Any tips to improve straddle?!?

JeHanne started this discussion · 2/12/2011

Hello all! I am stretching nightly doing the BeSpun Stretching for Pole Dancers DVD. I have also looked at the Lessons stretches here. I am having a lot of tightness in straddle when you lower your torso towards the floor. I eventually want to get my chest/abdomen on the floor but for now it is hands and forearms. Any suggestions on how to improve straddle flexibility? Or is it just a matter of consistency and time? Thank you!!! JeHanne

20 replies

kat pole princess · 2/12/2011
check out the spilts in 6 weeks thread. ive been tryin that program and the trigger point dvds. ive finding that im gettin a lil more flexible and better into splits every time i stretch.
Madfelice · 2/12/2011
These guys are amazing and have separate programs for front and side splits. I find it really helpful. http://valentinobrothers.com/products.html
VALENTINO BROTHERSCollectionsValentino Brothers Stretching Systems.
JeHanne · 2/12/2011
Thank you Kat Pole Princess and Madfelice! I was reading over splits in 6 page and will revisit it. I like DVDs since I can follow the timing and flow. Appreciate the suggestions. : )
kat pole princess · 2/13/2011
i bought the valentino bros dvd and was dissappointed. they are way advanced for the beginner. try to look at the genius of flexibility. its 16 stretches and a warm up. tried it yesterday and felt good!!! 😉
kat pole princess · 2/13/2011
check out this thread: Flexibility - MaxiFlex. they have a youtube link about straddle stretches using crutches
JeHanne · 2/13/2011
Sweet! Thank you so much!
JeHanne · 2/13/2011
Oops... I forgot to add I went to the Valentino Brothers website and found you can get a download of the stretch program but I am far from advanced. I have not heard of genius of flexibility but will look up that too. Thanks again for the suggestions!
kat pole princess · 2/13/2011
the genius one has a book n dvds. the 1st dvd is well paced but the second is advanced for sure.
Sanchara · 2/13/2011
My favorite straddle stretch is the warmup series I learned in karate. It both passive and active flexibility (how much you can get without resistance) You start standing with feet together lean forward with flat back and touch the floor - hold this untill the muscles give in to the stretch (its a sort of "ahhh thats better" feeling) for most people this takes between 15-30 seconds - if its cold out or you have lactic acid build up in your muscles from yesterday's workout it might take longer so be patient and don't move on untill it does give in. You can help speed this up by contracting the opsite muscle group for a few seconds and then exhale and release. Then walk your feet to shoulder width - touch your hands to the floor between your feet untill the muscles give in then grab one ankle and pull your chest to your leg. Hold this untill it gives in then do the other side, then do middle again. Next you walk out your feet to about double shoulder width aparat and repeat. Then repeat at almost as far as you can go. Then repeat at as far as you can go. At this point you should still be supporting your weight on your hands with your cute little bum off the floor. with your hands in front of you using the muscles of your legs to support you slowly sit down. This help strengthen the muscles in the stretch position. If you are flat on the floor at the bottom of the straddle you can prop one foot up on a something so you still have space under your bum. Once you are sitting down reach with both hands to one foot and pull your chest down to your leg - hold it untill it gives in then do the other side. After that reach with the oposite hand over to your foot and pull your shoulder down towards the floor in front of your leg. In general a thorough warmup and cool down with lots of repititon of stretches. will give you the fastest results. That being said nobody gets their splits or straddle-splits right away. When you are stretching to improve flexibility do it after your workout when your muscles are tired. and hold everything for like three minuts. However don't hold it if it starts to hurt. But do go farther if you stop feeling a stretch.
JeHanne · 2/13/2011
Thank you Kat Pole Princess and Sanchara, great suggestions! Sanchara, I will try the Karate straddle stretch tonight. Very interesting stretch progression, have definitely never heard of it before. Thanks again! Looking forward to a better straddle with all these great tips. 😁
Sanchara · 2/13/2011
haha I wouldn't really call it a stretch programme. I've just worked with a lot of very knowlageable people over the years. :)
JeHanne · 2/13/2011
Sanchara, Thanks again for sharing, I tried it and was much more comfortable in straddle. I found putting one foot against a wall and another on a yoga mat kept me from sliding into a bad situation when I went as far as I could go. Thanks again all for your suggestions! I have many things to explore now as I practice straddle. And I will be often since that's one of those pesky goals. 😉 I appreciate everyone that shared with me to help me improve this. Happy Stretching!!! 🌸
Madfelice · 2/14/2011
for those saying the valentino bros dvds are for the advanced, I don't really agree. What they show you is what you are aiming for, I don't think you are expected to actually get it like they do first up! The exercises they do are the same ones pretty much as my studio teaches and there is always some variation in how well you do them as you progress. If you look at them and think that is what you should look like straight out of the gate you will be disappointed. I am not advanced, and I use their methods and see real improvement. I am nowhere near looking like they do in their extensions, but I am getting there.
kat pole princess · 2/14/2011
omg!!! i just looked crutch size. looks like i need kiddie size. 😉
Sanchara · 2/16/2011
just be warey of gimick flexibility training programmes that promise unrealisticly fast results. Flex training takes time. Even for someone who is naturally flexibile.
Sanchara · 2/16/2011
just be warey of gimick flexibility training programmes that promise unrealisticly fast results. Flex training takes time. Even for someone who is naturally flexibile.
JeHanne · 2/16/2011
True that! I am just doing the old fashioned approach. Takes patience and time. I got some great tips and stretch variations and that's great.
Sanchara · 2/17/2011
exactly :)
kat pole princess · 2/23/2011
i just macguvered crutches into a leg stretcher!! man! u can feel the stretch instantly!!!
EVamp83 · 2/24/2011
I just started doing the stretches on http://gymnastics.about.com/od/trainingadvice/ss/centersplit.htm I really feel my hips today from this one: http://gymnastics.about.com/od/trainingadvice/ss/centersplit_4.htm And I'm very relieved to have stretches for straddle/center splits that don't put pressure on the inside of my knees! Onwards and upwards, I say! (or downwards in this case, lol)