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Air splits
Ok I have read many threads and have yet to find one that addresses air splits. I understand you have to get a floor split first but my question is…exactly how after achieving a floor split can one achieve an air split. Meaning the splits people do whilst upsidedown with no gravity assisting them? I can do a front split on my right side once warmed up and stretched but can not for the life of me straighten out my legs when upsidedown. on my back I can not get my leg any where near my face but if I split ont he floor I can touch my face to my knee. What's up with that? Is there a different type of stretching needed to achieve these effortless leg splits?? I have seen so many lovely ladies do these splits while in the ayesha and also the jade…I'm a littel envious and would like to start training my legs to open up ( don't laugh I know I totally sound slutty when I say that lol) anyway, suggestions???
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6 Replies
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Yes, the stretching is different! Being able to do a split in the air without the ground to push against your legs is not just about flexibility, it's about strength. If you have been stretching passively (not engaging your muscles while you stretch) then you may not have the strength yet in that range of motion to bring your legs into the splits on their own. Here's a stretching program that has helped a lot of girls on this site (I'm also currently trying and blogging about it):
http://www.unique-bodyweight-exercises.com/splits.html
The stretches are simple and probably already familiar to you (i.e. toe touch, lunge) but what is different about the technique is that it calls for more participation from your muscles through isometric and what the author calls "take no prisoners" stretching. The techniques seem solid and there's a lot of background info that explains why you're doing each stretch a certain way.
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Like HollySatine mentioned, it's definitely about strength! You'll be trying to pull your legs down into a split which requires the opposing muscles to contract (strongly), enough to achieve that same position. I'd recommend resistance stretching to help you progress, e.g. Dara Torres' Restance Stretching DVD. There is also the book by Bob Cooley, but I have no experience with that.
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I have also head that being able to oversplit helps alot.
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thanks ladies!
Eva: I have beey trying to oversplit, I can do it on the right but not the left and only after running 5 miles ( when I am HOT not just warm lol)
Evamp…Thanks, I will look up those resources. ( by the way ur profile pic is gorgeous)
HolyS: I will def be checking out that link, you make a lot of sense. I never put much thought into that until today when I tried to spilt while on my back and looked like a dying cockroach!
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Getting a yoga strap helps for practicing splits when laying on the back if nowhere close. It allows a consistent resistance where as if struggling to pull leg back with hands can be inconsistent. Yoga straps can be bought at target for 8-15. Some people use towels or scarves. I have tried resistance bands for this but find too stretchy. The strap can also be helpful for the upright scorpion
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If using strap or towel like the other ladies said use resistance to build stretch strength.
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