The Ballet Bible
Discover the Secrets to Conquering Some of The Most Common Pitfalls You Face When Learning Ballet
splitshi, I am 14 years old and I am starting ballet soon, and I want to do well but I am very inflexible, mainly my legs - I can’t do the splits, I can hardly get my legs past a 90 degree angle. If anyone has any streches I can do so I can do the splits I would really apreciate it!! thank you. libi April 17, 2007 | In Questions |16 Comments »RSS feed for comments on this post. TrackBack URI Leave a comment |
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Pff! I hate it how everyone thinks that if you can do the splits you are so flexible! But i know people that can do the splits but not anything else! lol, .. just do hamstring streches and your splits will come with that
Comment by Dylan — April 18, 2007 #
hi.. i think splitting is not that hard to learn. Just practice and practice and u’ll get it in a few months. I myself had learnt it since I was small, so I don’t really know how long I learnt, but my younger bro, who learnt wushu can do it in a few months. Same with other friends of mine. But splitting here I mean splitting forward, not the sideways one..^^
Btw, I do agree that u cannot say one is flexible just because he can do splitting..=)
Comment by Anastasia — April 20, 2007 #
maybe try touching your toes or butterfly pos strech
Comment by geane — April 21, 2007 #
Are you talking about side splits or front splits?
FRONT SPLITS: are easier b/c you can get the assistance of gravity without having hip turn-outs. What I used to do was work towards a split by centering my weight but I had one leg out in front and one leg out in the back. Then, while still maintaining my center, I would push my body lower by stretching my legs out forward. When I got to the ground as far as I could, I leaned forward dropping my weight. Then, I alternated. Does that make sense? You’re supposed to move forward with each alteration. I did this everyday, being careful to not overdo it. It’s an effective way to get the splits. If you have an open space, it’s a great exercise. Note: You can’t go too many days without doing this if you expect to see results or avoid stiffness.
There’s also a wall stretch, as well. Face away from the wall that you’re planning to use and bend over as though you’re stretching. Then, lift one leg up behind you and press it towards the wall. Your goal is to basically do a side wall split. When your gesture leg is up in the air, lean closer to the wall. If you exercise regularly and properly, you’ll eventually be able to do the split in this position effortless while standing. It takes work, and you’ll feel the effects with this one more than the previously recommended, but when you accomplish the splits in this position, it means you’re way more flexible.
The traditional, basic one leg stretch is also beneficial: Lift one leg (the left leg, in this example) off the ground and use your hand (the same side hand - left hand) and hold your foot from the inside. It’s positioned in a way where you can use your arms to stretch your leg out. Does that make sense? So, for the left leg and left arm: Your palm is facing away from your body, looking towards the left. You wrap your hand around the inside heel of your foot, so your fingers are wrapped on your outer foot. Carefully stretch your leg out and stretch up towards the ceiling. Give it a good stretch once, then release, and do it, again. It’s important to do it twice because the second time is what really does it. Do it to the front and side. BREATHE! Seriously not breathing even for a brief moment will serious debilitate your stretching capacity.
SIDE SPLITS: or the straddle requires hip turn-outs, but I have a method that I love. Lie on the ground nearby a wall, so you can be at a 90 degree angle. Your upper body is on the ground, but your lower body (legs) are on the wall. Now, slowly separate your legs away from each other. Gravity surprisingly takes major effect in this position, so don’t just let your legs go. You can injure yourself that way, but by carefully controlling it, this method speeds the split process up substantially.
For side splits, though, it’s incredibly important to develop hip turnouts. It’s the only safe and effective way to pull it off. There is another stretch, but you have to be extremely carefully, and if you don’t understand what I’m explaining, don’t do it!
I think it’s an upside down butterfly pose. The butterfly pose is when your legs are diamond shaped, knees bent, and the flat of your heels are connected to one another, right? B/c that’s what I’m talking about. Basically, you lie down: face down, ass up. You start with your legs start, but you move towards the bottom of your heels touching one another. This is hard and painful. You shouldn’t do this for long, either. With practice, it becomes more bearable. Don’t focus on being completely flat. You could really hurt yourself that way.
Jumps are also great for both types of splits. In order to be able to do a grand leap, you need to have your splits, but you can’t always develop your splits until your leap improves. It’s a vicious cycle, but implementing leaps really stretch out your legs in shorter bursts. I like playing a one to two minute song and just leaping the whole time. Alternate! If you’re sloppy in the beginning, you can also place hula hoops on the ground to jump over. Work your way up to two, and you’ve probably got the splits already. For side splits, I recommend jumping up in the air twice and then for the third jump, split your legs open. Do this repetition a couple times, and it’ll stretch you out. Lifting off your heels and toes with the proper technique will enhance the effects, but you’ll learn that in class, and I don’t think I can clearly express it, anyways.
If you have an opportunity to go swimming, stretch in the water. It cuts your accident rates and results in half the time! And breathe! I swear to you, breathing increases your stretches by a few inches. You should be fine, though. If you’re starting ballet, a lot of what I’m explaining to you will probably be done in class.
I hope you were able to understand me. I’m sorry. I’m a little wordy, and while I promise that the stretches I’m suggesting are effective and safe if done properly, I don’t know if I was clear enough for you to utilize them. Good luck!
Comment by Jaymie — April 21, 2007 #
One more thing, sorry, for the upside down butterfly, your elbows and wrists should be on the ground supporting your weight.
Comment by Jaymie — April 21, 2007 #
hmmmmm… I used thera- bands before.. it worked…
Comment by angel — April 23, 2007 #
Angel I’d love to know how you used the therabands - there are a lot of inquiries about doing the splits and that could be helpful information.
One way to lengthen the hip flexors is to do deep lunges, keeping upright in your torso. Lift the heel off the floor and stretch it back down, slowly, and repeatedly. This stretches all the way up the leg to the hip. Do this parallel and turned out, use a barre so you can be in a strong position. And be warmed up as in HOT, to get the most out of this.
I used to do all my homework on the floor, stretching the whole time. If you haven’t had a class that day, start with a hot bath, put on sweats, and then you can do some safe stretches.
Comment by Dianne M. Buxton — April 24, 2007 #
do be careful not to over do it. if you push yourself in the splits when you aren’t warmed up you can injure your hip.
Comment by Marissa — April 24, 2007 #
when If first tried learning to do the splits i thought i’d never be able to do it, but every week, i’d stretch, and keep practicing, within a month, I was almost there! Just stretch alot, and pretty soon it will come naturally.
hope it helps!
Comment by salsa — May 21, 2007 #
Wow Jaymie, the ‘traditional, basic one leg stretch’ as you put it, really works for me. At my ballet school, the classes are too rushed sometimes and we don’t haver time to stretch, but I do try to stretch at home afterwards.
Comment by Sheri — June 10, 2007 #
I learn the splits at 14, and now I can do them all three ways
And a whole heap of other things.
Ohh and to Dylan? I hate it how everyone thinks that if you can do the splits you are so flexible! But i know people that can do the splits but not anything else!- Yeah I agree most of those people started like gymnastics or something when they were little and aren’t actually flexible they just kinda forced there bodies to do it.
One of the stretches I do ( I made it up but it workes for me) is:
You start in a position that looks kinda like the splits but front leg is bent, and the back is straight, then you pull your body up and foward, it pulls like your hips and stuff, do it on both legs.
Comment by ☺ — June 18, 2008 #
hello im trying to learn how to do the splits any stretches that will help!!
Comment by Becky — June 21, 2008 #
im trying to do chinese splits
Comment by Becky — June 21, 2008 #
What is the chinese splits?
Comment by ♪ — June 23, 2008 #
hey i think that even when you cant do the splits you can still be flexible not everyone can do the splits but yes all these poeple are right people who can dp the splits arent nesiserally flexible so just do what you can do i am sure you teacher will be proud of you for trying to do what you can do and pushing your self even further…. Emily Morris (good luck with your splits) ….xxxxxxx
Comment by Emily Morris — July 19, 2008 #
I agree with Emily. Doing the splits doesn’t make or break doing ballet. And Katie you don’t have to cuss…..
Comment by Dianne — July 19, 2008 #