streches for doing the splits?

Question

ok soon we'll be starting practise for the summer dance show and i wanna impress every1 by being able to do the splits buuuuuuut I DONT KNOW HOW i need to know the right streches i been reading other peoples questions just the only 1's that hav been sorta helpful is bugy's just when she sez bend the leg infront of u does it like go underneath u or like how u would huge yor nees but with 1 leg behind u is there any1 else with any streches? please help

Answer 1

she probably means, to practice doing the left or right splits, make your legs into the shape of an "L" one leg is in back as low and flat as possible, the leg in front should be bend as close to a 90 degree angle as you can make it. Then lean over your bent leg for a few seconds. I hope that clears it up for you. Here are some other stretches for learning the splits,

~1. Sit down on the floor and open your legs into your best straddle. Lean onto one legs for a few seconds and come up, then lean into the other leg for a few seconds and come up. Lean into the center with arms out straight in front of you and then come up. After that, lean on one leg for a second then stretch to the center with out sitting up, then lean into the other leg without sitting up. Then reverse starting with the other leg.
~2. Lie down on your back and bring one leg towards your head, KEEP IT STRAIGHT! Hold onto it by the ankle or below your knee. Point your toe and hold it for a few seconds, then flex it and hold it for a few seconds. The leg on the floor should also be kept straight unless you keep rolling over, then it can be bent for support. Let down your leg and repeat with the other. After that go back to the leg you began with and bring it to your head again, cross it over your body as best you can, then uncross it and bring it out the other way. Always hold your leg/foot from the inside for support. Then repeat with the other leg.
~3. Lay down on your side so your body is in a straight line. Kick one leg into the air and down a few times, then hold it (straight!) for a few seconds and try to get it to go behind your head. It will take some time but you'll get there. Then turn on your other side and repeat with the other leg.
~4. Pretend your doing a push-up. Hold yourself up by your arms and keep your body in a straight line. Hold this position for a few seconds and then bring one leg (bent of course) up to your hands. ((It will look a little like your about to run a race)) Your back leg should still be supported up by your toes. Push down as far as you can. Then repeat with the other leg.
~5. Do some pike stretches (reach for your toes or the floor with straight legs and hold) and do the butterfly stretch (Sit and bring your feet to your crotch then try to get your legs flat on the floor.)
~6. Find a big empty wall. Lie down on the floor and bring your butt to the wall with your legs straight up in the air. Then open them and stay like that for a while. Watch TV or something. It hurts. But it’s worth it. Don't stay in this position for more than about 5 minutes. Then CAREFULY bring your legs back together and stand up. Walk around the room a little before doing it again. After doing it about 3 times, sit down and go into a straddle. Bring yourself as close as you can to the wall. This is how I measure how far away I am. Using a ruler I measure between me and the wall. Stay in that position for a minute or two.
~7. Try the splits. Go down as far as you can on each side (don't bounce!) And then go as far as you can in the center.
~8. Take a bath! It'll help so you don't have sore muscles the next day.

I hope these stretches weren't too confusing. I'm trying to get my splits by this summer too! Go here for pics for inspiration. They really help motivate me!http://www.dance.net/stretchingphotosmisc.html?page=1

Answer 2

in case you want to get your splits, do no longer push your self all the way down to the floor extremely stressful. in case you do, you're able to pull a muscle, and then, you wont have the skill to do them for even longer. First, get right into a lunge then straiten your leg and positioned your nostril on your knee. carry each and every stretch for 30 seconds. bypass down into you splints. try this interior the morning and interior the night. Hopes this helps

Answer 3

Ok, I am in cheer and I just got my splits! so what i did was do a Herkie stretch on the floor...heres a picture( click on it ):

http://cheerleading.about.com/library/graphics/jumps/brittany_herkie_sm.jpg


just do this position on the floor and try to lay your head on your knee gently....make sure you stretch the other leg too to have balance. Hope this helped and be careful.

Answer 4

yes, and i can show you how..