

I will provide readers with information they can put immediately to use and experience its benefits, often right away too. In the course of providing this information I will dispel some harmful yet persistent misconceptions on exercise and training methods. Here are some of these misconceptions.

* That most people can't do splits because of structure of their joints and length of their ligaments
* That it takes long time to achieve great flexibility
* That strength training limits flexibility and speed
* That static stretches, such as attempts at doing splits, are to be done during a warm-up to improve range of motion and prevent injuries
* That stretching prevents injuries
* There are other misconceptions and I will address them as they come up in discussing specific issues and answering readers questions.

In this issue I will address the first misconception: That most people are kept from doing splits by structure of their hip joints and length of the hip joint ligaments.

There are simple tests that show you that for the great majority of people the structure of joints and the length of ligaments are not the obstacle for doing splits. You can use these test to determine if you have the potential to do front and side splits before you start your stretching program. (Yes, there are people who cannot do side splits because of hip joint deformity called coxa vara.)

Here is the side split test: Stand beside a chair or table and put your leg on it as shown below. Make sure that both your hips and your raised leg are all in one line. Repeat this test with your other leg.

If you think that the length of your muscles and structure of your hips will not let you do side splits, try this test... The leg resting on the chair is in the position it would have in a split

Now, what have you done? You have done “half side splits” with both your legs!

You have proved to yourself that both your hip joints have all the mobility (range of motion) needed for a full side split!
You have also proved that the muscles of each of your legs are already long enough for a side split. You know that no muscle or ligament runs from one inner thigh to the other (or, if you don't know it, you can ask your doctor). So, what keeps you from doing the whole side split with both legs spread sideways at the same time? Your nervous system, that's what!

I will not bore you here with explaining how that happens. The important thing is that with the right stretching method you will teach your nervous system to let you do side splits any time, without any warm-up.

The right method works with your nervous system and lets you do splits within months, sometimes even weeks. Other ways of stretching take more time and bring worse results because they work against your nervous system.

I stress a method as opposed to mere stretches. You may know many stretches but it is not stretches alone that make the difference in flexibility. What does make a difference is when and which stretch or exercise you do during your workout.

Many adults, who can perform the side split test with ease, have a great deal of difficulty with side or straddle splits (but not necessarily with front splits) due to a problem in the outer part of their hips. They feel that there is a “stop,” accompanied by pain in the outside hip or upper thigh region that prevents them from opening their legs wide enough to do a full side split. In the next issue I will tell you what to do about it.

HOPE THIS HELPS!

Answer 8

1

Answer 9

its all about getting your muscles used to the extra muscle stretch.. do it little by little every day ... in a few months you'll be able to do it no problem !

I can put the heels of my feet on the back of my head !! so has nothing to do with age !

Answer 10

you have to train your musles to stretch that way. Practice stretching and get some advice from friends. If you want to learn all of that stuff though, I'd recommend cheerleading and/or gymnastics.

Answer 11

well you will need to stretch bit by bit every day and eventually you'll start to see results and Oliver oil is and very effective to rub over ur body as lotion before doing so as it helps to loosen the joints. you could also take codliver oil every day as well if you really want to see results. good luck