FORUMS > Flexibility Training Forum Rules

SPLITS, BALL BUSTERS, ETC.
Okay, now that I've gotten your attention. I am choreographing an acrobaticyoga (AcroYoga) rounting with some friends for fun, and one of the guys wants to learn how to do the splits. I have a few years of gymnastics training and tumbling experience behind me and have always been fairly flexible, however, I have encouraged him to stretch all muscles that cross the hip joint. Hams, adductors, abductors,etc.
Can I get some help here for him. I too could use help doing the splints the side ways.
Help!!

Dave

breathe out when you go down... i don't know why it just helps. also try going down into the split as far as you can then hold it for as long as you can - support yourself with your hands if you have to - this stretches out the muscles and if you do it before you go to bed and when you get up each morning then your muscles will eventually relax and loosen up enough for you to be able to do the splits whichever way you want.

Where were you Fable when I was doing the splits as a hockey goalie in ball hockey? I don't think my leg muscles would be flexible enough now.

Hey thanks for the input.
Breathing out, yeah that makes sense there is no point holding ones breath while stretching. Thanks again.
I will keep doing what I'm doing. Stretching the muscle groups that cross the hip joint. Hip flexors/extensors/int. & ext rotators, etc.

Thanks again.

Hey Dave,

What's helped me make gains in the splits department is weights. Side splits while holding a 25lb dumbbell just gives a little extra push so my body can push itself. I find that with some weight my body can go deeper, also with the exhale thing, and get more of a stretch so that later I can go deeper and know that my body has been there before. A little psychosomatic assistance doesn't hurt.

Still can't get into a full split, but closer now than I've been in a long time.

Side ways splits are really easy to achieve: they just take time. Go into the side split as far as you comfortably can and make sure your hips are aligned with your ankles (you're not leaning forward or back). Now just work the split every day until you can reach the ground. Use your arms/hands to support yourself as needed until you can get all the way down.

I recommend wearing socks, but no shoes when you do this. Shoes make it too difficult to work your feet out. Bare feet can work on some surfaces.

If your trying to do middle split, sitting in a straddle, then trying to get your chest to the floor will provide a strong stretch. Another good stretch is to stand in a stradle, go as close to the ground as possible, rest your forearms on the ground (or entire body), and hold for 30 sec to a min.
If you want to increse the middle split, you can do it on 2 raised surfaces (about a foot off the ground) and do the latter technique, with forearms down.

For left and right splits, correct technique is about the only way to extend them, along with flexing the back leg to further stretch.

man after 6 years of ballet (off and on) I still don't have a full splits T-T

some of it depends on your past. If you did flexibility training when you were a kid, then your body is more apt to be able to do the splits. What I do to work mine is to go up to a wall and push myself into my splits against it. That or laying on the floor and then pushing your ass up against the walls and trying to pull your legs into the splits against the wall. You just let gravity do the work and stay like that for awhile it'll help a lot