Yet another question about splits

April K started this discussion · 2/4/2013

Hello, ladies. I follow the boards but never post. I'm at a crossroad and would appreciate your honest feedback. I am hoping your diverse backgrounds and experience can help me make a decision. Yes, so another splits question! I know there are many threads on here already about splits- please forgive me if I'm repeating. I have my front split on one side nice and square - a true front split, with hips completely down. I have been working hard for about a year and I can get it on this side about 90% of the time. The other side is tighter, which I know is normal. I can get super close to square, and if I'm "out of square" with my hips I can get it. I stretch and use my trusty foam roller usually 5 days per week. Here's my question. Do I start training for oversplilts at this point? I know there several schools of thought here. One is to begin training for over split so that the full and square split comes first - the other is that you should go for true splits first, solid, and then train for oversplit. Please share your thoughts and comments freely. Also - why should I use that preferred route?

11 replies

Cherished · 2/4/2013
From what I understand it's beneficial start stretching for your oversplits before getting a flat or square split. I think there are some people here that used over split training to help get to the ground when they were a few inches away from getting their splits.
Runemist34 · 2/5/2013
Personally, I would be wary of training for oversplits before I have my proper splits! Mostly, because I know the danger of over-stretching... and I don't want to set myself back, AGAIN, for the splits I really want. However, I also know that other people begin training for their oversplits in order to gain that nice, flat split we all so desperately want! I think it's all up to you and your body, and how it reacts to stretching like that. I know I'm nowhere close to the splits, and I sure wouldn't be looking at the oversplits right now! But, for you, if you feel comfortable, why not give it a shot? The worst you can do is find out that your body isn't ready for it yet, by a feeling of pain or overstretching, and then you know to ease off it. :)
Reyn · 2/5/2013
I'm about in the same boat- well, I have had my full splits for a while now but they are still uncomfortable to get into and hold... thinking maybe if I start doing oversplits then it'll make the normal splits a little less intense, but I don't want to go too far if I'm just not ready. Though, I have come to the conclusion that if I can get my hamstrings a bit more flexy I'll be much more comfy.
Lina Spiralyne · 2/5/2013
If there's no specific reason that you have to have a perfectly square split I think you would benefit from going for the oversplits. It's not dangerous unless you stay controlled and don't bounce. But do your best to keep hips square anyway both in ordinary splits and oversplits.
Elektra Vallens · 2/5/2013
According to Alethea Austin, you can start training for your oversplits when you're about three fingers off the floor in regular splits. The benefit is that it's supposed to be faster to get down the last few inches in your regular split. I don't think you'd be at a risk of overdoing it simply by training your oversplits- it's all just a matter of how hard you push. Start with a single yoga block or something similar under your front foot (you wanted to increase hamstring flexiblity, right?) take it slow, stay square, and don't push too hard. For what it's worth I'm at exactly this same point- splits on one side, less so on the other, just about ready to start doing it with a block. It also took me a year to get my first splits, so my time-expectations for oversplits are low. Let me know how your progress comes along- I'd love to have a point of reference.
Miraine · 2/5/2013
Using a block under one of your feet doesn't increase the "risk factor" of stretching, you are no more likely to strain anything than you were when you were a couple of inches from splits the first time round, you can still control your descent and look after your body. The reason for starting to use blocks is simply because it changes the angles of the downward force slightly, enabling you to get a bit better stretch on either front or back leg depending which way round you are doing it. The point is not to have a harsher stretch, but simply to feel gravity acting a little differently. It can really help with that last bit of squaring up, even if you don't actually end up going down into an oversplit. Just alternate between having the block under your front and your back foot, and see how it feels. Keep something next to you to hold on to maybe for both confidence and control (a chair, yoga blocks, whatever). :)
Veena · 2/5/2013
I don't feel there is any need for elevating the leg to achieve the splits. It can place your joints, ligaments, tendons and muscles at risk. You're raising the leg and leaving the knee unsupported, placing a lot of unnecessary pressure on it. For anyone that already has hypermobile joints oversplits are not a good idea either.This position is not necessary for achieving a split, there are so many other options for stretching the muscles used in splits. I would guess that most of us are dancing to improve your quaintly of life you don't need an oversplit for that. We must be gentle with our bodies or they will fight back, with pains and injury! One thing you can do to help protect the knees and hips is to remember to not only stretch but strengthen the muscles as well. Flexibility without strength can also lead to injury. If you find you've stopped progressing try these tips: Change the stretches you've been doing Hold a stretch longer Hold a stretch for several short periods of time Try doing the stretches in a different order Try stretching at a different time of day then usual Stretch less often, if you're doing 5 days of flexiblity training switch to one or two intense sessions If you've been stretching once or twice a week for a 8 weeks or more try stretching more often but only if you've been stretching for about 8 weeks or more. Change is good, our bodies get accustom to what we've been asking of them and so you need to change it up if you are looking for improvement. If you want to maintain then staying with the same routine can be just fine. 🌸 This video has some tips in it as well. http://www.youtube.com/watch?v=B1ZZE2GTBiQ&list=UUup79MtZnWP_SCAHeVlmzdQ&index=4
Miraine · 2/5/2013
Veena, you raise a very good point about hypermobility, but how is the knee really any less supported using a block under the foot than it is for a person who is still a few inches from flat splits?
Veena · 2/5/2013
Its less supported because you have the leg up high. if you are doing "non elevated" stretches for the hamstrings you can control the pressure and extention of the knee. If someone is hypermobile you can also place a blanket under the knee to protect the joint. This way they wont lock/overextend the joint.
Miraine · 2/5/2013
Protecting joints is of utmost importance, of course. :) I would always advise people to make sure they have blocks or chairs to hold onto even when not using elevated stretches, just to make sure you are never just dropping full bodyweight onto the joints in a vulnerable position.
Lina Spiralyne · 2/5/2013
Yes everyone's different and I understand the hyperextention issue. Personally, mine don't hyperextend so the elevation has never seemed to hurt them. I guess that IF someone wants to train oversplits and has those knees, then maybe it's better to elevate the back leg instead. Talking about hyperextending, I've noticed that these people can make their splits APPEAR to be and oversplit in the air even when they're not. And Felix Cane is an example of someone who can make her oversplits look even more extreme than they actually are because her knees hyperextend 😲. "Ballerina legs".