When doing the scissor splits,?

Question

or front splits whatever you'd like to call them, how do you stretch your back leg to go down all the way? basically the hip is what i'm asking. it hurts in a weird way when i try to stretch it in a lunge. it doesn't feel like it is stretching but it feels like i'm pulling on my hip. also, for the front leg, what is a good stretch for your hamstrings? oh sorry, but about the other split, the side splits, should your knees hurt after stretching, i'm not doing anything wrong and they are both facing th ceiling but they hurt after i stretch. and yes i CANNOT do either splits. i'm training for them.

Answer 1

sit in the hurkey position the back leg 90 degrees out and stretch to ur toe then turn and face the back and then lay down with your leg 90 degrees out. When you lay down you may feel the thigh muscle ache, and that realy stretchines me out for spliits

Answer 2

you could do the butterfly!

Answer 3

How long do you hold your side split. If your knees hurt, you may be holding the split too long. Hold them for 1 minute at a time. If you want to stretch more than once a day then you can, but no longer than 1 minute, and that way you can maybe make more progress without the knee pain, which may indicate a chance of injury, so be careful.

I stretch my side split by laying on my back and sliding up to a wall so my butt is touching the wall and my legs are on the wall. Then separate them and let gravity pull them down, all you have to do is keep your legs straight. And no longer than a minute or maybe less if you start to feel it in your legs.

For my "scissor splits" I do stretch my hamstrings and hips before I go into the split (sometimes), so to stretch my hips, I stretch my quads first (hold your heel to your butt keep your knees aligned and together), then I go to the floor to stretch higher up closer to my hips (http://www.exrx.net/Stretches/HipFlexors... And i stretch both sides (one side and then the next).

Then, because you don't have your splits all the way, all you can do is practice and continue stretching. Don't bend you knees in an effort to be closer to the ground, keep both legs straight and your hips square and support yourself with your arms as you get closer to the ground. And like I said, stretch more than once a day. So try twice a day, once in the morning, and once at night.

Good luck, and be safe with your body!