Stretches to get into the splits & back flexability.

DixiePixie started this discussion · 1/6/2013

I am starting to be able to do pole mounts and poses well but one thing holding me back is my flexability. I noticed a lot of the poses I want to do involve being able to open my legs real far, or to just go into a split in general. I would like to know what stretches and different things you did to achieve the splits. I want to get it so bad. Also what are some good stretches to get good back flexability?? Thanks! :-) :-)

7 replies

Lyme Lyte · 1/6/2013
Veenas lessons with the foam roller and resistance stretching are what worked for me!
Runemist34 · 1/6/2013
http://gymnastics.about.com/od/trainingadvice/ss/frontsplit.htm http://gymnastics.about.com/od/trainingadvice/ss/centersplit.htm I found these have helped. You can also get DVDs such as Aletheas, and Felix Cane's, both of which I have and find useful for both back flexibility and the splits. This is one of the reasons you see so much discussion on here about attaining the splits, and about flexibility. It's a difficult thing and has to be maintained, and some people find themselves working against certain difficulties because of the way their body is made. My one piece of advice from personal experience: Do NOT stretch as far as you can, regardless of pain, in order to achieve flexibility. This will actually reduce your flexibility and set you back way far! Reach till you feel a bit of discomfort, and stay there- count to ten and focus on relaxing your muscles. You may feel the discomfort release, or fade, and when it does, you can move a little farther into the stretch. 60 seconds (about a minute) is what I find best, but... some people wait for longer, and some don't need to go for as long. Just be careful and learn what works for you!
Veena · 1/6/2013
Hi DixiePixie, I have over 30 individual stretching lessons for the body..... in addition to those there are, two 20 minute routines for just the splits and one 20 minute routine for just back flexibility! As Lyme mentioned there are also foam roller lessons that work well for aiding in improving flexibility.🥂 https://www.studioveena.com/lessons
DixiePixie · 1/7/2013
Ahh thank you guys so much!! I will use these pieces of advice for sure. :-) Thanks for all your help. :-)
Pole gal · 1/7/2013
If u google splits in 6weeks that really helped me alot I got about 1-2in off th ground within 3-4wks of doing the stretches. xx
Lyme Lyte · 1/7/2013
Veenas lessons with the FOAM ROLLER!!!!!!!!!!!!!!
Ly Kieu Le · 1/8/2013
I got the flat splits in 5 months by doing resistance stretching. My back isn't flexible yet so I can't give you any advice. I've been stretching my back with some videos on youtube and feel that my situation is improving though. Along the way, you might want to build up your back muscles to protect your spine I think :)