How do you practice the splits?

Later started this discussion · 2/14/2011

I know how to practice the front/back splits but I dont understand how to practice the "V" splits (no idea if thats what they are callled haha!) What is the easiest way to stretch for these, I cant get very far down and its hard to hold your self up comfortabley enough to want to put the time into it! Or I feel like im not sure if I am going down far enough and scared to go too far and hurt myself. Anyways any help will be amazing!

4 replies

byrdgrrl · 2/15/2011
I'm no expert, but this article (http://gymnastics.about.com/od/trainingadvice/ss/centersplit.htm) has some stretches that start on the floor. I also do what are sometimes called frog stretches. Basically, you lay on your stomach and spread your legs away from each other as far as you can and still keep your hips square and touching the floor. Then you draw your ankles together, but keep your knees on the ground. The goal is to get the soles of your feet together. Your legs should end up looking like a diamond behind you. The good thing about this exercise is that you are controlling how far you stretch, so you can't go too far.
Sair · 2/15/2011
Grrrrrr I HATE that pancake stretch! :( In class, our pole teacher (who is also teaches yoga) has us bring our mats long side against the wall, lie down so that your legs are at a 90 degree angle up the wall (your booty will be against the wall too). From there, Splay your legs out as far as you're comfortable and hold for 30-45 seconds (massage the inner legs if you have to while doing this), from there, bring your legs up about an inch, bend your knees the tiniest amount for a few seconds and bring your legs back to the straight leg splay. Most of the time after that little knee bend, you're able to bring your legs a little bit further down into the split position. Usually we do this for about 3-4 minutes (about the length of a song) Be patient with your straddle (V) splits! Don't injure yourself. Yoga helps for sure
Later · 2/15/2011
Thanks so much for the advice ladies! I will definitely try all that you guys have said!
kat pole princess · 2/15/2011
check out the straddle thread. there is a youtube link about using crutches to stretch. im gonna try it as it sounds like a solid idea. 😉