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Thread: Flexibility and splits

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    Featured Member Katherine's Avatar
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    Default Flexibility and splits

    If you stretch everyday how long do you think it would take before you can do a split?
    Some girls in my club can do these amazing moves where you need to be able to do a split.
    Anybody know of any good stretches to be able to do a split??

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    Default Re: Flexibility and splits

    I used to be able to do the splits but it took awhile to get there and once I quit doing them, I couldn't do them any more.. ha.

    Anyway, basically do any stretch that can stretch those muscles. I'd go as far as I could in to a split and hold it for a good while and then relax for a minute or so and just repeat. I did this every day until I could finally do the splits. I should start working on them again!

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    Default Re: Flexibility and splits

    i know one good stretch is to lay on the floor with your butt against a wall and put your legs in the air against the wall and scissor them out. the gravity will force you to stretch. that's for the straddle split. i've been trying to learn a regular split and i've been stretching any way i can....it's hard work!

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    Default Re: Flexibility and splits

    You just have to keep trying...there's no easy way, unfortunately. I've just got there after 2 years of on-and-off trying, but am still not at the point where it's comfortable and graceful

    Practice going down into the side splits holding the pole with a blanket under your back foot. That helped me the most.

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    Default Re: Flexibility and splits

    I first wanted to do the splits when I was twelve. I think I'd watched gymnastics and just knew I had to do them. So every single night before bed I would lower myself as far down into the split as I could go without it being too painful and then count to sixty. I don't recall specifically how long it took to get down into the full split, but know it wasn't more than two weeks or so. Just do it every night or every morning consistantly. I have been able to do them ever since.

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    Default Re: Flexibility and splits

    Everyone here has good advice.....CONSISTENT is key!!! You have to stretch it EVERY DAY to see good results!!!

    My TWO CENTS?????
    I was a dancer(not stripper...ballet, jazz, etc) for fifteen years and could do it all.....side splits, straddle splits, etc. BUT, one day I tried to roll through the straddle splits without warming up first.....BIG MISTAKE!!!! My right leg hasn't had the same flexibility since! So PLEASE warm up the muscle first!!! You can do this through light cardio, or by cheating a little and taking a SUPER HOT bath...as hot as you can stand it, or even use a heating pad, BEFORE you try stretching it. This will also help you to stretch the muscle further and definitely avoid injury!!!

    Let us know when you get it...I KNOW YOU WILL

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    Featured Member Katherine's Avatar
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    Default Re: Flexibility and splits

    I used to have 90% there side splits from the figure skating I used to do. That's what I'm closest to right now (with my right leg in front). I certainly will stay consistent.

    Piper, two weeks! Wow. But that's also a twelve year old body that was still developing. But I wish.. two weeks!!

    Anyone else know any good stretches??

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    Default Re: Flexibility and splits

    Pilates. It was the only thing that helped me to become so much more flexible..... and to finally be able to do the splits as well.

    I can only do them with the right foot forward. I have a problem with my right hip not being flexible or out of whack or something so that I can't do it the other way.


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    Default Re: Flexibility and splits

    If you are really dedicated, here's a link with tons of great stretches specifically geared toward getting your splits:
    http://www.cmcrossroads.com/bradapp/...g_7.html#SEC73

    A good warm-up is crucial, you will find that you make the biggest flexibility gains when your muscles are very warm and loose. Also be careful not to overstretch - similar to weightlifting, muscles will repond better to a stretching regiment when they are given an adequate rest period between intense stretching sessions. Gentle stretches daily are fine, but don't push the limits each day, allow a day in between.
    Also experimenting with sexual positions can work your stretches! If you are having enough fun, you may not even notice you are stretching

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    Default Re: Flexibility and splits

    I can do full splits (right leg in front/left leg in front) and comfortably hold it, and i'm about 85-90% with russians/straddle splits. If you work out at the gym, and you don't stretch out after...that is the easiest way to lose flexibility I find. You will need to stretch every day. Warm up first, with jogging or whatever, some form of cardio, and then what I do is this:

    Wall splits (lie down on the floor, and scoot your butt up against the wall, lower legs in a V and hold for a few minutes, periodically pushing your legs farther apart)

    Butterfly stretch (sitting with your feet pushed together, work up until your knees touch the floor when your feet are close to your body...without hip flexibility like this, you won't be able to do the splits)

    Wall splits #2: Stand against the wall, facing it. Slowly lower down (like you were moving into a straddle split) with your feet staying against the wall. Go as far as you can go and then slowly lower yourself to sitting. You should be sitting facing the wall with your feet making a triangle. Keep constant pressure between the wall and your legs.

    Deep lunges: Kneel on one knee on the floor, shift your body weight forwards with your hands on the floor for support, gradually move your forward bent leg out further...deepening the stretch. This is the most important stretch because eventually, when those parts of your hips get flexible enough, the only thing left to do is straighten out your forward bent knee, and voila you're in the splits. But definitely ease into it gradually!

    Oooh! Another good stretch requires a partner but it helps a lot. Sit on the floor with your legs in a V. Have someone sitting facing you. Hold onto their arms, and have them place their feet on your inner thighs. Lean forward (holding onto their arms) while they lean back, while their feet maintain constant pressure backwards on your legs.

    For me, it got to the point where I knew I was very flexible, i'd been doing those stretches religiously, and I was chilling at my house with my dancer friend, I went into one of those lunges, and she walked behind me and pushed my shoulders down. Before I knew it, I was in the splits...after that it was a piece of cake.
    Hope this all helps!

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    Featured Member Katherine's Avatar
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    Default Re: Flexibility and splits

    Thank you everybody!!

    I've stretched four times this past week and already have a bit of progress. Still lots more to go!!

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    Default Re: Flexibility and splits

    I suggest go take a beginners' course in gymnastics at your local YMCA or gymnasium.It helps with balance too.
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    Default Re: Flexibility and splits

    There's another thread here somewhere about the splits...

    Here's the best one (most repsonses/info):

    http://www.stripperweb.com/forum/sho...ghlight=splits

    Another one:

    http://www.stripperweb.com/forum/sho...ghlight=splits

    Last one:

    http://www.stripperweb.com/forum/sho...ghlight=splits

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    Default Re: Flexibility and splits

    Yoga!(i like Astanga).Some karate schools and karate stores also sell "stretch racks"..you sit on this thing and turn a crank which opens you into a split,or as far as you can go.

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    Featured Member Katherine's Avatar
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    Default Re: Flexibility and splits

    Thanks for the research venus. I hate the sratch feature, I never get the info I want...

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