Splits, leg extensions, flexibility HELP! please:P?

Question

this summer i want to get really flexible for dance next year ( all my splits down) but im not sure what stretches are good how many times to stretch and how long it will take. my right splits are basically down but the middle and left are horrible. Also ive always wanted to be able to lift my leg without my hands just leave it in the air(i dont know wat its called) so if anybody knows how to learn to do that...anything will help thanks a million:D

Answer 1

okay first of all...you need to be determined. Dance is not something you cant be totally committed too. You need to do your splits every day also ask your dance teacher or an older dance student for tips on working on your flexibility....i recommend staying in your splits for 15 minutes and holding it.

it is called a develope.....it requires lots of strength and technique.....and flexibility....good luck! just hold your extensions less and less until you feel you can let go!

Answer 2

If you dont do ballet i recommend it.

Answer 3

honestly, you really do have to be dedicated. especially during the summer months, the temptation to just lay around all day is sometimes overwhemling.  I highly reccomend stretching for at least thirty minutes a day if not more.  The key is to not over stretch because you will then not want to stretch the next day.  Also, do not get discouraged if you do not see reults immediatly.  You cannot rush this process and in the case that you do so, it will not turn out so well. I hope that helped a little

Answer 4

do yoga and palaties, that will help a lot :)

Answer 5

I was recommended by someone to take a warm bath. Grab a glass of cherry for company (or a mobile phone for texting.) and then lie on your back wth your legs against a wall. Allow them to fall open (without pushing your bodies comfort limit).

And then lie back and chill for 20 minutes while gravity gently pulls them further n further.

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Also recommend doing similar gentle splits position when you are doing any grooming in the morning or eve - as you're sneaking in extra stretch time during your regular routine. If you sit on the floor in front of your mirror. Focus on keeping a straight back (chest lifted). This position becomes tiring on lower back and chest, so it's great strength training for both those muscle groups. With time your strength in these muscles will mean you aren't contracting your leg muscles for sragiht tall upper body support. With this relaxation in your legs you're then kinder on the hamstring muscles around your knee - sorry not a professional dancer so I don't know the muscle group terminology (yet). This floor stretch I mentioned is the one that I'd warn you not to push too far as sometimes I have overstretched that inner thigh hamstring muscle and you get this slightly tingly inflamed irritable sensation - any inflammation anywhere is a sure sign to me that i'm pushing my limits too eagerly. No good!

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You can also trade the mirror grooming stretch suggested above for simply placing your feet against eachother. Knees pointing away from eachother at the walls. Keep your back stragiht and tall always, and keep yourself away from th mirror so that you have to work to lean closer to see what you're doing. :)

E.g http://santoshashop.com/asanas/baddha.ht...

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Yoga / pilates moves are excellent. There are about a core 4-5 that I really love doing for leg strengthening and flexibility.

This one is tops (one leg might give you more trouble than the other. do the weaker legs for longer / or more repititions): http://santoshashop.com/asanas/nataraja....

This one too:http://santoshashop.com/asanas/anjaneya....

Keep dancing!

Here are one of my inspirations:

http://youtube.com/watch?v=OPay-4_loNk