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Ways to Improve Your Flexibility
13 Comments · Posted by Drill Obsession in Flexibility, Uncategorized
You can always improve your flexibility. But sometimes you just don’t know how!
I didn’t explain actual stretches to you in how to become more flexible. So, here are some stretches that might work for you:
The Simple Stretches
That’s right. Just the normal old v-sit will help a lot! You just need to focus when you stretch. If you truly want to be more flexible, then work on being more flexible. Stretch and think of stretching that extra inch as your goal. You won’t become flexible if you don’t genuinely want it. Stretching requires focus.
The Split
Sit in your splits for a minute or two and feel the stretch. If you don’t feel any stretch, elevate one leg on a stair, step, or phonebook. You can also try to split against a doorway. Hold the sides of the wall to keep your balance.
On the other hand, if you cannot do the splits, then go as close as you can and stay in this position for at least a minute. Don’t estimate, either. Use a clock, or else you might think it’s been one minute when it’s only been 20 seconds. Pain impairs your estimation!
Spread Eagle
There are a lot of names for this one. Basically, sit in a v-sit near a wall. Spread your legs out as far as possible and pull yourself into the wall as far as you can. This helps a lot in doing the middle splits.
Stretch with a Friend!
There’s lots of stretches you can do with a partner! Lay on your back–legs straight; point both toes. Have a partner elevate one leg as far to your nose as possible. Try resisting your partner’s push for ten seconds, relaxing and pulling your leg in for ten seconds, resisting, etc. You can also do this by yourself by simply pulling your own leg in.
Here’s another one. Place your leg on a friend’s shoulder (be careful!). If that is too high for you, tell your partner to lower it. Your partner can then hold your leg and raise it up as you get used to the stretch. You should lean on a wall so you don’t lose your balance!
These stretches all work, but the best way to stretch is to use a mixture of everything. Stretch every muscle in your body.
The most important thing to know when stretching is to focus. You can’t just stretch without focusing and expect to become more flexible. When you stretch, think about stretching and nothing else. This focus is really what is going to help you.
Comment and tell me if this helps!
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» How to Become More Flexible - Drill Obsession.com | helping drill and dance teams perform at their best · August 23, 2007 at 7:11 pm
[...] Being flexible also requires a lot of stretching. There are many ways to improve your flexibility. You need to be stretching daily, for at least 15 minutes. You can’t just compensate and decide to stretch for two hours every Saturday. It doesn’t work that way–you have to stretch daily in order to build up on it. Your flexibility improves everyday, but it also digresses. If you stretch once a week, you’ll become more flexible, but by the next week, you will lose all the flexibility that you gained. That’s why you have to stretch daily–so that you build flexibility and don’t lose it. [...]
raumthemad · October 7, 2007 at 4:11 am
I happened to stumble across this forum form Google. I am a male, and I want to be more flexible in my lower body, especially my legs. I found your three week splits plan, and it sounds good.
gemma · October 16, 2007 at 11:57 am
i cant even touch my toes and i go to a stageworks dance school! Im afraid im gonna be crushed by the other dancers who can touch there toes and do the splits!!!! Please help me i am depressate for some help to improve my flexibility..x
plz reply!
Gemma
gemma · October 16, 2007 at 11:58 am
HELP!!
josie · December 10, 2007 at 2:05 pm
i realy would love to be more flexi i strech nearly every day but i still cant do a leg hold has anyone got any advice on how to help or any special streches i can do ?
josie · December 10, 2007 at 2:09 pm
ok so i do streches everyday but all ic an really do is touch my toes, go back in to a crab an come back up again and kick my leg up high(as i used to go dancing) im actually a really un-flexible person but would love to be flexi i want to do a leg hold but do u think i should work oneasier things first?
irene · March 30, 2008 at 1:27 am
i got my left splits for a few days, but after that, i couldnt do it anymore. my inside muscle gets really sore and i can barely stretch now. please help!
Stretch your splits in 3 weeks - Flexibility to the Max! - Drill Obsession.com | helping drill and dance teams perform at their best · July 3, 2008 at 3:04 pm
[...] Ways To Improve Your Flexibility [...]
Kate · July 25, 2008 at 8:34 pm
Calisthenics in australia is a major competitive form of dance. One of our categories has an indredibly high emphasis on flexibilty and strength. As our team is getting into higher divisions it becomes an assumption that every girl has their splits down flat. Girls in my team have been competing for up to 10 years and still havent got perfect splits whereas, I have been involved for 3.5 years and have a good right over split and am in my left and middle splits comfortably. Before I got my splits I dreamt about sitting in them all the time, there was nothing I wanted more, so I sat in them. i would spend hours everyday swapping splits and stretching until I had them flat in a week and a half.
I guess I was so quick because I already stretched everyday. Persistance is key! Keep at it and be determined, you WILL see results eventually.
Good luck!
The ipod Splits Contest · February 10, 2009 at 5:53 pm
Check out the new splits contest! You can win $200 and one of 2 Ipod Shuffles!
Leenz · July 7, 2009 at 7:01 pm
what do u do about really sore hip flexors. i’m afraid that if i keep working them by doing the lunges and splits, sumthin bad’ll happen…like i might rip the worse off one :S
Help!
Michelle · February 23, 2010 at 8:11 pm
I am stiffer than a slab of concrete. I have been trying on and off for a while and always stop bcuz i think im a hopeless cause. but I was recently streatchinq for a week or so and got really low( only in my right split) but stop since i wasnt progressing any further. Now i started back again and want to know what can i do about this?
eren · March 2, 2010 at 8:12 pm
ive been since i was a freshman in high school (now im a freshman in college) and i have my splits down.
here are some of my tips: haha
- If you want to get your splits you NEED to stretch EVERY DAY and keep stretching even after you get your splits.
- If you are sore go run. Run around the block a few times it helps a lot with soreness.
- If you want your middle split do the gravity stretch. Lay on you back with you legs against a wall. put your legs as far down as you can get them and just lay there for a while. Your legs should make a “v” against the wall. The gravity pushes them down to the ground.
- Work on leg strength.
- If you are sore you can also take a hot bath and do small stretches in there. I did this when i tried out for high school dance team and it helped a lot.
- For right and left splits go to a wall and put your back to it. bend over and touch the ground but have one leg against a wall. if you are doing this on the right have your right leg on the ground as your supporting leg and your left thigh against the wall. You should make a split against the wall.
Hope this helps!