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Thread: flexible, but still can't do the splits?

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    Veteran Member Lovespell's Avatar
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    Default flexible, but still can't do the splits?

    For all you sexy ladies you can do the splits at on stage, did it come naturally? Most of the girls I work with say they "can just do it". I think I'm pretty flexible, but I can't do it! I stretch eveyday before work for 15 minutes. Do I need to stretch more? Certain types of stretches?

    For girls who had to work to do it, how long did it take?

    My favorite trick is when I girl slides down the pole into a split. She usually does it fast, and her boots knock the stage loud. It's sudden and sexy!

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    Featured Member MadisonM's Avatar
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    Default Re: flexible, but still can't do the splits?

    I'm pretty flexible, but I don't know if I can do the splits- I haven't tried in a while. I heard that because of the way some girl's hips are designed, they will never be able to do the splits, no matter how flexible they are. When my mom was a cheerleader in high school, she was really flexible and could bend in almost any way imaginable, but she never could do the splits. She said it has something to do with her hip joints. She doesn't have any hip problems or pain, her hip joints just wouldn't allow her to do the splits.
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    Senior Member NaughtyAngel's Avatar
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    Default Re: flexible, but still can't do the splits?

    I took less than a year and started when I was 33. It is very attainable as long as your mind thinks it can.

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    Default Re: flexible, but still can't do the splits?

    I've been trying to do a full split since the beginning of the year. It was my new year's resolution. So far, still can't do it. I never have in my life but I will keep trying. I've met a couple people who said they never could and worked up to it. I even met someone who said her mom started doing yoga and now can do a split with both legs out to the sides completely and never could before.

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    Default Re: flexible, but still can't do the splits?

    LUCKY!! I can't do it, but I can fake it, just split my legs and roll forward while making my heiny shake. Fools many people.
    Luckily at my club it doens't really matter if you can do the splits because our shoes can not even partially leave the stage, even our hair can't go over the edge, so we figure out ot her ways to be entertaining.
    Please don't lick me, it tickles..



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    Featured Member kandie_kitten's Avatar
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    Default Re: flexible, but still can't do the splits?

    After your done your regular stretches...go down into where its comfortable for you in a split position...hold that for 30 seconds-1 minutes...then go down to as far as you can go and hold it for 30 seconds-1 minute...then go back up to where it's comfortable for another minute. do that 3 or 4 times, every other day, and you'll have the splits in no time.

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    God/dess RoseWhite's Avatar
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    Default Re: flexible, but still can't do the splits?

    Yay! I think I might be able to help! Here's the thing - this is a crucial bit of information:

    Quote Originally Posted by Lovespell
    I stretch eveyday before work for 15 minutes. Do I need to stretch more?
    The one thing that has made the biggest difference in my flexibility - as someone who was not "naturally" flexible, but made myself so - is to always, always, ALWAYS stretch AFTER you're already warmed up, whether that means at the end of a night of dancing, after a workout, or anything else. Stretching cold muscles is completely counterproductive. Gentle stretching can be part of a warm-up, but it does not, in itself, warm muscles. If the muscle fibers don't have a good blood supply flowing through them, you're only going to yank on the tendons and the fascia. You'll be sore, but you won't be more flexible.

    I know this through hard experience, as I spent my life as a classically trained dancer who, early on, wanted nothing more than to be a ballerina (I wound up doing modern and loving it) who was as flexible as her classmates. I did the exact same thing as you, showing up early and stretching vigorously before every ballet class. No results other than soreness. FINALLY a kind soul clued me in - I felt a difference almost right away, and SAW a difference soon after.

    Other things are important too, and I can say this as a licensed massage therapist and Pilates teacher as well as a dancer: for max results, you need to hold a stretch at LEAST 30 seconds (concurring with Kandie_Kitten here - and her suggestion for the specific split-stretch is right on) for the muscle to really receive the benefit of the stretch. I can't tell you how many times I see folks at the gym basically bouncing through 6 or 7 half-assed stretches - they'd be much better off doing 3 or 4 slowly and thoroughly.

    You might want to look into some of the heated yoga classes, like Bikram and some forms of Power Yoga. There's definitely a method behind the use of temperature here, plus you might pick up a few more specific stretches/poses that are good for your body.

    In short: take your time with a few slow, yummy, GENTLE stretches after you've already done some warming up. Breathe deeply and slowly through the stretch. You don't necessarily have to wait until the very end of the night - you can certainly do a brief warm-up of some sort and then stretch before you begin dancing; but do try to do a good amount of it at the end, too - I think it might work for you!

    Sorry this is so long-winded, but this is one of my pet issues with clients. ** steps off soapbox ** I really hope this helps!
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    Senior Member NaughtyAngel's Avatar
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    Default Re: flexible, but still can't do the splits?

    Quote Originally Posted by kandie_kitten
    After your done your regular stretches...go down into where its comfortable for you in a split position...hold that for 30 seconds-1 minutes...then go down to as far as you can go and hold it for 30 seconds-1 minute...then go back up to where it's comfortable for another minute. do that 3 or 4 times, every other day, and you'll have the splits in no time.
    Well said and described well! That's what I did and it took me less than a year.

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    Default Re: flexible, but still can't do the splits?

    It took me about two years of on-off stretching to get down into the splits...and I had to learn to 'pop' my hip joints out in order to do it. No out of their sockets, obviously, but out of their comfort area. Hard to explain, but I can feel a pop when they come out. I still lose it if I don't do it for awhile, and it takes me a week or two to get back down, so my hold on it is obviously precarious, lol. But I'm one of those tall un-stretchy types.

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    Featured Member kandie_kitten's Avatar
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    Default Re: flexible, but still can't do the splits?

    Also, if youw ant to speed up getting the splits...dot he stretch i described...but for an extra 30 seconds, try and bring your legs together, like push against the floor. It hurts, but works.

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    Default Re: flexible, but still can't do the splits?

    i used to do the splits all the time but 2 yrs. ago i had my baby and just stopped. nw that im dancing im getting back into it. i stretch all the time, and i think its easier if u kinda turn to the side and pick a lead leg.....somethin like that. i also notice that when a lot of people are watching, i can just pop into it...... i guess its just the show off thing kicks up the adrenaline. kinda like when u fight u dont feel it until the next day. but def stretch when ur muscles r warm.

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    Default Re: flexible, but still can't do the splits?

    Also, stretch when you'd be sitting around otherwise (while watching tv, talking to a friend/boyfriend, etc.). It makes you look kind of goofy, but it gives you valuable extra stretching time.

    And no, my splits did not come naturally. I had to stretch a hell of a lot to be able to get them.

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    God/dess Malibu's Avatar
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    Default Re: flexible, but still can't do the splits?

    You CAN do the splits...but with practice! It took me a little over a year to do the splits at work and then one day almost a year ago, I pulled a muscle (hip flexor) during a routine. I heard a a dull "crack" noise and knew immediately it was my hip flexor (I didn't feel it immediately, but I could barely walk the next day). Only now am I managing to do it again, but am learning on my other side - I'm still not completely healed at my site of injury.#

    Do your stretches after a warm up or early in the morning when you're at your most flexible. Search google for "learn to do splits", or do a site search. There was a link and info as to how to do the splits a long time ago so it may be lurking around somewhere here.
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    Default Re: flexible, but still can't do the splits?

    When I was on the dance team back in high school, they gave me 3 months to get my splits down. The only problem was, I was not very flexible. A friend of mine clued me in to a stretch that helped me get all 3 of my splits down.

    Lay on your back and scoot your butt all the way against a wall. (Make sure you have a lot of "empty-wall" room.) Put both of your legs straight up against the wall, then slowly relax and let them slide down the wall in opposite directions. (As you stretch, your legs may slide down even further... let them.) I used to hold this stretch for at least 10 minutes at a time. Your legs and hips will hurt like hell, but it will get you into the splits faster than you could imagine.

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    Senior Member BlindGroping's Avatar
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    Default Re: flexible, but still can't do the splits?

    Flexibility for the inflexable takes persistence and patience.
    Not over doing it, but testing your limites.
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    Veteran Member Lovespell's Avatar
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    Default Re: flexible, but still can't do the splits?

    Wow! I didn't think I would get so many replies. Thanks girls. I'm going to start stretching everynight AFTER work now, when my muscles are warmed up.

    Love the different stretches you all reccomended. Will be sure to try them. I can already tell they'll help big time.

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    God/dess VenusGoddess's Avatar
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    Default Re: flexible, but still can't do the splits?

    Sitting on the floor in as wide a v-sit as you can manage and laying as close to the floor as you can also helps stretch out the muscles (for side splits). If you are wanting to do the splits where one leg is in front, then the best way to stretch the muscles are to lay on your back with the one leg tucked under you.

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    Default Re: flexible, but still can't do the splits?

    Quote Originally Posted by VenusGoddess
    Sitting on the floor in as wide a v-sit as you can manage and laying as close to the floor as you can also helps stretch out the muscles (for side splits). If you are wanting to do the splits where one leg is in front, then the best way to stretch the muscles are to lay on your back with the one leg tucked under you.
    Which one is easier or faster to execute of those two?

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    Default Re: flexible, but still can't do the splits?

    This has been key for me:
    Relax into the stretch. Go to where you can in an anterior/posterior splits. Have blocks or dumbells on either side for support with your hands so that you han maintain good posture. Next, put something firm, but not too firm (rolled towel or pillow and towel roll) under your thigh for support. Hold it there until it does not hurt anymore, then go a little further. While you have the support under you thigh you can play around with your positioning like you might on stage. Look back, make sure you leg isn't bent weird, keep it straight. Tighten your quadricep mucscle so that your knee doesn't hyperextend.
    Stretch your hamstrings a lot. PM me for any stretching advice. This is my area. I study and work in physical therapy.

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    Veteran Member babykay26's Avatar
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    Default Re: flexible, but still can't do the splits?

    Quote Originally Posted by kandie_kitten
    After your done your regular stretches...go down into where its comfortable for you in a split position...hold that for 30 seconds-1 minutes...then go down to as far as you can go and hold it for 30 seconds-1 minute...then go back up to where it's comfortable for another minute. do that 3 or 4 times, every other day, and you'll have the splits in no time.
    That is the best advice, i was in competitive gymnastics and cheerleading for about 14 years, and i would always do that. Sometimes you just need to push it down as much as it hurts to get the inital start, when you are holding it as far as you can go...push. Another thing that is really really helpful, when you are in your split (no matter how far down) as long as you can somewhat balance...take your hands (lets say you have your left leg infront) and put them on the side of you, near your closest cheek and while you are doing this make sure to bring your chest to your knee. If you do that, it stretches your thighs and since you are leaning the other way they stretch further to the ground. That is the best excersise i have learned on how to do splits and it really works, each time you will notice you get further and further along! GOOD LUCK!!

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