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Any tips to improve straddle?!?
Hello all!
I am stretching nightly doing the BeSpun Stretching for Pole Dancers DVD. I have also looked at the Lessons stretches here. I am having a lot of tightness in straddle when you lower your torso towards the floor. I eventually want to get my chest/abdomen on the floor but for now it is hands and forearms.
Any suggestions on how to improve straddle flexibility? Or is it just a matter of consistency and time?
Thank you!!!
JeHanne
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20 Replies
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check out the spilts in 6 weeks thread. ive been tryin that program and the trigger point dvds. ive finding that im gettin a lil more flexible and better into splits every time i stretch.
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These guys are amazing and have separate programs for front and side splits. I find it really helpful. http://valentinobrothers.com/products.html
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Thank you Kat Pole Princess and Madfelice!
I was reading over splits in 6 page and will revisit it. I like DVDs since I can follow the timing and flow.
Appreciate the suggestions.
: )
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i bought the valentino bros dvd and was dissappointed. they are way advanced for the beginner.
try to look at the genius of flexibility. its 16 stretches and a warm up. tried it yesterday and felt good!!! https://www.studioveena.com/img/smilies/icon_e_wink.gif
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check out this thread: Flexibility – MaxiFlex. they have a youtube link about straddle stretches using crutches
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Sweet! Thank you so much!
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Oops… I forgot to add I went to the Valentino Brothers website and found you can get a download of the stretch program but I am far from advanced. I have not heard of genius of flexibility but will look up that too.
Thanks again for the suggestions!
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the genius one has a book n dvds. the 1st dvd is well paced but the second is advanced for sure.
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My favorite straddle stretch is the warmup series I learned in karate. It both passive and active flexibility (how much you can get without resistance)
You start standing with feet together lean forward with flat back and touch the floor – hold this untill the muscles give in to the stretch (its a sort of "ahhh thats better" feeling) for most people this takes between 15-30 seconds – if its cold out or you have lactic acid build up in your muscles from yesterday's workout it might take longer so be patient and don't move on untill it does give in. You can help speed this up by contracting the opsite muscle group for a few seconds and then exhale and release.
Then walk your feet to shoulder width – touch your hands to the floor between your feet untill the muscles give in then grab one ankle and pull your chest to your leg. Hold this untill it gives in then do the other side, then do middle again. Next you walk out your feet to about double shoulder width aparat and repeat. Then repeat at almost as far as you can go. Then repeat at as far as you can go. At this point you should still be supporting your weight on your hands with your cute little bum off the floor. with your hands in front of you using the muscles of your legs to support you slowly sit down. This help strengthen the muscles in the stretch position. If you are flat on the floor at the bottom of the straddle you can prop one foot up on a something so you still have space under your bum.
Once you are sitting down reach with both hands to one foot and pull your chest down to your leg – hold it untill it gives in then do the other side. After that reach with the oposite hand over to your foot and pull your shoulder down towards the floor in front of your leg.
In general a thorough warmup and cool down with lots of repititon of stretches. will give you the fastest results. That being said nobody gets their splits or straddle-splits right away.
When you are stretching to improve flexibility do it after your workout when your muscles are tired. and hold everything for like three minuts. However don't hold it if it starts to hurt. But do go farther if you stop feeling a stretch.
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Thank you Kat Pole Princess and Sanchara, great suggestions!
Sanchara, I will try the Karate straddle stretch tonight. Very interesting stretch progression, have definitely never heard of it before.
Thanks again! Looking forward to a better straddle with all these great tips.
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haha I wouldn't really call it a stretch programme. I've just worked with a lot of very knowlageable people over the years. 🙂
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Sanchara,
Thanks again for sharing, I tried it and was much more comfortable in straddle. I found putting one foot against a wall and another on a yoga mat kept me from sliding into a bad situation when I went as far as I could go.
Thanks again all for your suggestions! I have many things to explore now as I practice straddle. And I will be often since that's one of those pesky goals. https://www.studioveena.com/img/smilies/icon_e_wink.gif
I appreciate everyone that shared with me to help me improve this.
Happy Stretching!!!
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for those saying the valentino bros dvds are for the advanced, I don't really agree. What they show you is what you are aiming for, I don't think you are expected to actually get it like they do first up! The exercises they do are the same ones pretty much as my studio teaches and there is always some variation in how well you do them as you progress. If you look at them and think that is what you should look like straight out of the gate you will be disappointed. I am not advanced, and I use their methods and see real improvement. I am nowhere near looking like they do in their extensions, but I am getting there.
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omg!!! i just looked crutch size. looks like i need kiddie size. https://www.studioveena.com/img/smilies/icon_e_wink.gif
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just be warey of gimick flexibility training programmes that promise unrealisticly fast results. Flex training takes time. Even for someone who is naturally flexibile.
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