Is this a good stretch for sidesplits??

[The_Devil_In_Disguise]

I have a bunkbed which is about 5"9 and I stretch each leg on it.

 

You know a half sidesplit (standing, one leg straight out) is this a good helping stretch??

[Freestyler]

I'd imagine it would help.

 

IMO, the best way to get into the side split is to do it!

 

Do the side split, using isometric stretching, 3-4 times a week and you should find yourself getting into it very quickly.

[KickChick]

Sounds like what you are doing is the "test" for flexibility that is on Kurz's web site http://stadion.com/catalog&test.html

 

You first must strengthen your abdominals, lower back, hamstrings (back of thighs), and adductors (inner thighs) in order to "work" towards achieving the side split. If you fail to do so you will more than likely injure yourself. You need to develop an exercise & stretching workout and be consistent!

 

Incorporate some weightlifting too into your workout and include these recommended exercises:

 

Adductor flies

 

Adductor pull-downs

 

Front lunge

 

Side lunge

 

Leg curls

 

Reverse sit-ups

 

Sit-ups/crunches

 

Squats

 

After one or two months of muscle strengthening, you are ready for serious stretching to achieve the side split.

 

You may have difficulty in stretching and maybe your legs and or hips are especially tight, so it may be best for you to stretch as often as possible. For example, try doing stretching exercises and splits after jumping rope, jumping jacks, running in place or anytime the muscles are warmed up. Stretching after aerobic activity will be easier and less likely to strain any muscles.

 

Every morning begin with a quick warm-up (3-4 minutes) and dynamic stretches. Do front, side, and back dynamic stretches. It is best to do two sets of 10 to 12 repetitions per leg of each stretch. Make sure to keep knees straight and bottom foot positioned correctly. These stretches should be controlled and "not ballistic."

 

This will take 10 to 15 minutes each morning. If you have time, you can do some relaxed (static)stretching after dynamic stretching.

 

Twice a week, (no more than twice a week) you can do an isometric stretch workout as Freestyler suggested, but I would recommend doing so after a complete warmup when muscles are very warm! Isometric stretching can be extremely painful, so be prepared. The two isometric stretches are the side split and front lunge.

 

Be consistent in your stretching and learn to enjoy doing them! The key to enjoying stretching is concentration on the activity, rather than the goal.

 

Frequency beats intensityand is the key to making a habit out of your training.

 

Good Luck and keep us posted!

[The_Devil_In_Disguise]

thanx people I have made it my new year's resolution to get the sidesplits and this'll help loads thanx alot once again

 

'May the force be with you' LOL LOL