Question about stretches for Front & Side Splits.
Question about stretches for Front & Side Splits.
I was told that the only thing preventing you from doing Front Splits is the flexibility of the back leg during the split. Are there any other stretches I can work on a lot to increase the flexibility of that back leg? I've been doing front splits (both legs) and side splits every night, without warmup about 5-10 minutes per split. As well for the side split, are there any sub-stretches I can do to help achieve it?
If your main interest is developing the strength and flexibility of the back leg muscles for the front split, I suggest you do deep lunges (not with back knee on the ground, but with back leg straight- and not on the ball of the foot but inside of the foot). It did wonders for my left front split. Of course you shouldn't neglect your strength training program.
Some help
Cyan,
If you want to have flexibility on front and side splits, you have to do :
1. joint rotations (1 minute);
2. aerobic activity ( 7 minutes);
3. some static stretches ( not nesesary);
4. then siting into front and side split positions.
If you want to do front and side splits without little or no warm up, you should do :
1. joint rotations ( 1 minute);
2. aerobic activity (to get your blood flow; 5-7 minutes);
3. dynamic stretches ( leg swing forwards, backwards, side; untill you fell it is enought);
4. some static stretches ( as much as you want);
5. then siting into front and side splits positions.
6. After training do some static stretches to relieve muscless (5-8 minutes)
* It is a must to do dynamic stretches every morning you wake up if you want to have good flexibility.
If you want to have flexibility on front and side splits, you have to do :
1. joint rotations (1 minute);
2. aerobic activity ( 7 minutes);
3. some static stretches ( not nesesary);
4. then siting into front and side split positions.
If you want to do front and side splits without little or no warm up, you should do :
1. joint rotations ( 1 minute);
2. aerobic activity (to get your blood flow; 5-7 minutes);
3. dynamic stretches ( leg swing forwards, backwards, side; untill you fell it is enought);
4. some static stretches ( as much as you want);
5. then siting into front and side splits positions.
6. After training do some static stretches to relieve muscless (5-8 minutes)
* It is a must to do dynamic stretches every morning you wake up if you want to have good flexibility.
Re: Some help
Dynamic stretching develops dynamic flexibility.If someone only wanted to perform the splits(static) with no martial arts or sports use then dynamic stretching is not needed.Tomas wrote: * It is a must to do dynamic stretches every morning you wake up if you want to have good flexibility.
Dragon.
Re: Some help
[quote="Tomas"]Cyan,
If you want to do front and side splits without little or no warm up, you should do :
1. joint rotations ( 1 minute);
2. aerobic activity (to get your blood flow; 5-7 minutes);
3. dynamic stretches ( leg swing forwards, backwards, side; untill you fell it is enought);
4. some static stretches ( as much as you want);
5. then siting into front and side splits positions.
6. After training do some static stretches to relieve muscless (5-8 minutes)
[/quote]
When you say sit into a front or side split stretch, are you only refering to people that can do the splits, fully, or people like me who aren't even close to it yet?
If you want to do front and side splits without little or no warm up, you should do :
1. joint rotations ( 1 minute);
2. aerobic activity (to get your blood flow; 5-7 minutes);
3. dynamic stretches ( leg swing forwards, backwards, side; untill you fell it is enought);
4. some static stretches ( as much as you want);
5. then siting into front and side splits positions.
6. After training do some static stretches to relieve muscless (5-8 minutes)
[/quote]
When you say sit into a front or side split stretch, are you only refering to people that can do the splits, fully, or people like me who aren't even close to it yet?