kerrierou started this discussion ·
i was just wondering how long it took people to be able to do a split? i know many of you could probably do one already, or close to it. i'm not very flexible but i have been stretching every day. i know its different from person to person, but i was wondering how long it took you guys?? 🤔
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Former member ·
no worries, i cant do a split either. im not sure my body will actually LET me do one even if i stretch everyday, im not educated on muscles and stuff though so i could be wrong. ive been stretching everyday though for awhile and ive seen HUGE differences in what i could do and what i can do now.....just dont give up and keep stretching, when i first started i was nowhere NEAR touching my toes and now i can place my two palms on the ground, so keep at it! 🙂
i am still trying to get this my goal was to stretch everyday but since you need to be pretty warmed up to properly stretch it doesnt happen that often i average strtching 3-4x week I am looking for a good dvd on stretching i have very tight hamstrings well just keep at it it takes time but more flexibilty really helps with dances, inverts ect 👍
Julian ·
I think it really varies from one person to another. I am not naturally flexible. I have been stretching towards the splits since January and still nowhere near them. I do not strech everyday because It is hard work to reach the level of warm up necessary to strech every day. So I do it after each pole workout, about twice or 3 times a week, but for a good 30 mn each time. My flexbibily has improved greatly though, so it is good enough. Flexibility is so important when it comes to pole dancing. But reaching the full splits is really challenging for some!
Side splits: Frog stretch. Which is on your knees, with legs apart at 90deg from your body. Lean down. also ensure you work the hip flexors, so what I call the figure 4 strech, or what looks like a x-knee release is great for those (Stand near your pole on the base if you have an x-pole or other with the metal "Circle of death", bring one foot above the other knee, then sit. pull your hips away from the pole, and obviously hold onto the pole). This will also stretch your glutes. (Maximus and minor). Also buddy stretch. Sit on the ground with legs apart. Get another person to match your feet and pull each other forward, taking turns. This stretches the inner thigh. And the good old Butterfly stretch (on ground, feet together and near your girly bits, press knees out wards by leaning on them. Keep back straight.) forward splits, figure 4 and hamstring. buddy streching is good for this. lie on your back, legs straight. Bring one leg up and pull towards your body. Buddy can help by keeping lower leg flat and pressing extended leg to your body. Work with your pain limits and don't forget to constantly breathe. Stretch the quads too. check veena's video here: http://www.youtube.com/watch?v=RZMEGqdgGRs&feature=channel_page really useful I've directed quite a few of my girls towards this one too.
wow thanks for taking the time to write all those stretches out i cant wait to try them and check out veenas videos
you're welcome. This is what this site is about (to me anyway), being supportive and helpful.
thanks guys! good to know im not the only un-flexible one =/ lol. i'm workin on it! oh and pole twista, i have an hr long stretching video if you want a copy i can give it to u friday. its from p90x (a workout program my boyfriend does). havent done it yet, hard to find an hour to stretch lol
kerrie ya that woul be great if i could check out that dvd you were talking about I work 3rd shift so i have seen the infomercial about p90x mnay times looks so hard! great results though i did do a good stretching dvd this morning it says its pilates, but i found it challenged my flexibility more than my core it made me ralize my muscles esp in my legs are really tight i knew my hams were, but didnt realize i need to put in more effort to gain flexibilty in my whole leg/lower back i also think i can help you out w a dvd you said you were a beginner/intermediate? what moves are you trying to work on now? i have a few dvds on pole work a couple i am not using anymore ( i keep them for friends and hopefully future students 😀 ) that i could let you borrow just want to make sure i give you 1 that is at your level ( have 3 very advanced ones and a couple that are real basic and 2 that are in between those )
