How can i improve my splits and heel stretch?

Question

i have been practicing them but i was just wondering if there are other exercises i can do to improve them.

Answer 1

side split stretches:
1st stretch:take a thick book and put it down on the ground then put one of your feet on it and go down into the splits position as far as u can and hold it there for like 2 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 30sec-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 or 2min and rest for a few minutes and do it again.


hope this helps

Answer 2

Warm up a lot before you do you splits. Make sure that you back leg is always straight. Hold for 30-45 seconds and then repeat. For the heel stretch, are you grabbing you foot by the arch? If so, wrap you arm around you leg and wrap you hand around you foot so you are holding on to the top of you foot. When you do the heel stretch to the side in that position, try to pull your knee up as high as you can. You may not be able to get you leg straight, but if you keep working on it, you will get better. I am a dancer and not a gymnast, so I have no idea about cartwheels or anything else related to gymnastics. Sorry! Hope this helps you and that you will be able to get your splits!

Answer 3

someone already mentioned this, but do an oversplit. Put a phonebook on the ground, put your back heel on it and go down as you would for a normal split. You will be a couple inches off the floor. Stay down for a few minutes, then do it left. What this does is actually stretches your legs over 180 degrees so you are actually splitting more than a normal split. After you do it you should be able to go down into a normal split much better. Do this everyday for an over all increase in leg flexibility. A good heel stretch I do is after I do releves, I stand at the barre put one foot behind in coupe or in passe (whatever you prefer) and slide sideways as much as possible. Then do it left. this not only stretches your heel but your whole back calf muscle. Do it daily too. Hope this helps.

Answer 4

practice more, it's the only way