How do I stretch for the splits?

Question

Okay, please understand this: i have never taken any dance, gymnastics, martial arts, or anything that has required splits. My flexibility has ALWAYS been horibble! i can hardly touch my toes! my splits are two feet off the ground. But just barely, i made my school dance company. :O i am in eighth grade but when we come back for ninth grade we are REQUIRED to have atleast one split down. please help! i have looked on tons of websites and they don't even help. I feel like i am pulling muscles and nothing is working.

stretches i've been doing:

regular pike stretch

straddle

butterfly

sit in splits

i need more!

PLEASE HELP

Answer 1

get on a barre. put your leg up so that your ankle is sitting on the barre. now this may look gross but it works. leave your leg that is grounded on the ground and dont let it slide with you as you slide your leg that is on the barre down the barre so that you can feel it stretch in your legs and your groin. do this both legs. do it about twice a day and you will be in the splits in no time. good luck hope i have helped.

Answer 2

http://www.wikihow.com/Stretch-for-the-S...

Hope this helps :)

Answer 3

Kneel with one knee down and the other up. Then extend you back leg. Sit there, even though its stretching only your back leg. Then slide your front leg forward,

Thats how I was taught. My dance teachers also told me to NEVER bounce (bad for your muscles) and to take deep breaths because that gets oxygen to your muscles. (I think thats why yoga works)

Figure out if your left or right leg is more flexible or if your straddle (middle) is better. If you only need one split and you've got a time limit then focus on your best one.

Oh and practice twice a day. Make it like a routine or something. Like brush your teeth with one leg up on the bathroom counter. Hope this helps.

Answer 4

....try the pigeon.

You sit in the splits, but your front leg is bent in. Make it a 90 degree angle. it should help. If not then lay down on your back and pull your leg towards you, hold it with your hands, then pull your leg away while holding on ( for resistance) then release..if you do it right your leg should inch forward.

GOOD LUCK

Answer 5

Ok have you ever heard of the frog? if not i will tell you...lie on your stomach and touch you feet together. Sorry if that doesn't help its all i know.