Streching to do the splits?

Question

What at home streches could I do, to help me be able to do the spilts and strattle

Answer 1

Even if you don't have your splits yet, try oversplits, which are splits with the front leg lifted onto a raised surface, such as a stair step. After holding this position for a minute or so (even if you can't go all the way down), the regular splits will feel easier. Make sure you're warmed up well before oversplitting.

Lunges also help with the splits.

As for straddles, you can lie on your back with your legs vertical. Open up your legs into a straddle position, letting gravity help pull them down.

Of course, you can also simply try to go into the splits/straddle and push yourself as far as you can.

Answer 2

Okay, first off let me give you some advice that is good for any case in life: Everyone has different abilities. When I started dancing, i couldn't be farther from a split, and it took me 5 years to get even one of my splits! On the other hand, my sister had all 3 splits from the minute she walked into dance class (as you might imagine, I was very jealous). Anyways, These are some of the easiest/best stretches I have used to get my left and right splits (sorry, I'm still working on the strattle):

Act as if you were going into a split, but bend either the front or back leg as much as you possibly can (it's best when your thigh touches your calf, but depending on your flexibilty, you may have to work up to that). Now stretch forward over your front leg, and hold it for a few seconds. Then bend backwards and hold this position. Now bend your other leg and repeat the stretch forward and backward. Note: when you're bending the front leg, you do not want to be in a position where you're thigh is resting on your calf. You want your leg turned out so that the side of both your calf and thigh touch the ground. Also, you do not want to strain this stretch with the back leg bent, because it may put your knee in an awkward position. All in all, it has proved more helpful for me to do this stretch with the front leg bent, but bending the back leg allows the muscles in your front leg to relax. Another useful hint: just go into your splits as much as you can and hold them for a few minutes while listening to your favorite music or watching your faorite t.v. show. You'll be surprised how fast the time goes when you're not paying attention to your position. Remember that you shouldn't get mad at yourslef if you can't get your splits right away (it took me like 5 years!), and when you do finally get your splits, it will be very rewarding, so don't give up! Good luck!

If you have any problems or can't understand my descriptions, email me at [e-mail] and I can email you pictures of the stretch.

Answer 3

I helped my nieces and our little cheer team learn the splits by sitting with your legs open facing and reaching towards the the wall as your muscles lengthen you will get closer and closer to the wall which will eventually result in you doing a straddle split against the wall.
Also like the other person said go as far down into the standard split as you can, it's helpful to have something stable on both sides of you to allow you to remain in the position long enough to allow those muscles to get a nice long stretch, never bounce in any of these positions just slow smooth stretching gestures also always point and flex your toes while in each stretch count to ten and repeat as many times that are comfortable don't over do it each day you do it you will see your stretch get wider and better...pointing and flexing the toe enhances the stretch, I'm 40 years old and I can still do the splits because I have never stopped those stretches...good luck!

Answer 4

Get on the floor and put your front leg up while your back leg is laying down like you're in the splits. Make you front knee and leg form a 90 degree angle and bend forward, always making sure your foot is directly under your knee. Hold for 15 seconds.

Sit back on your back leg and stretch the front leg out, bending forward again. Hold for 15 seconds.

Go down into the splits with whatever foot you started with in front.

Repeat with opposite leg.

Best of luck!!

Answer 5

I would just reccommend stretching every day. do it while watching tv or reading. Strattles, pike stretches and lounges are great for. work on your splits everyday, just be sure you're warmed up first.

Answer 6

Back when I first started dancing, my friends and I would make two stacks of books (large dictionary style books). You put one leg on each and push down.

Answer 7

with your ???? being in adult men's wellbeing and not activities i'm assuming you desire to knww for intercourse and not cheerleading. you would be stretching for all time till now and after. helps avert injuries. you may attempt yoga routines for strenght education too.

Answer 8

just practice going down farther into a split
that's what they taught us in gymnastics!
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