Splits... Sorta...

[Jester]

I stink at static stretching. Just can't do it. I can do front kicks above my eyebrows, roundhouse kicks to around my ears. But I can't do static stretching to save my life. I know that it's a long process to get to splits but even just sitting there I can't do it right. I have a problem with "sitting on my hips" for lack of a better term. When I do have my upper body properly over my hips then my legs can barely go a foot or so pasty my shoulders. Not sure what to do next. Any help is greatly appreciated.

Jester.

[Van Zandt]

With the right method of stretching you can get your splits in as little as 1-3 months, or 6 months at most if you really slack off.

Is it front or side splits you particularly struggle with?

[Jester]

With the right method of stretching you can get your splits in as little as 1-3 months, or 6 months at most if you really slack off.

Is it front or side splits you particularly struggle with?

Side splits like the one in your avatar. But I think my main problem is that I can't "sit" on top of my hips. When I get into the split position my shoulders are not on top of my hips. I'm kinda curled for lack of a better term. No clue as to what to do. Any help is greatly appreciated.

Jester.

[Patrick Smith]

Could you take a picture or draw something? You're not being very clear.

You should spread you legs as far as you can while sitting down and with your back straight, lean back on your hands. Every 30 seconds or so just push either your left or right leg out around an inch.

Try getting a stretching program and double check what you're doing.

[Van Zandt]

When doing the toes-up side split (like the one in my avatar) you can actually lean back as far as you want to help relax the adductors (the inner thigh muscles - the ones being stretched).

Here is the video I followed to achieve the results in my avatar:

YouTube - Superfoot's Secrets For Success Series - Vol. 1 Clip

[Jester]

Sorry that my descriptions suck but it's hard for me to explain. Forget the whole split thing. Let's just say you are sitting down with your legs in front of and you are reaching for your toes. When I sit this way my shoulders do not line up with my hips. It's like I'm slouching and can't situp straight. That's what I mean when I say I cannot sit "on" my hips. When i try to situp straight and such my hips/hamstrings get really tight and I cannot stretch that far.

Hope that description is better. It's funny how I can kick above my head but can barely reach my shins on those types of stretches. Thanks in advance.

Jester.

[Patrick Smith]

Try standing up and trying to touch your toes. Try to keep your back straight while doing it and don't bounce.

Maybe you should have your back examined. Is there anything wrong with it?

[Jester]

Try standing up and trying to touch your toes. Try to keep your back straight while doing it and don't bounce.

Maybe you should have your back examined. Is there anything wrong with it?

Doing that my ankles are just barely out of reach. My back is fine, I have a physical for work every year and I have one on my own just before that to make sure. No problems with my back, just can't do static stretches.

[Van Zandt]

Jester,

Sounds like a simple case of lack of static flexibility. If you can kick above your head without doing static stretches (ever), then you will probably never need them. You are a fine example of an individual who has a high level of dynamic flexibility without needing static stretches to make up the difference.

[Omicron]

When i try to situp straight and such my hips/hamstrings get really tight and I cannot stretch that far.

I have a similar problem, except when I straighten my back it's the backs of my calves that get really tight. Sounds to me like you need to work on your hamstrings' static flexibility, because like me you might have a flexibility imbalance. My hamstrings are a lot more flexible than my calves for whatever reason (probably improper flexibility training in my past), and it sounds like you might have the opposite problem...flexible calves but tight hamstrings! The best thing you can probably do for yourself is to focus on stretching your hamstrings to get their flexibility in line with the rest of your body. I know from experience how frustrating it can be to have one part of your body less flexible than the rest of it, and you might have to take a bit of a hit to your ego and go back to square one to stretch your hamstrings, but in the end it will be worth it :cool:

[Jester]

Jester,

Sounds like a simple case of lack of static flexibility. If you can kick above your head without doing static stretches (ever), then you will probably never need them. You are a fine example of an individual who has a high level of dynamic flexibility without needing static stretches to make up the difference.

Since I can't situp straight will doing these stretches still help me in the long run? Will I one day be able to situp straight and "look" like everyone else doing these stretches?

I know from experience how frustrating it can be to have one part of your body less flexible than the rest of it, and you might have to take a bit of a hit to your ego and go back to square one to stretch your hamstrings, but in the end it will be worth it :cool:

Heh it is a bit of an ego thing, I won't lie about that one. I struggle to do pushups but I can flip a massive tire with one hand and not even break a sweat. It's so strange in my class. I struggle with things that eveyone else flies through, but when they slow down on stuff I speed up. Course I'm also the tallest person in the class by far so that might have something to do with it. :D

Jester.

[Van Zandt]

Doing strength exercises through the full range of motion, and isometric stretching will get you "looking like everyone else", and beyond, a lot faster than just relaxed stretching on its own. You should adopt a total body stretching program (one exercise per muscle group) and time will yield the results you desire.

Put it this way - I was injured in the army, spent 2 months in a wheelchair and a further 6 on crutches. I was tighter than most 90-year olds. With time and effort I got back to the standard you see in my avatar. So YES!!! you can do it, don't let it get you down :cool:

[Jester]

Thanks for the info/help. I might be getting lasik soon so that would rule out training for a while as hard workouts and contact is out of the question right away. If I'm eligible I'll only be able to stretch so I'll make sure to do it right. I'll definately ask again if I have any problems. Thanks again.

Jester.

[Van Zandt]

No problems :)

[potlucky10]

I was noticing the way Bill Wallace stretches and it looks about the same as when I use a machine but it feels like my knees are going to pop, with most strain in the back of the knees. Any suggestions?

[Van Zandt]

Sounds like your knees may be too weak for the range you're stretching in. When you feel pain, tense the area of tenderness for 30 seconds to a minute. Back off out of the stretch and rest, before repeating a couple more times. Don't increase the ROM for several weeks or even months, and periodically push yourself further to see if it hurts any less.

Strengthening the muscles that stabilise the knees, through squats, lunges, and deadlifts, will also help to improve the situation.