Flexability help?

Question

1. how can i improve my back flexability? are there any stretches/excersises i can do?

2. i need some stretches that i can do to improve my front split, im about 6 or 7 inches from the ground now.

thanks so much!!

Answer 1

You can go to physical therapy for both.  You don't only have to be hurt to go to it.  If you want to stretch out your back than you shouldn't push yourself.  Everyday do a little more stretching.  Do "the cobra" stretch.  And try and touch your toes to your head.  That will help.  Also do some arabesques.  That will be good to stretch the muscles in your back.

For splits you are going to want to make sure that your achilles tendon and your calf muscles are completely stretched out.  Just keep practicing going into your splits.

Tip:  Don't run if you plan on being flexibile.  Running makes your muscles shorter.  So, if you do decide to jog around then you are going to want to stretch before and after you run.

Hope I helped ! =]

Answer 2

I had a summer that I didn't dance but wanted to increase my flexibility and I found a series of yoga poses that I could do every other day to help me stretch and strengthen. Here are some for your back:

http://www.myyogaonline.com/search_yoga_...

http://www.myyogaonline.com/Adho_Mukha_S...

http://www.myyogaonline.com/search_yoga_...

http://www.myyogaonline.com/Two_Knee_Spi...

Then as with anything, it takes continuous stretching, it helps to warm up before you stretch or to stretch after you take a shower. Keep it up and you'll see results with your splits. If you stretch your hamstrings and hip flexors, it'll help your splits too.

But as with anything, it takes care (much care to not hurt anything!) and persistance. So you can't do them for a week and expect to be a contortionist. Do them regularly and you'll definitely have noticeable results by the end of the summer! :)

Answer 3

Well for back exercises do back bends and try to ut your elbows on the ground. Also with someone you can stretch by laying down on your stomach and have someone slowly pull your arms up so you kinda look like a snake i guess.

And for your splits make sure to do both!! Be equal, and you can stretch your front leg and bend the sencond and out like a pillow under you back knee and slowly take it away so you will be closer. And you can lunge down and stretch your back leg and keep the front one bent and bounce up and down to stretch your muscles.

hope this helpss!!