Sunday, February 7, 2010

How do i get my middle splits?

i have my right and left splits, but i just cant get my middle splits. any stretches, links...etc would be appreciated.How do i get my middle splits?
I'm not sure what you're doing to get your splits now, but try these things, and I'll give you a link to a video for stretching, too. Middle splits are the hardest ones to get and take a great deal of time and patience, keep that in mind.





Go down into your split as far as you can. Hold it there for about 15 seconds and then take a big, deep breath in. As you exhale, slide into the split a little farther. You'd be surprised at how well it works. Hold that there for a few seconds, and if you feel comfortable enough do the exhale and slide again. If you don't feel comfortable, or you continue doing the exhale and slide until you don't feel comfortable doing it anymore, hold the position you're in for as long as you can. And when you feel like you can't hold it anymore, hold it for 15 more seconds and then relax.





Or you can sit down on the floor close to a wall. Lie down on your back and scoot your butt up to the wall as close as you can. Let your legs rest up against the wall straight up, as if they would be if you were sitting on the floor with your legs straight out in front of you. Then, slowly, drop your legs down as close to a straddle position as you can. And hold it for at least a minute. Then drop your legs farther, and hold it. Drop them farther, then hold it.





You can also stretch in the door frame. Go to the door frame and put your back up against one side of it, and then put your leg up on the other side. Then slowly try to get your foot higher in the doorway, and your body closer to your leg.





Whatever you do, make sure you do it slowly, and if it hurts more than a normal stretch would, stop. Trying to get your splits too fast can lead you to serious injury.





And here's the video I promised:





http://www.youtube.com/watch?v=ZsgwGBN2z鈥?/a>





I know it says beginnner, but it will work for you and any form of dance you're in.





Good luck!How do i get my middle splits?
If you do the following stretching exercises regularly, they will help you do a split. It will take time to improve your flexibility, so don't rush things or you could injure yourself.





Warm up first by skipping a rope or jogging in place for 5 minutes.





Keeping your back straight, bend down from the waist and try to touch your toes. Hold this position for half a minute.





Next, sit down on the ground with your legs straight out in front of you, knees together. Reach forward, bending at the waist, and try to touch your toes Keep your back straight and try to get your chest as close to your legs as possible. Hold for half a minute.





Now kneel down and place your hands on the ground on either side of your body to support you. Stretch one leg behind you and relax. Let your body sink toward the ground. Hold for one minute and then switch legs.





After each stretching session, go into the split position and see how low you can go. As your flexibility improves, you will find you can go lower and lower. Don't strain yourself. If you feel any discomfort, stop immediately. Some people are more naturally flexible than others, so don't compare with your progress with a friend.





TIP:


Always wear loose, comfortable clothing and sneakers while performing these stretches.





I hope this helps!
most girls don't have the hips to do center or middle splits.... i can't do it because i also dont have the hips

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