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The official splits progress thread
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Thank you https://www.studioveena.com/img/smilies/icon_e_smile.gif But the last week has been so freaking cold wich makes stretching so much harder and difficult to keep warm while stretching and I missed out 2 days i a row of streching and couldnt get as close today because of that =/ Note to self. Never miss out more then 1 day a week in stretching! =/
Personally I think its a bit difficult to measure splits. Photos are just as good as a measurement of your progress I think. Get someone to take a photo for you if you cant do it yourself. https://www.studioveena.com/img/smilies/icon_e_smile.gif
I also feel this stretch and soreness behind the knee sometimes. I just try to be careful not to overstretch. And it can be funny when I stand up from stretching and walk away like a really old person. Lol.
Good luck with your splits!:)
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i would get the same pain and i complained to a teacher friend once. they told me that you need to have your front quad engaged, with your hips square, back straight (not arched), and ribs lifted, or else you are not isolating the stretch in your back hip and are stretching the back of the front knee instead. this makes a lot of sense to me, and since i started practicing my stretches this way, i found that i stopped having that pain.
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i would get the same pain and i complained to a teacher friend once. they told me that you need to have your front quad engaged, with your hips square, back straight (not arched), and ribs lifted, or else you are not isolating the stretch in your back hip and are stretching the back of the front knee instead. this makes a lot of sense to me, and since i started practicing my stretches this way, i found that i stopped having that pain.
Thanks https://www.studioveena.com/img/smilies/icon_e_smile.gif I will try it tomorrow. EvaRut, I can’t believe just one missed day would make a difference https://www.studioveena.com/img/smilies/icon_e_sad.gif You will definitely make it in time for the competition though
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This is such a cool thread; I hadn't read it before today. I have been seriously stretching for the splits for a month as of yesterday; improved 2 inches on my right side and 3.5 inches on my left.
Now I am a total of 4 inches away on the right and 6 on the left. I think I am going to get them pretty soon, and since this was one of my new year's resolutions, and it is definitely not going to take all year, I thought, heck, I'll start measuring center splits too… 9.75 in off the ground! https://www.studioveena.com/img/smilies/icon_eek.gif Not so good, never been good at those… Oh well, I'll work on it!
The "Six Week" program is so poorly written that I have not been using all of it – though it really has helped reading everyone's "translations" on this forum. Also, I really want my splits with my hips squared as well as a "jazz split" (I had thought that terminology was used for something else entirely, fyi… I think these split variations and stretches all have multiple names, it's very confusing!)
I just used a measuring tape – never thought to take a picture! I will do so at my next "check-in" in two weeks…
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I am looking forward to embracing the "splits" challenge and progressing through the stretches. I think when I'm done with some other obligations this evening (or perhaps I'll wait until this weekend when I have some concentrated time), I'll create a list of all the stretches and pole strengthening excercises I'd like to complete on a daily basis and then start tracking my progress with charts and pictures. Squeeeee!
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SQUEEEEE
So I started the Splits in 6 weeks last Saturday. I was really bad and neglected it for 3 days this past weekend but jumped back in and started week 1 again today. This is the FARTHEST I have ever gotten into the splits in my entire life!! I am so freaking excited it is not even funny. I am probably 3" from left forward splits!!!!
AAARRRRGGGGHHHH…I cannot figure out how to add photos like we could the old way….GRRRRRRRRR. Gonna have to put them in my profile.
Webmaster????
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See if this works….
http://farm6.static.flickr.com/5042/5344274733_c5b386f530.jpg
This one is not as good….I was not totally down before the camera went off. But still excited!!!
http://farm6.static.flickr.com/5082/5344272215_7c8f0ab355.jpg
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Woo hoo Chem!!! You go girl!!!
I started working on my splits last summer, but unfortunately have fallen out of it. I fortunately have been stretching enough not to lose any of the progress I made over the last 5 months, but I have plateaued. One of my New Year's resolutions is to get my splits (front and straddle) all the way flat! Will post pictures soon!
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If anyone hasn't seen Dashama's yoga videos on youtube i highly recommend you check them out, she's an amazing instructor. These are the 4 videos ive been doing every other night for 2 weeks now (i found i gain more flexibility when i let my muscles rest one day in between) and it has helped my flexibility tremendously, especially for the middle splits. After finishing these videos everynight i also stretch in the actual middle splits position using my pole for support. On Jan.1 i started with 14 inches off the ground for my middle splits (yah i know im really inflexible) but in less than 2 weeks im already down to 7 inches now! I haven't been measuring my front and back splits but i feel the progress there is more slow (& painful). anyway hope these videos help you guys as much as they're helping me:
HIPS:
http://www.youtube.com/watch?v=1NpLdtMjz1c
HAMSTRINGS:
http://www.youtube.com/watch?v=4knoPwh8AgU&feature=channel
INNER THIGHS:
http://www.youtube.com/watch?v=cQAG9DtKWho&feature=channel
FRONT SPLITS:
http://www.youtube.com/watch?v=tgqWDqYimj0
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Thanks witeroze!
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thanks!! These videos look awesome – can't wait to try them!!
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Squeeee! I was just thinking, "Man, I'd like to get into a nice stretching routine on a daily (or every other day) basis. I could use some suggestions." And then, bam! You post these vids. Thanks! :o)
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np im glad u guys like them! they feel great to do..
here's also the routine i use to warm up my body before i stretch. i never really had the patience for yoga but this routine feels AMAZING and soo energizing i do it everyday now. i like it because it stretches and strengthens at the same time. i think u might have to subscribe to her to be able to see this one though.
http://www.youtube.com/watch?v=28gdSjexvNg&playnext_from=TL&videos=K4GyJV1TMzg&feature=sub
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ok, I tried those Yoga vids. I THOUGHT I was flexible. I was WRONG. My Jazz splits are almost to the floor, but I am SO not flexible compared to the things this woman can do. But the stretches for the splits are GREAT, and I love how she shows you how to keep your hips straight! Will keep you posted on my progress.
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LOL i know they look easier than they are eh? i was a total failure the first time i tried them, but stick with it you'll be doing just fine after a couple times.
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Excellent! I was actually looking for an additional stretching routine, so I'll be sure to start on this next week. I'll let you know how it goes! And thanks so much for sharing!!
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Have been stretching for a hour almost daily now for 8 weeks. Last week I managed to get my right foot in front completely flat on the floor and letting go with my hands. I can only do it after an hour of stretching though and it takes me about 30 secs to get down on the floor. Now I am working more on my hip flexor wich is what is keeping me from doing a perfect split.
Last night I got my left foot in front flat down on the floor. Woohoo! And wow. My feet are so incredibly sore today they are killing me and its way too cold to stretch today and I can't keep my muscles warm enough.
Going to take a hot shower and do just a few light stretches in there.
I have some questions if anyone can answer 🙂
-Is it really important to stretch every single day if you want to get your splits down fast?
-I once read on some thread here that you should not do deep or heavy stretching every day. But instead light stretching every other day and deep stretching on other days. What are your thoughts about that?
– I have also heard that it is great to stretch in a sauna or someplace really hot and I am thinking about trying that. And I have also heard that it can be dangerous because you don't feel nearly as much tightness in the muscles and could therefor over stretch and injure yourself.
I really need my splits fast because I am competing on saturday next week and I am supposed to do splits in my routine and I would like it to be effortless when I slide down into the splits. And right now I can only get down right after a long stretching session. Should I maybe just take an hour or two of stretching right before I go on stage to perform?
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I pinched something just slightly by over-stretching 3 or so weeks ago (I was in Bikram yoga and I think I just pushed too far.) But I've backed off regular static stretching and have been focusing on hammie strength and resistance strength for a week now, and I think I've conquered the over-stretch. Minimal pinching normally and no pinching after strength training. And I'm back to where I was 3 three weeks ago on my right and left split, and down 2.5 inches further on my center split. Woohoo!
LOVING the Dara Torres Resistance Stretching iPad App so far. I have always plateaued at about 4 -5 inches from total split– I think this is going to help me break through!!
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one thing I saw in every single photo was un-square hips. Stretching splits without square hips can be very bad for the knees. You wont be able to go as far with square hips but it will be better in the long run. The way I check to see if I'm square is by resting my hand on the middle of my bottom. If one cheek sticks up higher than the other than I'm not square.
Oh random FYI I was having a very hard time stretching the last couple of weeks becuse the tendons on the outside of my knee would feel like they were slowly pulling/tearing as I stretched long before my hammstrings, hip flexors ect. actually felt the stretch. After working the knots out of the while upper-calf, knee lower quad reigon the strange/painfull sensation went away. So moral of the story is watch out for knots.
I think I'll have someone take pictures of my splits when I go to the gym friday, that way I can participate in this thread too. 🙂
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Sanchara, I know that many of us are following the splits in 6 weeks program which teaches jazz splits, not true splits. Mainly when you are wearing 6" heels it is impossible to get into true splits.
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Is a square split with the knee facing the floor because thats the way I have been getting into it? And what is a jazz split?
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I think a jazz split is when your hips aren't square, you can still have the knee facing the floor. A "proper" front split is when you keep your hips square and don't twist out
Square hips: http://www.gymnasticsrevolution.com/Split2.jpg
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Thank you for the nice picture of a correct split VinterVlild 🙂
It's okay to do Jazzsplits when you are performing becuse you should never max out your range of flexibility in a performance/training. But when you are stretching having one of the hips in front of the other – or even worse allowing one of the knees to turn causes the ligiments to stretch rather than the tendons. Unlike tendons ligaments cannont "unstretch" so your knees become much weaker. and in a sport where the majority of the athlete are wearing six and a half inch heels you want strong, stable knees.
Now I skimmed throught the "splits in six weeks" programme and it seems that most of what she is talking about is correct. However I think her time frame is unrealistic. There is a thread on the Rhythmic Gymnastics forum I'm on about how long it took to get the splits. Most said six months to a year.
It took me a year stretching 3 days a week at age fifteen…. I just don't want anyone to get hurt. (my coaching insticnt kicks in whenever I see people doing something that they might hurt themselves with and I'm all like RAWR!!)
I'm not saying anyone is dumb or even wrong. I just care 🙂
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Np 🙂 Couldn't find a pic of a jazzsplit though.
I second you on the ligaments issue, my irl stretching teacher stresses us about it all the time so take care of those knees ladies!
A year? I start to see why my teacher thinks I have had such good progress now 🙂
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VinterVild, check out the splits in 6 weeks thread. There are quite a few pictures and discussions there on regular splits and jazz splits.
https://www.studioveena.com/forums/view/Splits_in_6_weeks_2010-03-19_013304
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