Hello Members,
I´m personal on a good way to silde into the side split, my muscles feel strong enough and I can easly stand in the 7-step horse riding stance with the thighs parallel to the floor for more then one minute.
But when I move on further apart, then I´m afraid of sliding to fast to deep - in terms of losing the"slide" control - especially in this moment when the sole of the feet leave the ground and I keep the load more and more on the edge of the feet.
Can you maybe help me?
It would be very nice of you when you can send me a short response
Thank you very much
Jan
Fears to slide into the split
I never got my splits from standing position. I got close though (10 cm).I remember I trained on a perfect surface ( in my basement). It was smooth just enough to easily slide legs apart, but not too smooth to lose control (even when I held dumbbels in my hands). Hm - I should start again with this.
I'm only able to perform relaxed roadkill side split.
I'm only able to perform relaxed roadkill side split.
Yes,this is the way Pavel teaches the side split.
You start in seated groin stretch and progress with this until you can get your torso low enough(and your legs wide enough) to be in the roadkill split.
From there you can work on rocking your hips back and forth until you can pull yourself upright.
Dragon.
You start in seated groin stretch and progress with this until you can get your torso low enough(and your legs wide enough) to be in the roadkill split.
From there you can work on rocking your hips back and forth until you can pull yourself upright.
Dragon.
Hi.
I presume the roadkill splits you are talking about is the same asca toes-up split, except you have rolled forward so your boby is resting on the floor.
In his book, Thomas Kurtz says the angle of the pelvis is the same for side splits toes-forward and toes-up. If this case, surely your main focus to get an upright-toes-forward split should be back flexibility.
Personally, I find the toes-up split easy, but have difficuly with the toes forward split because my lower back flexibility is not so good (long story
).
Does this soud corret, or have I missed something?
Cheers
Tim...
I presume the roadkill splits you are talking about is the same asca toes-up split, except you have rolled forward so your boby is resting on the floor.
In his book, Thomas Kurtz says the angle of the pelvis is the same for side splits toes-forward and toes-up. If this case, surely your main focus to get an upright-toes-forward split should be back flexibility.
Personally, I find the toes-up split easy, but have difficuly with the toes forward split because my lower back flexibility is not so good (long story
).Does this soud corret, or have I missed something?
Cheers
Tim...
If you're performing a toes forward split with you body upright,your lower back will be arched.
This will mean your lower back is contracted,not stretched.To stretch your back would require it to be rounded(like if you bend forwards to touch your toes with a rounded back).
In Dr.Stuart McGill's new book it says that in all the research he's done he's never found an instance when more back flexibility helped athletic performance.It's a training myth.
I think concentrating on back strength as opposed to back flexibility is more important.
Dragon.
This will mean your lower back is contracted,not stretched.To stretch your back would require it to be rounded(like if you bend forwards to touch your toes with a rounded back).
In Dr.Stuart McGill's new book it says that in all the research he's done he's never found an instance when more back flexibility helped athletic performance.It's a training myth.
I think concentrating on back strength as opposed to back flexibility is more important.
Dragon.
Hi.
Yes, by back flexibility I do mean arching the back.
If only back strength were an issue, surely I would be able to straighten up by pressing my hands on the floor or using a chair. Neither of these work for me. The angle of my body to the floor is still quite acute.
I suppose another factor here is the angle of the foot. The more you can inwardly rotate the foot, the less you have to arch the back, since your hips can be rolled backwards, if you see what I mean.
I have almost no inward rotation of the foot or femur, but great levels of outward rotation in both. I've been told b various therapists this is a ligament issue and cannot be rectified by stretching. I'm hoping they are wrong
Cheers
Tim...
Yes, by back flexibility I do mean arching the back.
If only back strength were an issue, surely I would be able to straighten up by pressing my hands on the floor or using a chair. Neither of these work for me. The angle of my body to the floor is still quite acute.
I suppose another factor here is the angle of the foot. The more you can inwardly rotate the foot, the less you have to arch the back, since your hips can be rolled backwards, if you see what I mean.
I have almost no inward rotation of the foot or femur, but great levels of outward rotation in both. I've been told b various therapists this is a ligament issue and cannot be rectified by stretching. I'm hoping they are wrong
Cheers
Tim...
Tim... wrote: If only back strength were an issue, surely I would be able to straighten up by pressing my hands on the floor or using a chair. Neither of these work for me. The angle of my body to the floor is still quite acute.
Look through the Stadion articles for horse stance training for the side split.This should help with body alighnment whilst keeping your trunk upright.
Dragon.
Hi.
Thanks for the advice. I'll take a look at it.
Cheers
Tim...
Update: I assume you mean this one:
http://www.stadion.com/column_stretch2.html
Thanks for the advice. I'll take a look at it.
Cheers
Tim...
Update: I assume you mean this one:
http://www.stadion.com/column_stretch2.html