how to get a full front split and side split?

Question

Yes i am a guy. im a martial artist and i've always had a full split. BUt then i injured my self im better now but when i came back to tae kwon doe i diidnt have my full split two years later i still dont have one i want to have one by september can someone give me a stretching ruitine i can do every day

Answer 1

Practice.

Answer 2

You don't say how old you are but sometimes age and other things like prior injuries can impact this. If you had a severe tear and depending on how it was treated and what you did with it you may have some scar tissue build up and scar tissue does not strectch-muscles do. I am well over 50 and can still get almost go all the way down in the side spilts and within 3-4 inches in my center splits. This is after a complete groin tear in 1988 and also a nagging hamstring injury that flares up from time to time that I baby when it does.

Slow static and dynamic type stretching will get you further. Work on your lower back and hip flexibility as this can aid your overall flexibility. Isolation of indivudal muscles and muscle groups and strecthing parts of the muscle or muscle groups like your groin and hamstring and groin and hamstring group first and then the ENTIRE muscle or muscle group can be very effective for helping you get back some of what you have lost. Proper warm up before hand, proper breathing while doing your strecthing (out through the mouth on the extension or intitial work phase and in through the nose, out through the mouth while holding the stretch) are very important. Also equally important is a cool down stretch after you work out.

An example of all this is losening up your lower back and hips first and then doing an exercise like the butter fly to warm the groin and groin group before pressing your legs down and holding them down with your elbows for 12-15 seconds. Proper breathing while doing this is also very important. By working the area around your groin and warming those areas that the groin and groin group interact with like your hips and lower back you will be able to more effectively strectch your groin out-so you literlly do things in a certain order also. There is a wealth of information and reading out there on this and Yoga, and static and dynamic type breathing and stretching that you should find useful and get you closer or back to what you once had.

For my routine I start with a proper warm up, then the lower back and hips, then groin, lower hamstrings, middle ham- strings, entire hamstring group and then back to the lower groin, then front of the hips and the hip flexors before I ever think about doing any splits. Use of props like chairs as well as partner and three man stretching are also very effective in making gains in flexibility maintaining it.

Answer 3

I had a similar problem due to a pulled hamstring which has residual scar tissue and lessened mobility. One thing you can do in addittion to my regimen is to put a foam cylinder under the previously injred area and stretch into it. It isn't fun but it works. I realize that as a man and one who started to do the spits in my late 20’s and as someone who is above averagely muscular always seems to cause a lot of surprise when I do the front splits. (I can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that I bring this up is that I think anyone can do the splits, even the least likely candidates like me, and this is how.

Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well.

Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds.

While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg.

Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds.

From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center.

Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.

Answer 4

PRACTICE!!!!!!! =)