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I need a stretching plan for the splits
I've never been able to do the splits, and after a year and a half of pole dancing i'm starting to get frustrated and impatient because I want to be able to do splits for floor work and that splits inverted hold that Veena is so good at https://www.studioveena.com/img/smilies/icon_e_wink.gif I know everyone is different with the splits and has different progression but I was hoping that someone would be able to give me a plan to follow along, since I progress best when I have a set out plan. I currently am about a foot off the ground in straddle splits, and i'm about the same for the left and right splits. My worst places are hip flexors and hamstrings.
What types of stretches should I do for starting out and how long/how often? and what would be the next types of stretches after I mastered the starting out ones, etc? Would be amazing if anyone could help me figure out a plan! https://www.studioveena.com/img/smilies/icon_mrgreen.gif
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6 Replies
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Hi Bluesioux,
Do a forum search for 'Splits in 6 weeks'. I have tried various stretching sequences and this one has been the most effective for me.
Let us know how your progress goes!
: )
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I believe Veena has some more stretching videos on the way as well. https://www.studioveena.com/img/smilies/icon_cheers.gif
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I just bought the MaxiFlex…will let you know how things went!!
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Hi I'm a certified athletic trainer and assist athletes with flexibility everyday. Here are stretches to help you with your side stretches.
Hamstring stretch:
http://www.sbortho.com/assets/exercise/hamstring.jpg
This is the best hamstring stretch IMO becuase it takes out your low back so it focuses solely on your hamstring. Make sure your leg is directly straight in front of your body!! Not out to the side! Do 3 sets and hold for 20-30 seconds each. Stretch to the point of a pull, not pain. You can do this multiple times a day 6 days a week.
Hip flexor stretch:
http://www.osteoarthritisblog.com/wp-content/uploads/2010/12/Kneeling-Hip-Flexor-Stretch.jpg
3 sets of 20-30sec. Make sure you keep your chest up facing the wall infront of you as much as possible.
Then I usually stretch like this 3 sets of 20-30 sec:
http://www.thestretchinghandbook.com/archives/ezine_images/hamstring_stretch_1.jpg
And then I go down into my split as far as I can for 3 times and hold it for 20-30 secs.
HTH! 🙂
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Thanks everyone! I'll be trying all of these methods, since i'm so desperate 😛 and danzn16, should I keep doing all those same stretches everyday until I achieve the full splits or should I move on to other stretches after a certain point?
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do those stretches everyday until you can do your stretches and even after you can do your stretches they are still beneficial. other stretches are also beneficial as well though!! those are just the most beneficial, direct, get you there as fast as possible in my opinion!! good luck!
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