Is there a fast and easy way to do the splits???
Question:
Answers:
I realize that as a man and one who started to do the spits in my late 20’s and as someone who is above averagely muscular always seems to cause a lot of surprise when I do the front splits. (I can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that I bring this up is that I think anyone can do the splits, even the least likely candidates like me, and this is how.
Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well.
Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds.
While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg.
Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds.
From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center.
Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.
After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.
It takes a long time to do that strecth everyday
a lot of stretching!
lay down on your back and bring the knee of your right leg to your chest, hold it here for 8 counts then slowly extend your leg as much as you can while keeping it straigt then hold it there
repeat on other leg
email me if you need more or dont understand
I had that problem when i started gymnastics... EVERY DAY you need to stretch Ur legs i tried slowly every day to sorta get there pretty soon it does but STRETCH and be careful not to pull a muscle otherwise you won't be able to try for awhile
well i can do the splits and its not that hard at all if you are very athlethic and active. first u can start by doing butterfly stretches(feet together and push knees down to the ground) and u can also stretch by putting your foot up against a pole amd lean in toward your knees or you can just stretch your legs by sliding down into the splits untill u finally get there after that day or so you will BE SORE!!!!!!
well i had a really bad trainer one time in gymnastics he mad me go down as far as i could then pushed me the rest of the way it riped the muscles on my iner thigh but now i can just drop into the spits in a matter of like 2 seconds it hurts like hell and took a long time to recover i couldn't walk but hey it worked
I used to be on my high schools drill team what we did was stretch our legs really well and then we would sit facing a wall and scoot closer and closer opening your legs wider and wider and holding it for a few secs, we did this everyday and it took me a good month and a half to two months, but I went from only being able to do a half split to a whole.
I don't think you can put a time period on it, if you rush you'll end up hurting yourself.
http://people.bath.ac.uk/masrjb/stretch/... - is a great website.
More Questions & Answers...