[lfReShbReaKeRl]

what are some good strecthes to help perfect the splits?

[MuffinJuice]

run, take a hot shower/bath. then your muscles will be loose.

then read a book or something in the splits. or sit on a bench at your computer in the butterfly position, a steady constant pressure. dont bounce or youll pull something

[stingrgrl]

I stoped dancin for awile then i lost my split and i had to get it back in two weeks! newaz get on one knee lik ur gonna propose lol
then leen forward and keep the knee on the ground in the same place and bend the other one untill u feel a strech dont forget to reverse it so u can do a split both was i made that mistake and it takes awile to fix i hope helped if ur confused but nethin hit me back

[lil'kiwi]

MUffinjuice,u are not serious ryte?
anyway,wat I do is I I sretch my leg apart till I am really low to the ground......make sure ur leg is straight...then I remain in that position for 2-3 minutes....might be painful but it is worth it...hey,no pain,no gain!..but doesnt mean u really have to force urself till u get ur muscle torn or something!

[electron]

make damn sure you're warm before practicing them- practicing splitz cold will only traumatize your hamstrings and groin muscles

you can try putting your arms beneath yourlegs when they're spread out on either side and then putting your body on the ground while pressing your hamstrings against your arms - that creates a resistance that puts a lot of blood in the muscles and also make sthem stretch over the bulk of your arms- then when you take your arms out you'll automatically go a lot further

practice lunges , with your back knee on the ground- trying to drop your hips down further and further . That'llstretch out your quad on the back leg and your hip flexors as well. A lot of people think that they can do the splitx when actually what they are doing is rotating thier hips around until fially they get down to the ground . A true splitz has the hips both pointing forward and both legs turned parallell to one another ( toes pointing straight forward and back ,not out to the sides )
you;ll want to do a lot of touching your toes too - in sitting and standing positions, to start stretching out your hamstrings

splitz take time to get and keep

[ultraman__26]

how do u go about stratin it,i practise lying on my back and pulling my legs to ma face.will it help??
pz

[stingrgrl]

yes i thinkitwill help thats what we did in dance to improve our splits,, if u keep th leg that ur not pullin twords ur face bent then it wont strech as much as if it was strait and on the grownd

[bboynameless]

when you stretch for splits, are you supposed to use dynamic or static stretching... like do you kick for a very stretched out stretch in a short time. or do not stretch as far, but hold it for a long time?

[ultraman__26]

new and better way,stretch ur hamstring w/ side lunges.or put ur leg over head.after that,go to splits,legs straight,go as low as possible,body weight will push u down.
pz

[Xero0197]

Nice tips