flexiblity Question?10 Points?

Question

hey i want to learn how to become more flexible so that i will be able to do a full split[side and front]if you have had experience with this then i would love to know what you did.
1.what stretches should i do?
2.when should i start to see results?
3.how many should i do a week?

Answer 1

I'm just gonna copy and paste from my other answer - 3rd time today lol



I do Ballet & Irish Dancing, so (esp for Ballet) I need to be flexible. I lost my flexibility and I'm now trying to get it back.



Try doing some hamstring stretches. Bending over, touching your toes to get them nice and loose. Hold it for as long as you can, but gradually get it longer and longer.



Sit in the frog legs. This is like your crossing your legs, only you hold your feet together. Do this whenever your sitting down.

When in that position, stretch one leg out in front and try bend down and touch your toes.



Sit with your legs spread out like a V. Lean over and grab your ankle and hold. Do this on both legs.



Now, go down as far as you can for the splits, but bend the back leg. Hold it and then, sort of bounce so you feel a stretch.



Kneel down on your knees and put 1 leg infront to a 90 degree angle. Lean forward and hold, feel the stretch. Now, go down as far for the splits again, but keep the back leg bent (but not so it is touching the ground). Your aim is to get the front knee as far back as possible, and you will feel a stretch.



Its really hard to explain, so look up on Google for some pictures. I found this:

http://www.dance.net/topic/1616831/1/Stretching/Splits-Training.html







But to answer your Q's ow.



1. See above

2. It depends on how far down you can go, and how long you work each day

3. Stretch everyday - seriously, it takes time.

If you want more, just email me, coz I have loads more =)

Answer 2

hay, i have been doing dancing since i was 3-4 and i know how hard it is to maintain your flexibility so here are some tips :)



1. Stretch every day, if you wanna improve quickly stretch for at least 20 Min's a day.

2. Create a routine to do at a certain time of day, for example- Do some stretches for 30 Min's, then work on turn-out for a few minutes, (I'll put down different exercises you can do next), and then stretch for 10 Min's.

3. Different things you can do- lay on your back, bend your right knee and pull it into your chest(make sure you keep your other leg straight and flat on the floor) then do the same with your left leg. keep swapping knees for a minute or two then unbend your right leg and pull it into your chest. keep your legs straight (one in air and one on floor) and keep working on pulling your leg in closer to your body each time. Do the same with your left leg. Then keeping your legs straight pull both knees into your chest at same time, and straighten them out in the air but push them out and away from each other- as if you were doing split. This works your leg muscles and lessens the strain in your thighs.



Remember you MUST MUST MUST stretch before and after each time you work your legs because you do NOT want to pull a muscle or strain your tendons cause then it will be hell and you wont be physically able to dance!!!



hope it helps!



xx madii kate xx

Answer 3

Stretch daily, and hold each stretch for at least 30 seconds, When stretching your splits hold for one minute.

Answer 4

Here a few streches you should strech every singe day for 30-45 minets if you want to get good results you also need to keep streching after you reach the standard of flexability you want (******please note: DO NOT strech for this long in the begining you don''t want to push your body too far you want to build up your flexability)



secondly every single person on this planet is different i would say in maybe 2-3 months you may start to see substantial results al long as you keep up with i and do it everyday



#1

go up to a wall and sit down facing the wall put your legs in the air and slide your butt forward so it's touching the wall now make your legs act like spagetti and let them fall to he side



#2

lay on your stomoch on the ground then put your feet together and pull your legs up to your crotch keeping your body flat and your legs and knee's to the side



#3

sit on the ground with your legs out bend your knee's and put your feet together and pull them up to your your crotch (again) and bend over and try to kiss the floor



#4

(this ones kinda hard to explain so i hope you get the picture)

lay on your back and put you legs in the air now push one leg down to the ground and pull the other leg towards your head then switch (the leg that was up is now down and the leg that was down is now up) but the one rule is you can't move your head soo it is like glued to the floor

got it? hope so



#5

sit on the ground with your legs out now pull one leg to the side (as far as you are comfortable) and try and keep the other leg un-moved now turn your uper body towrd the leg to the side now switch and turn to the other side the switch the direction and the leg that is to the side



#6

(this one really hurts but helped me so much in dance class note that you will need a partner)



sit on the floor facing a wall spread your legs apart against the wall now have somone push on your back



#7

(you can eaither use the bar at your dance studio or a hard surface where the top reaches your belly botton i will refer to this as a bar for now though)

put your leg on top of the bar now with the other foot turn it out so like your other foot is facing the other wall now hold on to the calf of your leg that is on the bar now bend your other leg (like your doing a pleait (sp?)) and hold it for about 20-30 seconds now go back up and do the other leg



#8

stand on the ground with one leg pulled up into the sky while holding your foot (thats in the air) this like doing splits int the are and takes a great deal of balance



#9

squat down standing on your toes now pull your legs apart dont touch the ground or your legs just hold your arms in the air



#10

(this one is also hard to discribe)

lay on the ground now put our feet behind your head put one leg at a time to the ground beside you so while your legs are behind your head pull them to the side at a 90 degree angle one leg at a time