I Cant Do The Splits?

Question

Please help me if you know any stretches that help you learn do the splits:) thank you so much!

Answer 1

give me a call, i'll help you out.

Answer 2

The most important thing is to not rush. If you hurt yourself, you lose the flexibility you gained from stretching and you could end up worse than where you started. Don't give yourself a deadline; you get the splits when you get them.

Try these exercises and see if they do anything for you.
*butterfly- push your knees to the floor with your elbows.
* v-sit- spread your legs out as far as you can, point your toes, and stretch. When you can easily do that, reach under the left knee with your right hand and reach over (like a ballerina) to your right foot, and vice versa.
* for side split warm-up: bend the leg of the side you want to split on, and straighten your other leg, lean over your bent knee. Make sure the back leg is down completely (knee is pointed to the ground). When you can get your whole thigh down on the floor, sit up straight and remove your hands from the floor. Next, bend that back leg and sit right on it. Straighten your front leg now, toes pointed and stretch.

Answer 3

Read "Stretching Scientifically" by Thomas Kurz, excellent book on how to achieve splits in 8-10 weeks.
The only guy who comprehensively explains the limitations (almost never joints, almost always weak muscles and your nervous system).
You need the right method of stretching, not some stretches.
Rest if tired, stiff, and sore. Weak and tired muscles don't respond well to stretching.
Get the book and you'll be amazed!

Answer 4

stretch out your legs by holding your splits for 2 minutes each day, eventually you'll be able to do it, just take time, and keep trying. and practice doing over splits too [you put on leg onto an elevated surface, then try doing a split]. hope this helps!

Answer 5

I know it sounds stupid but you have to keep stretching your groins such as doing "butterflys" or stretching your legs apart and then bending over. It may feel awkward but keep doing it for about 1 week and you should be getting close to doing the splits.

Answer 6

Do a google search for PNF stretching. Proprioceptive Neuromuscular Facilitation.

It's a method that uses slow progressive stretching with muscle contraction and release.

It is excellent but you have to take it slow and get a partner who is considerate and not careless.

Answer 7

each day you must strect everything fisrt then on to your legs.do your splits as far as your can by still putting your feet on the ground not off of it.keeep it like that until you feel something in your leg and hold it for a few minutes.do that everyday and you will progress by pushing your legs farther and do the same routine over and over each day.

Answer 8

Someone else said it too keep working your grion. Butterfly streathces and "down the middle" works well. You can try putting your leg up and bending your hands to your foot as well(like a ballet style streatching.)

It will take time too. Be patient and dont stop streatching.

Good Luck!

Answer 9

doing the splits shouldnt be a requirement in martial arts anyway so dont worry, i cant do them either and ive been doing martial arts for 6 years!!

Answer 10

I can't do splits either.