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Thread: splits *ouch!*

  1. #1
    AlexxaHex
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    Default splits *ouch!*

    I've been trying to do splits since I was a little girl with no success. A lot of dancers seem to do them effortlessly. It looks painless to them, whereas if I try to lower my body too far down, it hurts!
    I'm thin and fairly flexible. I'm not sure if this is something you can teach yourself to do or is it something only some girls can do??

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    Moderator Djoser's Avatar
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    Default Re: splits *ouch!*

    While I'm sure that some women--or even men for that matter--are inherently capable of doing splits with less effort, I'd be willing to bet that with the right program you could do them.

    One thing I know from my experience a few years back with yoga and stretching for track and jujitsu stuff I was into--it's way better to just relax and go slow, rather than trying to force yourself into a split to the extent that it causes discomfort. If you do it this way it also avoids the feeling of frustration, and the notion that "I can't".

    That is the greatest obstacle in any endeavor...

    Besides, having worked with many dancers who could do splits, and a whole hell of a lot more who couldn't, I can tell you the same thing I tell any dancer who worries about whether she can do pole tricks: sure they look cool, and I'll talk 'em up if it helps get the guys' attention, but if you are sexy and you dance sexy, you really don't need them.
    You must have chaos within you to give birth to a dancing star.
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  3. #3
    God/dess Deogol's Avatar
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    Default Re: splits *ouch!*

    It'll take months to learn how to relax your muscles and to physically stretch your tendons and muscles to do the splits. Months. Think like slowly working it in over 90 days plus - every day.

    Like DJ says - yoga is a good idea.

    What I did was sit on the floor with my legs spread while watching TV, etc. Then one day my nuts hurt and I realized my legs where far enough apart to where I was rolling my weight on my balls. (I was learning a martial art at the time.)

    Like most things though, if you don't keep it up it will disappear on ya.

    Oh yea, did I say "go slowly?" Don't go to fast or you will end up with one heck of a charlie horse in muscles ya didn't even know you had!

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    God/dess kitana's Avatar
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    Default Re: splits *ouch!*

    Quote Originally Posted by Deogol
    What I did was sit on the floor with my legs spread while watching TV, etc. Then one day my nuts hurt and I realized my legs where far enough apart to where I was rolling my weight on my balls. (I was learning a martial art at the time.)
    Sorry hun I had to laugh at that. That's exactly how Luke (hubby) found out he could do the splits!

    For the OP, it just takes time. I do yoga (very good idea BTW) 3 days a week (more if I'm not lazy, lol) and I took gymnastics when I was a kid, as well as ballet. Your physically capable of doing it (unless you have a deformaty with will not allow it), you just need the time and motivation to allow you body to do it.

    And for the record it will hurt for a few days till you get used to it. You will be utilizing muscles you don't usually use.
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    Featured Member hannah83's Avatar
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    Default Re: splits *ouch!*

    i've tried to learn how to do the splits for years. i'm going to give it one more try...and then i'm giving up. LOL i can't even do a cartwheel(my version amuses my family like no other)
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    Default Re: splits *ouch!*

    When I first started dance team(which was way into my teenage years), I couldn't do the splits. I stretched hard every day, though, and had them within a month or two. It's a pain in the ass, but stretching every chance you get will help a lot.

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    Veteran Member susie's Avatar
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    Default Re: splits *ouch!*

    I've read up on this because I reeeealy want to do the splits also. It takes forever to stretch your legs into doing it. You can add 1/4 inch of flexability per week with out injury.
    There are people who are naturally flexable, others have to work for it.
    Here is a websight I just googled that has similar information to what I have been practising to build it up.
    http://www.bath.ac.uk/~masrjb/Stretch/stretching_7.html
    and this one has it with more imidiate results.
    http://cheerleading.about.com/od/gym.../bl_splits.htm

    Good luck
    Susie

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    Veteran Member TarynJolie's Avatar
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    Default Re: splits *ouch!*

    Take a yoga class 3x a week and tell the instructor your goal of being able to do a split. I bet in 3 months you'll be pleased with your results.

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    God/dess blondhottie's Avatar
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    Default Re: splits *ouch!*

    Just practice every night while you're watching TV or something. Do some stretching every day-a good stretch is to put your legs against a wall and lower them as far apart as they will go, then hold it for a while. In time you will be able to do the splits. I'm not that flexible-I can't put either one of my legs behind my head or lift my leg straight up in the air while I'm standing up-but I was able to do the splits after a month of stretching and practicing. I still can only do them with my right leg in front though.

  10. #10
    Featured Member Tiff_7_17's Avatar
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    Default Re: splits *ouch!*

    You will be able to do them, depending on your current level of flexibility will determine just how long it will take to be able to do them.

    Other people have already said this but, STRETCH EVERY DAY. I'm not talking a hold for 30 seconds stretch either, you have to work at this.

    -Do deep lunges with one knee on the floor, get as deep as possible into the lunge and hold, then put the lunging leg straight and lean back, focusing on stretching the straight leg. <---Eventually, work your way to the point where you can straighten your leg <into the splits or almost splits> from this lunge position.

    -For russians/side splits, use a wall to stretch. Spread your legs as far as possible against a wall, there should be constant pressure. Hold until you feel your muscles start to loosen (this could take a while) and then scoot your butt closer to the wall and readjust your legs. It seems simple but, keep doing this until you are completely flat against the wall. <--That takes some major time though.
    Another good stretch for that is the "butterfly"? sit with your feet pressed against each other and work your way to the point where your knees are flat, your feet are pulled in close to your body, and you can lean forward comfortably. <--that's when you know you've achieved hip flexibility.

    Anyways, that's how I did it, hope it helps a little! Good luck!

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    Senior Member NaughtyAngel's Avatar
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    Default Re: splits *ouch!*

    I can do the splits on both sides so it's very possible as I started when I was 33. I stretched a minimum of 15 minutes per day. It took me about a year and a half to get it on both sides. I didn't go to a class or anything like that either. Not even yoga. I was just very determined and it was one of my top goals that year.

    Look online or at amazon.com for ideas but it is very possible. I would say about 75% of attaining the splits is mental. If you think you can... you can. If you don't think you can... then you can't.

    That's another thing... try visual simulation. Imagine how your body looks doing the splits. Relax... and don't stress out over it. I notice that the more I pushed myself the more my body resisted so if anything... relax and "become one" with the floor. That helped me a lot because when I first started... I was older (33.) I had no gymnastics nor dance (professional) background either. I just had that goal for that year and was committed to it. That may help too. Commit yourself to practicing it by stretching daily a minimum of 5 minutes then add another five minutes til you reach 15 minutes per day. It can work or at least for me it did and I started when I was 33.

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    Default Re: splits *ouch!*

    if you decide to take up yoga (which is a great idea), taking classes done in a heated room, like power yoga and hot yoga (there's another name for it, i think), will really help. your muscles will be more pliable with less risk of injury. or if you stretch at home, do it after a hot bath or a shower.
    "The herd walks off the cliff because the herd are not a group of individuals - the herd is a mass of followers and followers follow the path of cowardice."

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    God/dess greenidlady1's Avatar
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    Default Re: splits *ouch!*

    I use to be in gymnastics as a child but felt like I lost everything I knew as an adult. I started out by doing Windsor pilates, it increases muscle flexibility and core strength dramatically. I have been doing pilates 3x weekly for over 2 years now. I attempted to do a vertical split last week via right leg first and to my surprise I did it! Still can't do a horizontal split though but either way works fine for me.

  14. #14
    buffie06
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    Default Re: splits *ouch!*

    Take a warm-hot bath and stretch forward slowly everyday. Try to reach farther everyday. I taught myself to do the splits that way, it stretched me out and the splits were simple after about a month or two, but I was in eighth grade so I don't know if it might take longer since you are older..

  15. #15
    AlexxaHex
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    Default Re: splits *ouch!*

    WOW these are great tips. Thanks so much, everyone! And I totally didn't expect to get feedback from the guys here, but I was pleasantly surprised. hehe
    I used to take Yoga classes (I started when I was very little with my mom), but have kind of gotten out of practice.
    I'll try the stretching and see what happens.

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    God/dess kitana's Avatar
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    Default Re: splits *ouch!*

    Good luck and tell us how it goes Alexx!
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    God/dess Bunny's Avatar
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    Default Re: splits *ouch!*

    Oh, I think I have myself a new years resolution. I want to be able to do a split. I am 33 years old and have never been able to do a full split so better late than never!

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