MissKitty83
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Update! surprisingly, not sore today! Did I not push hard enough I wonder or hold the stretch long enough?? SHOULD I be sore the next day? I can feel it a little, just when I tense the muscles, but not anywhere near sore. Have not tried Day 2 yet – have to warm up first. Will post later when I have. Didn’t want to try from the floor because I thought posture was more important – keeping my back straight, rather than bending forward to reach the floor between my legs. Does it matter?
BTW Ratty, thanks again for posting this site – I was so impressed last night that I reposted your original 2 posts about it (in quote form to credit you, of course) in another thread about flexibility in the Health and Fitness forum. I hope you don’t mind. https://www.studioveena.com/img/smilies/icon_e_confused.gif I just wanted to share it with everyone! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
~Miss Kitty
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This is from another thread, it started with talking about STACEY NEMOUR’s Secrets of Splits & Flexibilty DVD, and then the ingenious ratty said this:
I bought this DVD and it has some good stretches in it, but overall I’m not that excited about it. Most of the stretches are ones that I already work on, so I didn’t find any real "secrets".
However, I DID finally find a method that got me into full splits fast (WOO-HOO!!!) even with a pulled hamstring that has been giving me fits for 4 months. Someone else on the forum (I can’t remember who) posted this awhile back and it WORKS, and it’s fast. I am soooo excited about it that I’m going to give a class at the studio to show everyone how to do it. It’s very simple, but not easy, lol! The article is here:
http://www.unique-bodyweight-exercises.com/splits.html" onclick="window.open(this.href);return false;
The main way that it works is that you hold each stretch for a VERY long time, forcing the muscles to fatigue until they give out. I think most of us are used to holding a stretch for what feels like a long time, but isn’t really long enough to get the job done. In this method you stay there for a few minutes (feels like forever!) and it’s not easy! You can start to feel it happen after that. It only took 2 sessions for me to see a real difference. I’ve done it 6 or 7 times now and the difference is amazing. My routine takes about 15 minutes and does not hurt my pulled hamstring.
If anyone is interested, I’ll be glad to post more details. I LOVE this method, and am so grateful to the poler who originally posted it here, and who is now probably a contortionist, lol!
The article goes into lots of detail about the technique itself. I don’t do all the stuff he talks about because like you, I was pretty close to splits already but couldn’t get all the way there. I am trying to do this every single day, and it takes about 15-20 minutes, plus whatever time it takes to warm up first. Here’s my sequence:
1. Forward bend–just relax into it, keep relaxing and keep holding for about 2 minutes, or until your hands go flat on the floor. I got almost immediate results with this one.
2. Lunge–back leg is straight out behind me with toes on the floor so knee is off the floor. This is great for the hard-to-stretch muscles at the tops of thigh and front of hips. I start out with hands on the floor, and then gradually start to take the weight off of them a little, so more weight is going into my hips. I hold this for several minutes on each side. I don’t feel huge changes while I’m doing it, but I can tell it helps with my back leg when I go into splits.
3. Side Lunge–hands on the floor on either side of my front foot–this gives a great side stretch as well as the leg stretch. This one is reeeeeaaaaallly hard to hold for a long time, but I keep sinking lower until I can’t stand it anymore. It’s probably only a minute or so. Feels like infinity.
3. Front splits–back knee facing down, hands on the floor, I go as deep as I can, then wait it out while consciously relaxing the muscles. Push down a little more, then relax and wait. And again, and again, and again…lol…I spend a few minutes on each side or until I can’t take it anymore. By then I’m way further than where I started every time!
I do it on both sides and sometimes repeat it.4. Straddle splits–I hold on to the pole and slide down as far as I can (this was my least flexible area) and wait, letting my body weight slowly push me down. It’s a great upper body workout, too, since you’re supporting yourself with your arms, lol! My arms were actually sore the next day! If you wait long enough you’ll really get deep in this one–it’s amazing after you do it a few times. I can almost get flat and I’ve never been even close to that, EVER!!
5. Front splits–after doing the straddle split I do these again, and this is when I can get all the way down. The straddle definitely helps with the second round.
6. Straddle split–If I have it in me, I do another straddle. By this time I’m usually shaking and worn out.
So for all of these, I am relying mainly on waiting out the muscle tension until it gives out and I can go further. It takes a long time and is very uncomfortable (that’s an understatement). Sometimes I will go as deep as I can, wait, then contract all the muscles hard for a few seconds, then relax and wait again. But usually I just relax and wait.
7. Leg raises–I don’t do these every time. Lying on your back, pulling your leg towards your head. For some reason, I don’t really feel the stretch with this one. Maybe because I don’t have the benefit of my body weight pushing on the leg. For this one I use the muscle contractions. I stretch the leg in as much as I can and hold it, then contract HARD, relax and wait, and then repeat it all a few times.
I don’t use all the visualizations like he recommends–I just stretch, breathe, and focus. And wait. And wait. And wait….
I could tell the difference almost immediately with these stretches. I am very tightly strung together, so I have to work hard for every little bit of flexibility I get. I really have to work on hip openers (I use some good ones from yoga, just not often enough). I’m going to try this technique with those stretches, and try to find a way to use it in backbends. I just love it and have been so excited to see real results, finally! I’ve also experienced less soreness and discomfort after these than with the way I used to stretch. It makes sense, since this really lets your muscles relax and lengthen. Sometimes I can’t spend as long as I want to doing them, but even if I can do 10 minutes I still feel the progress.
Let me know if you need any more info, and I’m anxious to hear what you think once you’ve tried it!!
I’m interested in hearing your take on it. I just finished Day One of week one. My front splits are 12 inches from the ground (while I’m clinging to a chair and shaking, trying to remember to breathe and get my muscles to relax) and my straddle splits are 9 inches from the floor. I’ll try and keep you updated on my progress. Hope this helps some of you.
I only reposted ratty’s posts here because they were in a somewhat obscure thread, and I thought this might make it easier to find. https://www.studioveena.com/img/smilies/icon_e_smile.gif
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I just found this thread and am going to try out this six week program. Just finished day one. Am 12 inches off the floor with front splits (clinging desperately to a chair and shaking) and nine inches off the floor with straddle splits. My legs are feeling weak and shake-y right now, will let you know how I’m feeling tomorrow.
~Miss Kitty
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Thanks for your feedback Bace.
~Miss Kitty
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In the South (USA) everyone knows what WD-40 is. It’s our fix-all.
"That hinge squeaky?" WD-40.
"Brakes squealing?" WD-40.
"Face broke out?" Wd-40.Ok, kidding about the face, but I’m sure some Southerner has considered it.
lol! I guess it’s like WINDEX huh?
LMAO!!! "Put some Windex on it!!!" Love that movie!!!
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YAY and welcome! I did my undergrad at CofC! This is a great site full of awesome advice and friendly polers!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
Thanks!! I’m learning that very quickly! There are so many voices here and everyone is so helpful and friendly! I know this is the right place for me! Thanks for the suggestion of the 45mm pole, Veena. I was wondering if that would be better for me – I’m 5’1" and my hands are only about 6 1/2 inches from the base of my palm to the tip of my longest finger. I read in an article somewhere that chrome can flake off a pole… have you heard of this?
I’m already addicted – my girl friend and I have been playing with the idea of taking a pole dancing class for almost a year now, But I’ve only really seriously started to look into it in the past month or two. I can’t stay away from this website. I love all the information you’ve put out for us, Veena, and I love everyone here, how they’re so helpful and friendly and encouraging! I keep watching everyone’s videos of inverts and spins, and I can’t wait to be able to do that myself! Even Hannahpc’s videos of her very first few days with her pole are helpful – lets me know that if I turn out to be terrible at first (which I’m sure I will) at least I’m not the only one!! ^_^
~Miss Kitty
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I was wondering if anyone knew anything about the Markstaar pole kit. Has anyone used one or know someone that’s used one? I know you get what you pay for, especially after hearing everyone here rave about the xpole, but could I get some feedback on this? I’m looking to buy my first pole and was curious if this was a viable option. Here’s the link. Thanks!
http://www.markstaar.com/product/DANCE-POLE-KITS/2-STAINLESS-STEEL-DANCE-POLE-KIT.html" onclick="window.open(this.href);return false;
~Miss Kitty
