Alternative way to do a side split

[Superfoot]

This stretch begins from the "toes-up" side split position and transitions to the "toes-forward" side split position.

It targets the adductors in the same way as the traditional side split, and hip alignment is the same in both positions (toes-up and toes-forward).

Here is how to do the stretch:

1. Sit down and open your legs as wide as possible. Your toes will be pointing straight up.

2. Imagine a pin has been hammered through one ankle, so that foot does not move (you will be moving the other one).

3. Place one hand on the floor behind you and the other in front. Lift your butt off the floor.

4. Push away from the ankle that is pinned, sliding your other foot sideways. Keep pushing until you can't go any further.

5. When you've hit your limit, pull roll forwards onto the soles of your feet so you transition from toes-up to toes-forward position, and hold.

Repeat this a couple of times, tell me if it worked for you!

(I went from 12" to 9" off the floor in the side split in a month using this method, combined with Kurz's method of isometrics and weight lifting).

Good luck

[Gatsby]

4. Push away from the ankle that is pinned, sliding your other foot sideways. Keep pushing until you can't go any further.

This sounds interesting, but I can't visualise the mechanics of what you're suggesting here.

Can you elaborate, I'd like to try it.

Thanks.

[Superfoot]

I'll try to post a photo of what I mean.

[Gatsby]

I'll try to post a photo of what I mean.

Is it anything like this?

http://www.youtube.com/watch?v=NskaHE42qm4

[Superfoot]

Yes, the principle shown in the video (keeping one foot anchored while pushing with the other) is what I described on increasing the stretch.

But rather that sit down and wait out the tension as is shown in the video, I find it much more beneficial to crawl forwards with my hands (lifting my hips up and forwards) until I am in the toes-forward side split position.

The way I describe also allows you to perform isometric contractions. The method shown in the video does not (due to insufficient leverage).

I hope this explains things a little better.