Want great splits? (Gymnastics stretches to improve flex)
READ THIS FIRST There's a lot more tips that wouldn't fit into the montage that I'm going to put in here which will help maximise the stretches. Every stretch demo'd is shown very briefly, in reality warm up stretches need to be held for at least 10 seconds, and the actual stetches used to increase flex need to be held a minimum of 15 seconds (30-60 seconds would be best). This allows the muscles and brain time to work together to lengthen the muscle therefore increasing flexibility. THE WARM UP:This is very very important. No matter how flexible you are always warm up before stretching, and don't stretch cold muscles. In the straddle stretch, keep knees facing the roof, don't let them turn in. When doing reverse lunge do not sit your bottom on yours heels, keep it raised like demonstrated. Point and flex is great for warming up the ankles as well as working on the toe point. FRONT SPLITS: The section includes a lot of hamstring stetches. The aim is to keep the back as flat as possible, don't round it just to make it look like you're able to goo down further. The beam stretch uses a technique where you contract the muscles whilst they are stretched to the fullest, which causes the muscles fibers to lengthen. This technique can be used when your being pushed down for any stretch, simple push back against that force for around five seconds at a time. MIDDLE SPLITS: When doing the partner stretch, the two people pushing must have one foot at or above the knee and one around ...
June 23rd, 2010 - 13:03
I’m a 14 year old girl and I’ve been doing dance for a while now, mostly ballet type stuff, and I’m close on both my right and left splits, but I can’t seem to get down all the way. Do you have any tips on getting down all the way?
June 25th, 2010 - 00:12
Thank you SO much! I can’t wait to try the stretches and I think it will help a lot! I am trying to get my splits so this should help me!!!
June 26th, 2010 - 15:10
Is there a bad problem if I’m going into my front splits and my right split goes further than my left split?
June 28th, 2010 - 21:16
@MissAshPYT Mine do the same ! and no, its not a problem, its just that you are more lflexible of one leg. try and strech the left split every day or so, and you will soon be as flexible of that leg ! hope i helped ! :)
June 28th, 2010 - 21:17
@littlelucifer69 no, its really normal !
June 30th, 2010 - 04:20
@Tsunade05 I’m having the same kind of problem, i just can’t seem to get all the way down which is really irritating considering how close i am, any tips?
July 4th, 2010 - 14:37
Hey! I’m 12 and I desperate to have my splits… because all of my friends keep on teasing me because I can’t do it but they can… :( How long do you think it would take for me, I’m not that flexible for a girl…
I’m also desperate because my skating coach keeps on telling me that i need it, to be able to do a jump split… please help?
July 4th, 2010 - 22:40
it hepls a little bit…
July 5th, 2010 - 14:49
@MissAshPYT Hey. I do gymnastics and mostly everyone has that, that doesnt have there splits completly. my left goes further than my right. so if your right goes further that means ur right is ur good leg!
July 5th, 2010 - 15:48
@TumblingGirl44 Should I try to work on my left more than my right.
July 5th, 2010 - 17:55
i can do the slipt normely and i can do it in the lips leg but i can’t do it in the right leg every time i try my i get a cramp in my muslic !
befor ,, i can do it normely with out any problems can u plz help me ?
July 5th, 2010 - 17:57
@princesscocoshanel it’s takes elest one mouth if u worked hardly u have push in ur self a liltle put . but i maked my sis make the split in 1 weeks . u can do it girl !
July 9th, 2010 - 02:43
Thanx this helped! I got a question though! in my school theres this girl who can do the splits everytime i ask her to, and she doesn’t have to stretch to get the splits! i always have to, do you know why??????
July 10th, 2010 - 06:44
i do dancing onces a week and i warm up and stretch before dancing and do cool down stretches i do same at home but still can’t get into splits
July 10th, 2010 - 15:54
@MissKool12 there was a girl on my dance team like that too. Sometimes, they’re just naturally flexible and don’t have to stretch, but other times they might have torn their muscle from not stretching properly, and just going into the splits. I don’t advise this, as it’s extremely painful and you won’t be able to walk for a long time if you do that, but I’ve known people who forced themselves into the splits when they were younger, and as a result they can do them all the time now.
July 10th, 2010 - 15:57
@princesscocoshanel just make sure you do at least a little bit of leg stretches every day, and then either this video or more advanced stretches to push yourself further 3-4 days a week at least, unless you’re not sore, then you could probably do it everyday. Just keep it up, and think of how awesome that jump split is going to be :) you’ll get it, I promise
July 10th, 2010 - 22:11
@MissKool12 Yup! Ok, in the vid I’m flat on oversplits and as I’ve worked on it lots, that overstretch doesn’t stretch. So if it’s cold & I’m not warned up, and somebody asks me to do splits I could, coz my muscle are flexible enuff that doing splits flat on the ground wont stretch at all, coz I can do oversplits and that doesn’t stretch either! So ur friend appears to be flexi enuff to not have to stretch for splits as she’s prob able to get flat in oversplits or is capable of overstretching.
July 11th, 2010 - 07:13
Ok, what do i have to do to do the splits without stretching and stuff? Does oversplit help?
July 12th, 2010 - 18:19
@luvgymnastics I’m a 41 year old male.. I was very stiff when I started.. It took me 2 years to get the splits.. I trained 2 hours a day 7 days a week too.. Hehe..
July 13th, 2010 - 06:28
i use to be able to do the splits even when i was pregnant bt then i pulled a ham string in my leg and stoped for about 3 months and counld not do them again and have never tried it again, might start streching again soon tho lol
July 13th, 2010 - 09:49
i tried them ! its gd know ! (even though i pulled my mucles )
July 13th, 2010 - 21:43
@MissKool12 yes
July 14th, 2010 - 08:53
i dont get it i can do the lunge position and the reverse lunge but not the splits plz help me
July 15th, 2010 - 16:32
I have a lot of issues with the straddles, but i have no issue whatsoever getting into full splits. I feel it is not my muscles preventing me from getting into full straddles but my actual joints, is there any way for me to attain this goal i have been working on for some time? I stretch every day and try to work deeper and deeper into them but i feel i have reached my limit. Please Help!
July 16th, 2010 - 06:39
@Syxs Princess some peoples body’s aren’t physically able to do it because of their joint make-up or hip alignment, sounds like you’re one of them!