How can I perfect my splits so that I can go all the way to the floor?

Question

I am a dancer and we have to do splits all of the time but I can't go all of the way down what do I do?!

Answer 1

You have to practise it alot thru the day. Be sure you stretch first so you don't use cold muscles. make sure you have warmed up enough and use a wall for one foot to brace against and just keep practising but don't try to do it all at one time.
It takes a while and you don't want to cause an injury.

Answer 2

like me ive always had problems stretching and my legs wud seize up. make sure u warm up loadzz or else u will just hurt urself. the only way 2 get better is 2 just do them. go as far down as you can go without it being very painful and hold for 30 sec. do this 2 times a day and ull get btr. if ur legs ache lots wen u cu m out of the splits then u havent warmed up enuff. gdluck

Answer 3

u have to practice ALOT. i've been dancing for thirteen years and it seriously took me seven of those years to finally have the ability to do splits. i did find tho, that one of ur stretches before doing ur splits should include standing straight against a wall and having someone hold ur leg and push it up until ur foot touches the wall (or until it can't go any further). this really stretches ur hamstrings. and that's what's probably holding u back. just keep practicing. that's all i have to say. good luck! :)

Answer 4

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.
5th stretch:do lunges

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.

and also yoga would help

Answer 5

This really works: Get in your split position and just continue to push yourself down. Do this 4 both splits. Anoter thing I know helps...Get in a straddle or something close to that and push yourself against a wall.
Good luck!

Answer 6

In order to stretch your muscles, you must hold a position for more than 30 seconds, so count off as you stretch, and after 30 seconds you will feel them relax and give a little. Don't force it! It will take time. It is more important to be limber, and improve your range of motion, which comes from strength and minimizing tension. Do lots of grands battements and balancoir.

Answer 7

Stretch your legs using the wall as counter-force. I can do the splits after doing the above.

Answer 8

i have the same problem. every day, i do stretches such as pikes, lunges and other stuff to get my body warmed up. then i just hold my right, left, and middle split each for one minute. your splits should get down within like, a month. depending on how low your split already is.

Answer 9

stretch everyday. 2 to 3 times a day. im not a physical trainer but i believe the more stretching you do, the better. you can start by forcing your muscles to stretch down further through the wall. also you will need a partner to help you out to stretch further. this always works.

Answer 10

lots of streching
do your splits and have someone push u down into a full
put your foot on the bar and slide down and dont bend your legs