What Leg streches do I need to do to be able to do a full and half split.?

Question

I am trying out for my high school dance team and I have to be able to do a split but I can't go all the way down.

Answer 1

I used to be able to do all three splits but it takes a lot of work...
what worked for me was just bending/laying over onto one leg at a time in a lot of different positions. Sit on ground straddle, bending to side, and also w/leg in front of you and bending forward, stand and prop your leg on something. Sit and pull your straightened leg up toward your head, side and frontways. Find everywhich way to bend so that your entire leg feels the pull. THEN, most importantly, try the splits. HOLD IT for at least 30 secs as far as you can go. Do it again and go farther. Be careful not to tear muscle but it should be uncomfortable. Eventually it gets painless to do the splits, just like sitting down. Do this every single day, pushing yourself. If you only need to do them one way, then focus on the easier way for you first.

Answer 2

Practice every day! I suggest doing a split and putting money or someting you like in front of you. Now try to grab it. Doing splits and leaning forward is a good stretch. Hope I've helped!

Answer 3

side split stretches:
1st stretch:take a think book and put it down on the gourn then put one of you feet on it and go down into the splits position as far as u can and hold it there for like 2 or 3 minutes and switch legs.then do it without the book.
2nd stretch:put one leg straight in front and the other leg fully bended and try to touch your foot that is straight and hold it for like 1 min then switch legs.
3rd stretch do the splits as far as u can down and hold it for 1 or 2 mins and switch legs.
4th stretch:if u can do the splits then hold your front foot for 30min-1min then sit straight and bend your back and extend your arms backwards and do it with the other leg.

middle splits:
stretch:do it as far down as u can and hold it there for 1-3min and rest for a few minutes and do it again.


hope this helps

Answer 4

For full splits lay on the floor with your legs up against the wall and let them fall open and pull down with you hands, gently and relax. gravity will do the rest. but you have to work on it for awhile. for 1/2 splits it's easier to roll into them than slide. a friend can help you stretch further than you can by yourself. stretch daily. talk to anybody you know who's a dancer.

Answer 5

I sugest a cheerleading streach we do for jumps. Its just where we sit facing a wall streaching our legs on each side and you move closer and closer to the wall untill u can eventually touch the wall.

Answer 6

attempt a runners stretch wen u are stretching your legs do no longer bounce! that shortens and tightens your muscular tissues. do only your hassle-free leg stretches interior of time you will possibly desire to strengthen

Answer 7

strech ur leg up 2 ur head & then do that with the other one. thats wat i do & now i no how 2 do the splits