-
need help with side splits
when i started to work on my side splits i first progressed very fast. then i came to a point where my thighs and knees already touched the floor, but at the middle were about 3/4cm left. since then i haven´t really progressed
today i had a idea: i took my two yoga blocks and some books with the same height. i placed my legs on the blocks and the books in the middle. now i managed to touch the books, so that this would have to be a flat side split. it stretched a lot of course, but at least i managed to get there ^^ (hope you understand my explanation)
then i retried it on the floor, but still couldn´t get deeper than about 3cm…
what do i have to work on to get my side split on the floor without yoga blocks?
i hope somone can help me…
-
10 Replies
-
Try stretching with only one leg in the side split., Go back and forth from side to side. Also take your leg and put it on a wall. Slide it up. You can also do this on the pole. I just commented on one of your videos-not sure which one but you were doing a side split and you need to over extend it a lil. Not much. I stretch four times a week and practice all way splits in my routine. You can also have a partner "push" you but really just to cozx your mind that you are doin it. You won't need a partner after a few times but it always helps me.
-
thanks a lot for your tipps. i´ll stretch my legs now also seperatly!
what do you mean with going back and forth. in which position should i do this?
i think i didn´t get informed about the comment yet. the only one i received from you, was at my video "the Q", but there´s no side split in this one. i´ll check my mails again later.
i also wondered if i should place my legs different. i prefer to slide down with my knee pointing forward, but i also saw people doing it with their knees pointing to the ceiling. do you know which one is better or easier?
-
You should point your knees upward towards the ceiling. Wiggle them to "shake" or stretch a bit back and forth, but always upwards.
Ya, the Q video-what I meant was a side split like this,but on the floor. I am always able to feel it this way different than splits for some reason. I feel it at my inner-most part of my thigh.
If you point your knees forward, you will get to the floor quicker, but the best way is to do it w/ your knees up b/c you will become flexier.
I promise that I was the girl in high school who could never touch my toes, and now I can do all three splits and am super flexy, so I won't steer you the wrong way 🙂
I stretch 15 min 4x a week. (sometimes it goes to 20 min. depending on if I am trying to be quick or anything.) If you miss a week, just pick back up and try to do atleast something wether it is 2x a week or just 1x, but I typically do 4 even if I am not working out so I keep up.
Good luck!
-
thanks again for your help! i´ll try it next time with my knees pointing upwards. i don´t care if it will take a bit longer then to get a full side split, getting more flexi sounds great 😉
i usually stretch after nearly every pole training, but i one day only work on side splits and the other on front splits. so i don´t stretch as often as you do, but about 2 times a week at the moment.
can´t wait to try all your tipps and see if i´ll make some progress again
-
I may make a video this weekend to show you partner stretch too so you can work on stretching w/ a partner. Your partner can be your pole if you are solo:) I try all way splits in each routine, if even for 30 seconds. That way your body will keep up w/ muscle memory.
Good luck. Let me know about your progress.
-
i´m sure my boyfriend will help me with partner stretches (as long as he doesn´t have to stretch ^^). a video would be awsome!
-
It seems you got some good advice already but don't forget that working on straddles (sitting with your legs apart as much as you can and leaning forward aiming to have the whole upper body lying flat to the floor) will also help you gain the flexibility needed for a side split.
Another exercise that could be helpful is to lie on your back, split your legs and pull them towards the floor. Straps around the ankles to help you pull are useful things for this.
Basically it's the straddle exercise that has given me my side split, but everyone is different so the best is probably to try out more than one type of stretch to find out what appears most efficient for you:).
-
thanks. i´m started working with the v brithers dvd last week which includes the exercise on the back. i´ll try your tipp with the straps! when i only pulled with my hands it didn´t work so good.
i will add the other exercise also to my flexibility routine ^^
-
worked on my side splits again today and the exercises were really good. i like especially those with only one leg ^^ i used a yoga block for this one and it stretched very good
i didn´t get deeper yet, but this will need some time of course
just had problems with the side split with my knee facing upwards. it felt strange and unnatural in my knees and i had problem to keep my legs in a line while sliding down.
when i do my splits with my knees pointing forward i do it on front of a wall and keep my bottom and feet touching the wall, so that i stay straight with my legs. in this position i lean forward while holding it.
for the other side split i used my pole to hold on while sliding down so that my upper body stays upright, maybe i´ll place something to hold near the wall next time to help my legs stay in line
-
just wanted to let you know that i made a little progress, yesterday was the first time i could get deeper than 3cm (only a little^^). so happy, that the progress is going on again!
Log in to reply.