Wednesday, February 5, 2014

How to Get A Split- Limbering exercises

(Pictures to be added)
So these stretches were super effective and helpful to be in getting into a split. And I feel like they can help you at any age (though I wouldn't recommend it if you have arthritis/other serious muscle problems). There's no guarantee of how long it'll take you to be able to get into a split, but no matter how flexible you already are, it's going to take a while. It doesn't matter what order you do them in.
  • Ankle on the knee
  • Butterfly
  • Calf stretch against the wall (facing forward pushing w/ hands, sideways with leg on the wall, etc)
  • Dancer's stretch (sitting leg over flat leg and body twisted with arm over other)
  • Seated calf and hamstring stretches (legs apart + toe touch each leg and center, body roll into center, one leg bent and toe touch each leg+switch, legs bent into z and hold)
  • Squats
  • Side squat combination (all upright- one leg bent forward one leg back, straighten forward leg bend down toe touch, bend down touch center, sitting squat, bend down in squat with one leg out, turn and bend forward leg the other leg straight back, straighten forward leg... continue)
  • Toe touches
  • Wall stretches- do this one last (lie on your back and press butt onto wall with legs straight up, slowly spread apart until as far as you can go, let gravity continue stretching, when ready turn to the side and try to push down into a side split against the wall, when ready flip over and turn to the other side)
Of course this is not conclusive, but they certainly helped me. I'll probably upload an accompanying video. In the meantime, I also suggest Emma's videos on stretches for the spiral (because I used to take figure skating and that also boosted my flexibility).

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