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Beginning oversplit stretching
So I've gotten my front splits on one side with my hips opened to the side and knee turned out. It's pretty easy to get into and hold there now, and I'm wondering if I should start working on an over split or focus more on squaring it up (or both)? Although I have had splits a couple times before (on the other side, interestingly) this is the first time it's ever been easy and consistent enough for me to consider working the over split.
Where do I start?
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5 Replies
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I'm not an expert but in my experience with teachers of various disciplines, it seems to me that being square is a very important thing when it comes to splits. I recently did a contortion class with a career carnie (ie. works in the circus as a job doing hand balancing and contortion and I think maybe some aerials) and she said she wouldn't let her students work on oversplits unless they could show her they had a square split. I also do a stretch class with an ex-professional ballerina and whenever we would work on splits, it was about improving technique with the goal of being as square as possible.
I have seen a video recently with someone advocating that un-square splits were perfect for working the oversplit but I don't really know what they were basing that on other than the fact it's technically easier. In the long run though, I don't know if it then does bad stuff to your hips, but personally, seeing as I'm getting a bit older and my hips are getting a bit clunkier in general, I like to follow the advice of those people I know are qualified to advise me….
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Disclaimer: not an expert!
I can do a turned out/jazz split on my left side, but not quite squared. I have used Alethea's Pure Splits DVDs and she advocated starting to stretch for an oversplit when you are a few inches from the floor, which I tried. It's much easier to get close to the floor if you do. For my left split my back leg (right hip flexor) is flexible enough for a split but my front leg (left hamstring) isn't, so I use a yoga block under my front foot. I do a series of lunges and other stretches before trying this, and don't push yourself too hard… just to the point of slight discomfort. After I stretch using the yoga block my left split is under an inch off the ground. It helps me to use the yoga blocks for straddle stretches too… I always get much deeper into them after propping my heels on blocks. Just if you do train for oversplits be careful and don't try to force yourself onto the floor… it should just feel like a normal splits stretch with slightly more intensity.
Again, not a professional but it has worked well for me in getting my left split and in getting my chest on the floor in straddle. 🙂
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Splits are so much harder and intense if you are squared. Ive practice squaring from the moment I start splits training, now squaring is second nature.
Sitting into them for a minute at a time for 3 sets will do you wonders.
Have you looked into the Valentino Brothers??
They have dvds or you can download there series.
The also have virtual classes. I took two last week.. Its like being in a real class and Emil watches your form. He will tell if you’re doing it right and how to maximize your stretch.I already feel a difference!
Alethea’s Dvds and Veenas stretching videos got my into my splits last year when i never did one in my life.Emil is helping me go that step further.
Good luck in your stretching. -
In our studio, we work only with squared hips, and work on over splits even if we don't have a flat split yet.
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Thanks for Your input ladies. | just want to add that | do all my stretches, lunges, etc. squared and only Open up my hips to drop lower at the very end. I guess I will start with Oversplit training in the same way. I am off work tomorrow So hopefully will get a chance to try. Pics to Come of my first Oversplit attempts Soon! 🙂
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