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Doing the splits

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Nikki
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2003/06/17 11:11:27 (permalink)

Doing the splits

Maybe gymbabeliz you might know the answer to this. But I'm trying to do the splits. I'm very flexible in the hamstrings and can touch 20cm past my toes, but I just can't do the splits! Is there a technique you can recommend to increase flexibility this way??
#1

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    gymbabeliz
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    RE: Doing the splits 2003/06/17 11:28:25 (permalink)
    Firstly congrats on your hamstring flexibility! Thats pretty good.

    The best stretch for splits I know requires a partner, preferably someone you are comfortable being quite intimate with!

    You lie on your back with one leg straight on the ground, the other pointing straight upwards. Get your partner to sit on the bottom leg, quite high up so you can't twist your hips or lift your leg off the ground. He then has to press your upwards leg towards your face, while you press it in the opposite direction (so basically your leg doesn't move but you are both pushing.) After say 20 seconds, relax and let him push your leg closer to your face, just to the point where it hurts. (He should hold your leg at the calf and at the thigh to keep your leg straight) In that position, you both push against each other again. When you relax you find he will be able to push your leg down a bit further. Push against each other again. relax again, and your leg goes even further to your face than it ever has before. This is because you need to relax the muscles to stretch, so by contracting the opposite way, you relax into the split nicely.

    Other than that, just go down as far as you can go, and stay there and try to relax, keeping your hands off the floor. Or stretch your legs on a conveniently placed piece of equipment (as per my beamstretch photo!)and RELAX!!!
    #2
    dirtyvest
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    RE: Doing the splits 2003/06/17 16:18:16 (permalink)
    I'm trying to reach the splits too, out to the side. I nearly got the front to back splits done (if that makes sense) but I had knee twinges so had to stop.

    I do alot of stretching due to back probs (hips, lower back and hams). I do a seated split stretch which I hold for 60 secs and slowly try and progress further during the time and then also do a similar thing standing up.

    I look forward to being 18st and just dropping into the splits at the drop of a hat. People are freaked out enough with the flexability I have for a 'big guy' as it is.

    I don't think me doing the splits will be such a turn on for the guys here at MT tho. [:P]

    Dirty
    #3
    gymbabeliz
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    RE: Doing the splits 2003/06/17 16:38:25 (permalink)
    no, but I would be impressed :)
    #4
    shorty5
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    RE: Doing the splits 2003/06/17 22:12:33 (permalink)
    Very impressive dirtyvest. I think it's amazing when guys can do splits ... although most guys cringe when they see other guys do it!

    I used to be so good at doing splits ... strectching is the ket. Gymbabeliz ... good stretching technique, I'm definitely going to give that a try as well! Maybe I can get back to where I was with that!
    #5
    dirtyvest
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    RE: Doing the splits 2003/06/17 22:25:21 (permalink)
    Can't have you ladies with the monopoly on doing the splits now can we??

    I have to be careful that I don't drop down too quickly tho [xx(]
    #6
    Steel Girl
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    RE: Doing the splits 2003/06/18 06:33:46 (permalink)
    Ouch!

    You know we are going to want photographic evidence of the splits you know DV

    I used to be able to do them when I did dancing years ago but I'm not that flexible anymore - not to say that I'm not flexible of course lol
    #7
    Medusa
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    RE: Doing the splits 2003/06/18 11:50:31 (permalink)
    Just keep stretching Niki, I find it easiest to drop into the splits from a yoga position, I think its called the warrior, having said that I have been neglecting my post leg training stretching sessions somewhat!
    #8
    roxyyo
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    RE: Doing the splits 2003/06/21 06:25:36 (permalink)
    oh what id give to be able to do the splits again!!!
    #9
    Nikki
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    RE: Doing the splits 2003/06/21 20:53:37 (permalink)
    I've done a bit of research on stretching and improving flexibility and I came upon this article. http://www.hartmann-international.com/001articles/stretching.htm

    Hartmann is an ex-olympic athlete who now works with olympic teams as a physio. He recommonds short bursts of stretching rather than holding it. Interesting reading.
    #10
    philyio
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    RE: Doing the splits 2003/06/22 15:27:19 (permalink)
    I'm a man that drop into side splits.
    Unfortunately I pulled by groin slightly one day, nothing serious, however i went out that night and go lashed, ended up on the stage in a club dropped into the splits 3 times (cold) which is have done when pissed b4 without problem. Next morning however i woke up with a nasty groin/hamstring strain which still hasnt mended 1 month afterwards!!!

    Doing the spilts is not worth it!!!
    #11
    J_Sagu
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    RE: Doing the splits 2003/06/24 10:12:50 (permalink)
    Hey!! This brings back memories! I used to go karate, and we had to try and do the splits. There was one guy, who couldnt do it, and once, whilst he was doing it, he sh!tted in his pants! ROFLMAO!

    Thing is me and my cousin saw him for the 1st time in like 6 years on sunday, and we could not stop cracking up!
    #12
    dirtyvest
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    RE: Doing the splits 2003/06/24 16:32:24 (permalink)
    Interesting article Nikki, I will certainly give that a go. Altho I have found static stretching effective until now, I have defnately plateau'ed over the last year I guess.
    #13
    ink
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    RE: Doing the splits 2003/07/22 21:21:37 (permalink)
    I am working on my flexibility at present aswell how often does it need to be done? Do I need to be well warmed up?
    #14
    dirtyvest
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    RE: Doing the splits 2003/07/22 21:57:24 (permalink)
    Best to be warm as that makes the muscle more supple and less prone to injury. Personally I stretch 4-5 days a week, about 30mins each time. I really don't know if that is too much or too little tho but has worked so far.
    #15
    Slyblackdragon
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    RE: Doing the splits 2003/08/12 02:35:05 (permalink)
    My goals are front and back splits, and do palm the floor. I got fingers to the floor, and about 4 inches left to go on both of my splits. Thing is, my hip muscles hurt before I can go all the way down. Any reasons for this? Also, Dirty, does stretching really help lower back problems. I have a horribly bad back for my age.
    #16
    Yib
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    RE: Doing the splits 2003/08/12 03:18:56 (permalink)
    Im able to do the front to back split[:p]. Im still working on the side to side one, almost there. I became very flexible because of pilates. It only took me about two months of pilates for me to do the splits.
    #17
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