Hi,
I've just read "Streching scientifically" and I wonder if someone has any thoughts around this:
When I try to do a side split with my feet parallell to the floor and lean forward with my elbows on the floor I get to about 15-20 cm from the floor with my pelvis. If I then sit down with my legs apart, seemingly in the same position of my body but sitting, I can only spread my legs to maybe 120 or 130 degrees. Why is that? Is this usual?
Isn't it the same muscles that strech? I realise that all my bodyweight pushes down when I do the split "standing" but I feel that the difference is too great.
What excersises should/could I do to be able to get closer to the sitting splits (if any).
I would be thankful for any thougths...
/Johan
Tips on excersises
Hi,
Depends what you feel when you do each exercise.When i sit on the floor with legs apart i can't get them to the same degree as standing splits either.Having said that,i also don't feel any tension or stretch in my adductors.This tells me my legs could go further but i just don't have the leg strength yet to "manually" open them wide enough(if a partner were used they could go wider,but i follow Kurz' recommendations about not using partners).
As for exercises to help achieve the sitting split:-it's not an exercise that Kurz' covers in his book/dvd.The sitting splits position Kurz does are for hamstrings and lower back flexibility.
Dragon.
Depends what you feel when you do each exercise.When i sit on the floor with legs apart i can't get them to the same degree as standing splits either.Having said that,i also don't feel any tension or stretch in my adductors.This tells me my legs could go further but i just don't have the leg strength yet to "manually" open them wide enough(if a partner were used they could go wider,but i follow Kurz' recommendations about not using partners).
As for exercises to help achieve the sitting split:-it's not an exercise that Kurz' covers in his book/dvd.The sitting splits position Kurz does are for hamstrings and lower back flexibility.
Dragon.
About sitting splits
Hi,
thanks for your reply.
I don't either feel much tension in the thighs or in the hip so it sound like the same thing. I guess you are right, I'm building up my strength so I'll just train some more and see if it become better.
I'm also not that flexible to the front if I try to reach for the floor in front of me, maybe it could have anything to do with it?
/Johan
thanks for your reply.
I don't either feel much tension in the thighs or in the hip so it sound like the same thing. I guess you are right, I'm building up my strength so I'll just train some more and see if it become better.
I'm also not that flexible to the front if I try to reach for the floor in front of me, maybe it could have anything to do with it?
/Johan
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guest
i'd like to achieve even only 145 degress on my leg opening because for now i'm i can do only 100 degress leg opening when i do the sitted split. I contented on my side split because i can do 1 foot distance from my groin to floor. But it seems that my sitted butterfly is improving . another thing is my knee hurt when i go far on my side split.
this are my strength exercise
3 sets of 15 reps body weigth squats
3 sets of 50% body weigth stiif leg dead lift
stretching everyday
can you give addition strength traing to improve my side split.
regards,
bong
this are my strength exercise
3 sets of 15 reps body weigth squats
3 sets of 50% body weigth stiif leg dead lift
stretching everyday
can you give addition strength traing to improve my side split.
regards,
bong
From what i have read,leaning forwards when in the seated splits can be counter productive if your level of flexibility isn't what it needs to be.
If your legs are pointing more towards the front than out to the sides it places more stress on the hamstrings rather than the adductors.
As for strength exercises:-I like adductor flys and feel my strength/ability to hold the side split dramatically increased when i started to do these.
Dragon
If your legs are pointing more towards the front than out to the sides it places more stress on the hamstrings rather than the adductors.
As for strength exercises:-I like adductor flys and feel my strength/ability to hold the side split dramatically increased when i started to do these.
Dragon
-
bong
When i first tried adductor flys i just lay on my back and used no weight at all.I did 50 reps and the next day i certainly felt it!That told me that years of weight training and kicking wasn't hitting my adductors in the same way.
I prefer to mix up how i perform them now.Sometimes i go for a heavier weight and low reps,other times i prefer a light weight and lots of reps for endurance.
Dragon
I prefer to mix up how i perform them now.Sometimes i go for a heavier weight and low reps,other times i prefer a light weight and lots of reps for endurance.
Dragon