Question regarding splits

Moe · Post by **Moe** » Apr 27, 2005 03:39

I recently purchased the book Stretching Scientifically and have been reading through it. I have been attempting splits for quite sometime now through relaxed stretching and have improved somehow but still need to progress more to achieve flat splits (both front and side).

I am now attempting Isometric stretches for a week and do not know if I have made any progress yet. I have difficulty in side splits due to pain in the hips which I know results from not tilting the pelvis forward. I am asking wether this pain will disappear as my legs get stronger or do I have to get used to adjusting my hip alignment?

Second question is, when I attempt to slide into a side split my feet have the tendency to point upwards and if i try to keep them down my hips hurt, i am assuming that I am not tilting my pelvis forward again.

Another question regards the front split and how I am having difficulty touching the floor with the thighs of my rear legs. I know that the book states that people who begin stretching past a certain age will encounter this problem and that the obstacle preventing one from doing this is a ligament and not a muscle, I wonder if there is any way to stretch to overcome this problem besides rotating the thigh outwards to the side?

I also practice dynamic stretches. I do leg raises in all directions and do 4 sets of 10 repetitions. My problem is that I do not have time during nightime and only do them in the morning. And as the book mentioned they should be done in the morning and evening, would this make my progress slow? Also if I sometimes skip a day or two would that affect flexbility right away?

Thank you very much.

Kit · Post by **Kit** » Apr 29, 2005 01:46

I believe the only way around it is to make your lower back more flexible. what I mean is...for example, if you make a front split, although your front leg is flat on the ground, your rear thigh will not touch the ground. In that position, then lean your upper body forward, almost down to touching your front leg. This should help the rear thigh touch the ground due to your new position. Then if your lower back is flexible enough you may be able to raise your body upright and keep the rear thigh down...

I must say I can't do this, but I seem to remember reading or seeing it somewhere in Mr Kurz's materials...anyone else?

dragon · Post by **dragon** » Apr 29, 2005 05:52

Dynamic stretches-Every morning is fine,twice per day is not essential.If you skip a day or two it won't hamper your progress.It may actually help.

Side splits-Yes,you will always have to make the adjustments to your pelvis.I believe lower back flexibility can help you to remain upright in this position.

Front splits-Asked this question myself.Can't understand why all the isolated thigh stretches(front lunges for example) leading to the front splits have your thigh pointing downwards when Kurz says you are unlikely to be able to perform the split this way if you only started stretching as an adult.

Sorry this isn't much help to you,

Dragon

Moe · Post by **Moe** » Apr 29, 2005 06:12

Thanks guys, that was pretty plenty.

I'm working on these stretches on a regular basis and hope to improve within the next 2 months. Cheers

Post by **Thomas Kurz** » Apr 30, 2005 16:19

dragon wrote: Can't understand why all the isolated thigh stretches(front lunges for example) leading to the front splits have your thigh pointing downwards when Kurz says you are unlikely to be able to perform the split this way if you only started stretching as an adult.

Because a front split with the rear thigh pointing down is a gymnastic standard. This is very hard to accomplish past childhood--especially if one wants to keep the trunk upright. It can be done by those who started to stretch past childhood, but getting the trunk up and holding it up is really difficult then. Just take the photo of the front split test (the very last page of Stretching Scientifically), rotate it so both thighs are in a horizontal line, and see how much the trunk leans forward.

The other way of doing front splits, with the rear thigh rotated outward, puts your legs/thighs in a position of full-extension kicks (high side kick and high roundhouse and spinning roundhouse). An isometric stretch for this type of a front split is shown on “Secrets of Stretching.”

Moe · Post by **Moe** » May 11, 2005 06:48

It is indeed difficult for me to position my thighs facing the floor as I just started stretching for splits a few months ago. But what is even harder is the side split, my major problem is that pain in the hips due to improper pelvis rotation, although I can overcome it after 3 sets of side splits I am curious to know whether it will dissappear with repition or whether I have to live with it.

dragon · Post by **dragon** » May 12, 2005 05:20

That's a tough one to answer without seeing how you are performing the side split and what the sensation is in your hips.

You say the major problem is improper hip rotation that you can overcome after 3 sets.

I would assume(maybe wrongly) that it isn't a structural/postural problem as you wouldn't be able to overcome it at all.The fact you eventually ease into position may indicate that you aren't warmed up enough or you are pushing too far in the first few sets.

Dragon