How do i stretch my groin area for my middle/chinese split? Also some tips on improving my left/right split.?

i would really like some tips on how to stretch my groin area for my middle split. Also some tips for my left and right split.





i am going to be a freshmen Pebblebrook High School and i need a good start for the school year.How do i stretch my groin area for my middle/chinese split? Also some tips on improving my left/right split.?
Do upper body isolations left to right with your legs spread open, then stretch to your right knee and place your nose on your knee for 10 seconds with BOTH LEGS STRAIGHT. Do the same for your left leg. Just keep on stretching and if it hurts, then its working :]





As for your straddle, lay on the floor sitting with your legs spread out as far as you can, it should form a triangle if you're not too flexible yet, then try to do a ';roll through'; and push yourself through your knees with your hands until your legs are closed behind you. Its gonna hurt a LOT at first, but just keep practicing and you should get it in no time :] Make sure your muscles are warmed up first, or you could hurt yourself while stretching.





Also try doing over straddles, meaning try to go all the way down in your straddle, as far as you can go, and place your elbows on the floor holding you up from the ground. Bounce yourself down as much as you can. It should help :]





There's so much more you can do, look for videos on youtube.How do i stretch my groin area for my middle/chinese split? Also some tips on improving my left/right split.?
Well, for the groin stretch, what I usually do is sit on the floor and bring the bottoms of my feet together, so that my legs sort of form a triangle, and my knees stick out at my sides. You might know this as the butterfly position/stretch. Try to lower your knees as much as possible to the floor (gently) and bring your feet in as much as you can. Then, lower your head/chest to touch your feet as much as you can, and you should feel a nice stretch in your groin area.





Here are some videos that might help with your splits:


http://www.youtube.com/watch?v=WPEA73SlU鈥?/a>


http://www.youtube.com/watch?v=vrReroTqe鈥?/a>





Good luck!
lay on your back with your legs in butterfly position and push down on your knees