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Stretching and splits help?

by admin on November 28, 2009

I’m a dancer and I’m trying to improve my splits and roll throughs. Could you give me any stretching ideas and describe them? Thanks!

Here is a good sequence of stretches that will help you get your splits relatively fast and only takes about 7-8 minutes:

1. Get down on one knee as if you were proposing. Now straiten your front leg and sit back on your other foot, bending your leg. Straiten the front leg as much as you can. If you can totally straiten it, put your head down as far as you can. Hold for 30 seconds. Now bend your front leg and straiten the back one, try to lean forward as much as possible, and straiten your back leg as much as you can. Hold for 30 seconds. Repeat for other side.

2. Now sit up with your legs out, like you are going to try to do the middle splits. Then bend your right leg and tuck it back, so your legs make an L (the bottom of the L is your right leg). Go back onto your elbows. Hold this for 30 seconds. Then reach up your left leg and hold for 30 seconds. Reach into the middle for 30 seconds. Repeat this with your left leg tucked back.

3. Now practice your splits, be sure to hold them for 30 seconds or more.

4. Now for middles. Go lay down with your legs strait up against a wall, then let them fall to the sides so your legs are in a wide V. Hold this for one minute or more.

5. Do your middles for 30 seconds at least.

Be sure not to bounce. This is called ballistic stretching and is very dangerous if unsupervised. Remember if you don’t hold for at least 30 seconds, you’re not really doing any good. Hope this helps

Leg Stretches

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