I can do the split where ya put your right leg infront, and left leg to the back I guess a "scissor split"--- I want to be able to do the spread eagle one, does anyone have any advice on good stretch techniques to accomplish this??
I can do the split where ya put your right leg infront, and left leg to the back I guess a "scissor split"--- I want to be able to do the spread eagle one, does anyone have any advice on good stretch techniques to accomplish this??
"Front splits", where your right or left leg is in front, with your upper body facing that direction, were always relatively easy for me. With very little work, I was able to do splits rather quickly.
Side splits, or straddles, where the upper body faces the center, legs going in either direction, making an almost perfect 180 degree line...was incredibly difficult for me. My hips for some reason, just had some trouble getting that way...even in the typical stretches, I oculdn't stretch...I would get into the position, but would make no progress...there wasn't any pain, my body just resisted.
So if you have trouble, my martial arts instructor recommended for me a few resistance-aided stretches to speed progress, or, in my case, to get over an apparant joint limitation. I stress warming up appropriately, and doing these stretches LIGHTLY...too much resistance or pressure can cause real damage. (Also, I recommend doing full body stretches, not just stretches to get a certain result, i.e. stretches to get splits)
The first I recommend for all types of splits. For the "side split" the OP asked about, start standing. Then slowly slide your legs apart, so your body makes a ^...keep sliding your legs until it feels mildly uncomfortable, but tolerable. For me, this was typically deep enough so I could rest my palms on the floor. Hold that for 30 seconds-1 minutes. Then push your legs further apart, to the absolute maximum you can reach. When I started, I could just reach my elbows down. Hold this for 30 seconds-1 minute. Then push back up to the point of mildly uncomfortable, and again, hold for 30 seconds-1 minutes. Every time you do this stretch (I wouldn't do it more than once every other day, though some people recommend stretching daily) try to push your maximum point a little more.
Another type attacks the muscles from a slightly different direction. You will need a partner, or a solid object, or some kind of exercise band. Sit down on the floor, and spread your legs apart as far as possible. Stretch as far as you can over your left leg, hold for 30 seconds-1 minutes...bend over to the center, ultimately, you want to try to get your chin to the floor, hold...stretch over to the right, repeat. If your flexibility is limited here, or, if you're like me an dhave hips that really don't want to bend, you have a few options. You can use a band around your foot to help pull you over to your leg. You could have a heavy object, like a table leg, and pull that to help your body lower to the center. Or, you ca have a partner push GENTLY and SLOWLY on the small of your back to help force your body to the center.
when i stretch, i just stretch my legs every way possible as far as i can and hold each position for 30 seconds each. it works...i can split every way possible.
oh yea...u gotta stretch like that every day.
just repetition. Grand Pliés, espically 2nd and 3rd positions. Good posture will help, and going as far as you can in a "spread eagle" split and lean with your torso to the left, then to the right. reach as far as you can. That will help, but the pliés are the best! here's how to do them properly:
Plies:
Plies should always be smooth and slow, but without any pauses at any point, so try and listen to the music so you aren't just standing there during counts.
If you can't go down as far as your neighbour in 2nd position, don't worry, just take it slower making what you can do use all the music!
Be sure to keep your back straight and strong throughout. Pretend that even as you go down, strings are trying to pull you up.
Be aware of your shoulders. Make sure they don't cave in and keep them level with your hips.
While in 4th and 5th positions: make sure to open both knees equally, not letting your back knee fall forward, especially during grande plie. Also be careful not to lean towards the front or back leg, keep your weight in the middle.
Never go so far down in a grande plie that you are sitting on your heels!
When you are coming out of a grande plie, push your heels down as soon as you start to come up.
positions:
Above all, SLOW. Hold them, as LuckiCharm says, at least 30 seconds if not more. And stretching is always optimal when muscles are already warm.
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You have to resort to the floor for flexing those muscles. Along with useing a ballet bare. You can use the wall to do attitudes. You would be using your lower back musclles, gluts, and hips.
You could take a stretching class. I stretch for 30 min. before I do my NYCB Workout every day. I also stretch my entire body afte wards as well.
Ballet is very tonal. It is very anaerobic. Yoga and pilates are good.
I like to mix with three with walking the Brighton Beach Boardwalk every morning. I switch on and off. But I always work out every day.
Stretching will improve your posture as well make you thinner.
I use a stretch band everyday as most professional ballerinas do. You can use one of those bands to stretch out your entire body. Get one.
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Thanks so much for the prompt responses ladies! I am going to try all these techniques tomorrow (off-day).![]()
Aghhh I gotta start doing the stretches again... I was so motivated to learn to do a split.. and then I saw zero progress so I'm lame and just stopped stretching.. ha yeah that's one way to learn lol
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You have to stretch every day. Arms, legs, back, stomach, sides, crack your hips too. Go to ballet clas or take a stretch class at the gm to learn but you will notice a complete change in your posture and how you carry yourself at work.
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