-
Flexibility loss?
Hi,
I have a problem that I wanted to ask you guys about. I have had some problems with my front splits, but my middle split is just fine and quite easy to get into.
Lately I´ve been working on the front split a bit more to get some results and the only result I´ve got is pain, pain, pain and loss of flexibility. I dont push if it hurts and I try to stay in the stretch until my body relaxes and I dont do any ballistic stretches as I feel (and think) that is not good for the muscles. The pain I feel is in my hips, butt and back of my upper legs. The hipflexors are fine and lower legs are fine aswell.
To my questions. Have anyone got any tips for the frontsplits? And how often do you exercise deep stretching? (Some say you should do it everyday and some say only one day a week?!)
I dont ask for shortcuts but I seem to be doing something wrong. What just gets me is that all the other stretches are going just fine and I have gotten huge results so far. 🙂
Thanks!
-
10 Replies
-
I practice my splits at LEAST 4 to 5 days a week. its ok to do it every day but you might get sore and see that u cant quite get into it as easy as u could a couple days ago..(this happend to me, im sure everyones different) its ok to also have a rest day to let the muscles heal so when u get back into it youll notice u can get into it easier) it def takes time i ahve been workin on mine for quite some time an its still a hassel lol.. I do 48 mins of yoga after every practice, I so alot of OTHER leg stretches that will help with the splits, but when i get to the split itself, i dont go ALL the way down on the first breathe ease into it maybe by the second breathe, i go lower with every exhale and i either sit in it for 5 LOOOOOONG inhales an exhales or just one whole minute. Its always good to practice them when u are REALLY warmed up. Sometimes even a hot shower doesnt cut it its good to have some range of motion in the legs before u try. Patience is the only thing i had to really learn with the splits since i still have problem with them if i dont stick to it on a reg basis.
-
I suggest deep flexibility training for a (particular muscle group) no more than 3 times per week. This is assuming you're not a pro dancer, contortionist or something of that nature. I find from personal experience that training everyday will cause me to tighten up.
Have you tried using a foam roller to stretch? I use a roller in the lessons for stretching, so you could take a look at those as well
So for example you could do the Front Splits routine Monday, The Back Mobility routine on Wednesday and the Middle Splits routine on Friday. https://www.studioveena.com/img/smilies/icon_flower.gif
-
I think when we run into tightness in one area, it is actually a reflection of tightness somewhere else. I just did a post about how my right hip is bothering me in the straddle, but not my left. I think it is because I am stronger on that side in my middle glut than my left AND my lower back is super tight. The tightness is probably pulling on my middle glut in the straddle and making it hurt. It might be the same thing for you. Stretch your entire body: calves, shins, butt, hips (in and out), hamstrings, quads, hip flexors, low back (back and sides), lats, abs, back, shoulders, traps, triceps, biceps, forarms, wrists, and neck. You'll probably find a tightness that is contributing to the discomfort.
-
you are totally right sensualscimitar. everything connected so its very possible to be tight somewhere else when another feels tight.
-
Thanks for the tips. What really irritates me is that I was in my front split about 2 weeks ago and now it just hurts and I am not even close.
I have tried find foam rollers here (sweden) but I can´t find it.
I do have problems with my back and neck that I get treatments for. Could that effekt the splits?
I do a few different exercises for the front splits (some from Aletheas DVDs and Felix and some from youtube and of course here. ) 🙂
One of my reactions was that I was maybe doing it to much/often and maybe that is why Im sore and so. 🙂
-
yea maybe. i got so sore from aletheas tho i loved it. i had to stop the ballistic stretching. i know thats how she got to be that flexi but it hurt me. my body wasnt ready for it. an i never went back to it =/ so i just took what i liked that i could do out of it an added it to my daily routine. i f the pains u are feeling in your splits like tight or sore feelings i dont think your back an neck pain is affecting that but if its stabbing shooting pains maybe so. I think u just need some healing time =)
-
Try resistance stretching. It really works, but only do it a few days a week. You can learn the exercises from Bob Cooley's book "The Genius of Flexibility" (I found tat on a thread here and it is a good resource.)
-
I love her stretches except the ballistic part. As you say, it hurts to much. 😛 No, no shooting pain. It is just really tight and is a bit uncomfortable, some days I cant breathe through tho. The actual stretches has only been hurting the last week for some reason. I guess I just got worried. 🙂 The pain usualy comes the day after.
I also like Felix stretching DVD and her exercises. 🙂
What is resistance stretching? 🙂
-
Are you sure you've warmed up well enough? Also you might be stretching too far. These are both common things that bring on soreness.
-
resistance stretching is when you get into a position with the muscle shortened, then engage the musle as you move the the position where the muscle is lengthened. Ex: laying on your back w/ 1 knee to chest. Engage the hamstring as you straighten the leg. It works well if done correctly and you will be sore the next day. Check to see if your library has that book.
Log in to reply.