05:23
Faizan
For budding dancers, gymnasts and cheerleaders, sitting in a full split is a sign that you've arrived. If you're not there yet, grab your calendar and map out a two-month plan. Certain factors -- including anatomy, age and gender -- might make it harder to increase flexibility quickly, but a sensible stretch regimen and a fierce stick-to-it attitude will work in your favor. Whether you're aiming for middle splits or front splits, 60 days of concerted effort can help you get there.
Spend 15 minutes a day stretching at home. After a brief cardio warm-up, use a variety of stretches to gradually lengthen and loosen your hamstrings, hip flexors, inner thighs and lower back. The butterfly stretch, lateral lunges, standing and seated straddles, and straddles from a supine position with the legs against a wall are all effective for improving middle splits. Add low forward-facing lunges, a kneeling hip flexor stretch and the sit-and-reach stretch for front splits. As your flexibility improves, repeat every stretch two or three times per session. After the first month, bump up to two or three sessions a day.
Take a flexibility-friendly class. All forms of dance -- from classical ballet to hip-hop -- help lengthen muscles and increase hip-joint range of motion. Those are key to a safe and comfortable split. If dance isn't your speed, try yoga or Pilates, both of which promote body awareness, relaxation and flexibility in the spine, hips and legs. Attending class consistently two or three times a week should help get you closer to a full split.
Grab a partner. Stretching doesn't have to be a lonely affair. After your next dance class or cheerleading practice, ask a friend to stay late and do some partner-assisted stretches with you. For example, lie on your back with one leg extended to the ceiling; let your partner gently press the raised leg toward your chest. Or, sit facing each other for a "double sandwich." Both partners extend their legs to the front, letting the soles of their feet touch. Grab hands and both of you slowly hinge forward over your thighs.
Invest in a for-pay flexibility program. There are products available in different formats -- including downloadable videos and DVDs -- that are designed to help you achieve a split in a matter of weeks or months.
Stay motivated. Post cheery notes around the house or set an alarm on your computer to remind you to stretch. Keep a chart or diary, recording which stretches you did, how long you stretched and how you felt afterward. If you miss a stretch session, don't beat yourself up; just get back on track the next day. Every few weeks, treat yourself to something fun, such as a cool pair of leggings or fluffy socks, to make stretching more enjoyable. Vary your stretches -- or take your routine to your backyard, a park or the beach -- to stay inspired.
Spend 15 minutes a day stretching at home. After a brief cardio warm-up, use a variety of stretches to gradually lengthen and loosen your hamstrings, hip flexors, inner thighs and lower back. The butterfly stretch, lateral lunges, standing and seated straddles, and straddles from a supine position with the legs against a wall are all effective for improving middle splits. Add low forward-facing lunges, a kneeling hip flexor stretch and the sit-and-reach stretch for front splits. As your flexibility improves, repeat every stretch two or three times per session. After the first month, bump up to two or three sessions a day.
Take a flexibility-friendly class. All forms of dance -- from classical ballet to hip-hop -- help lengthen muscles and increase hip-joint range of motion. Those are key to a safe and comfortable split. If dance isn't your speed, try yoga or Pilates, both of which promote body awareness, relaxation and flexibility in the spine, hips and legs. Attending class consistently two or three times a week should help get you closer to a full split.
Grab a partner. Stretching doesn't have to be a lonely affair. After your next dance class or cheerleading practice, ask a friend to stay late and do some partner-assisted stretches with you. For example, lie on your back with one leg extended to the ceiling; let your partner gently press the raised leg toward your chest. Or, sit facing each other for a "double sandwich." Both partners extend their legs to the front, letting the soles of their feet touch. Grab hands and both of you slowly hinge forward over your thighs.
Invest in a for-pay flexibility program. There are products available in different formats -- including downloadable videos and DVDs -- that are designed to help you achieve a split in a matter of weeks or months.
Stay motivated. Post cheery notes around the house or set an alarm on your computer to remind you to stretch. Keep a chart or diary, recording which stretches you did, how long you stretched and how you felt afterward. If you miss a stretch session, don't beat yourself up; just get back on track the next day. Every few weeks, treat yourself to something fun, such as a cool pair of leggings or fluffy socks, to make stretching more enjoyable. Vary your stretches -- or take your routine to your backyard, a park or the beach -- to stay inspired.
Posted in: Stretching Exercises
