how to do the spilts?

Question

i am 28 cm away from doing the spilts.i am 5"3. i reallie need to do the spilts for my school production so any advice/stretches for the spilts?? and btw any gud links on ballet stretches too?? thxx! <3<3

Answer 1

Some people are just more naturally flexible than others. I believe that ANYONE who really works at it can learn to do the splits. However, before you try to get into a split, be sure you have stretched your legs.

Try a pike stretch 1st; sit on the floor on a pike, legs straight, toes pointed, and try and get your nose as close to your knees as you can. Hold for 30 seconds. Next, flex your feet, keeping the nose as far down as possible. After you have done this, sit in a wide straddle, and attempt to get your elbows on the floor. Hold 30 seconds, then reach your hands as far out as possible, attempting to put your nose on the floor. Again, hold 30 seconds.

Next, place either leg in front, and lunge from your knee; your rear knee is on the floor, your front foot is far in front. Hold 30 seconds, then sit back, straighten the front leg, and try to place your nose on your knees. Then slide as far into the split as you are able. Repeat on the other side. Hold each position 30 seconds.

NEVER bounce while stretching or push yourself past the point of pain. Slow and steady does it.

Many people feel that the body is more flexible after a warm bath, so you may want to try these drills after a warm bath. I advise doing this 2 times daily, morning and evening. If you keep at it, you should see a lot of improvement in your flexibility.

Answer 2

alex77055 has some great stretches listed. I had about a month to be able to do the splits for a performance and I have never been a very flexible person. Do those stretches every day. I would add that in each stretch, you need to hold it until you can relax into it- sometimes this takes longer than 30 seconds. Breathe!! When you are in a pike stretch seated on the floor, also try folding down with a flat back, head UP and eyes looking toward the opposite wall. Try to lay your chest on your thighs. HOLD it. Relax the muscle.

If you are working toward the splits with either your left or right leg in front and the other behind (not middle splits), then you can also try putting your front leg up on something slightly higher than the floor. This will hurt terribly at first so be careful- you can even bend the back leg- but this is a way to get to do the splits quicker. Gymnasts use this trick to learn oversplits.

One thing I did every night was to lay on my back on the floor, butt up against a wall (facing the wall). Spread your legs in a straddle against the wall. Don't force it, just let your legs open to their comfort level. Sit in this position for a long time (I usually read a book) and your inner thigh muscles will start to relax, gravity will take hold, and you will find your legs gradually relaxing toward the floor. Take care when getting out of the position.

Best practice is to always warm up before you try to stretch. Don't do anything to the point of pain. Listen to your body. The trick with doing splits for people who aren't naturally flexible is to keep at it, stretch regularly, and don't tear your muscle or you will set yourself back. Yoga helped me tremendously with my overall flexibility and taught me to breathe properly and to relax my muscles.

Good luck!

Answer 3

a really good stretch to do before you do the splits is...put your leg on a bar, or high counter, do some pleays and relevays, slide your foot away from you(like a strattle split) , do some heal stretches(to the back try to get your leg straight), lean forward over your leg(try to reach past your foot, oh yeah keep your knees straight and do all of that with your leg on the bar(exept heel stretches)!!!

Answer 4

strech alot in a stradle u have to get your hhand sprins looser also if u are in balletapparently just do alot of good normal leaps so your body can get used to the positian and als o sit and strechout in a stradle thenslowly push your legs into a split keywor slowly and make sure your doing it right cuz if u dont u can paralize yourself and as for the ballett steches google or ask.com it

Answer 5

stretch stretch stretch stretch stretch. In both the morning and the evening.