What are step by step ways to stretch to learn the splits?
I want to try out for dancing modern ballet. I already do gr 5 ballet BUT im still not flexible enough. I cant lift my leg 90'c up AND i want to learn the splits. So could someone please give me step by step ways to stretch to learn the splits??
No prob. I'm not very flexible but I have the splits down for dance purposes as well. Okay there are several stretches.
First: You want to face a wall and spread your legs. Sitting straight, you want to spread your legs and get as close to the wall as possible. Yes, it looks like your attempting to get your center split but it actually helps your side splits and your overall splits and flexibility. Now stay there and slowly stretch towards the wall for about ten minutes a day. After this stretch is done scoot away from the wall and bounce your legs in. It works as a sort of warm up for your legs and helps awaken them by stating "Hey! Your still stretching."
Then you'll want to do the infamous lunge. bounce lightly for eight counts then lean back with both legs straight and looking down, completely stretching out your back as well by leaning forward towards your knee. Reverse the process onto the other leg.
Next (attempt this on carpet or a surface that won't hurt you) you'll want to go into a lunging position. Now this will feel unusual but if your knee begins to hurt, stop. If not, and it just feels weird at first then that is completely normal. Lunge and lightly bring your back leg to your opposite hand. (ex: left lunge 'left leg forward' then you bend your right leg, holding it with your left hand) when in this position, gently pull your leg back and lunge at the same time. No worries, you'll FEEL the stretch. After doing this for 30 seconds on each side you'll be ready to slide into the splits.
When trying to do the splits hold yourself up for about ten-fifteen seconds, then slide down a bit more before taking a rest. Slide down til it hurts a little then stop and do the other side after the last stretch and repeat. Dance a little and try the split again and it'll get easier as you go.
Good luck and I hope I helped. These helped me amazingly and stick with it!
Whitney Houston - Step By Step
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