how can i be more flexible?

Question

i used to be a cheerleader like 4 or3 years ago and im 14 i totally lost my split and i want to get it back what can i do?
also why is it that my friend that has no background on dance already has her split after only a month of practice? it took me 2 years to get my split and now i lost it!

Answer 1

Warm-up before you stretch. Jog, do jumping jacks, ride your bike, or skip rope for 5 minutes. All of these exercises should get your heart pumping.

This gets your muscles warm.

Once they're warm, hold each stretch for 45 seconds to 1:15 minutes. DO NOT OVERSTRETCH. Don't hold a stretch for more that 1 minute and 30 seconds (1:30).

It's ok to feel some discomfort, pull back if you feel pain.

Do this daily.

Answer 2

First off, don't be jealous of your friend. My mother (shhh... she's over forty!) can easily slide into a near perfect split with absolutely NO background in gymnastics, but I, who has been doing gymnastics since I was three years old, still have to work on my splits at the beginning of the season. It's all because some people have looser hip joints and muscles than others.

However, that still doesn't mean you'll never be able to do a split! Practice every day, if you can. Go into your best split. Inhale deeply, and as you exhale, press down further. It will truly help - breathing this way will help with all stretches. Every time you do a split, push a little farther. Soon you'll be the star of your squad!

Answer 3

Stretch, squat, reach whenever you can. You need to limber up. Just make a habit of stretching. Some people are more agile and have stretchier ligaments than others. Don't worry about the other person. Put more time into your practice.

Answer 4

hmm well i twirl baton and at every practice..which is 6 days a week, when we are streching we hold our left, right, and middle splits each for 5 minutes. try that, even if ur not all the way down, do it as far as u can. everyone on our team has all 3 splits.

Answer 5

Some people are naturally more flexible than others, so you're probably not doing anything wrong. Just keep working on your stretching and you'll get there. Also, because you've been able to do it before, it probably won't take you as long as two years.

Answer 6

Some people are naturally more flexible than others. Practice with stretching your large muscle groups after warming up first. With time, you can still get it back.

Answer 7

every night before you go to bed and every morning when you wake up and every once and a while when you're bored and have nothing better to do stretch. If you want to get your splits back, start going like you're going to do your splits then stop when it starts to stretch and get slightly painful and hold it for 30 seconds. Switch legs (if you have left in front switch to right in front) for balance flexability.

Answer 8

Try dance classes, like jazz
strech standing than move to floor exercizes every night
if you dont know any combonations ask a teacher or someone u knoe that professionally dances.
some people are just like rubber, others and a bit solid and need to work harder

Answer 9

warm up. Make sure your core muscle groups are very warm. -this is so you dont do any damage

stretch and hold for 10-15seconds each stretch
keep breathing!!!!
dont think about the pain - as long as its not damaging pain!!!
dont pulse in stretches as this causes you to overstretch and do damage.

Answer 10

Yoga. I am not naturally limber either, but when regularly following a yoga routine, I'm significantly more flexible.