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There are a couple of ways.... but first....

written by Mancer at  on 09.10. at 15:15:21 - as answer to: Splits by Tim at
As Balletboy said, the human body is pretty much fixed.  The ability to do the splits, either straddle or front-back is truly body structure and takes years for almost anyone to accomplish.

The first thing you need to do is judge your range of motion.  To do this you can do forward lunges and judge the angle of your legs in an adjacent mirror.  This will give you front back range of motion for each leg (not ever dancer can do it both ways.

A straddle really has to do with your turnout.  So with your back on the floor and your but against the base of the wall and your legs up the wall in Jazz first position. now, turn your entire leg out from the hip.  This will give you your straddle range of motion.  Not all dancers can do a straddle.

Now, the reason for it taking years to accomodate splits (if you have the bone structure to do so) is this.  It take LOTS OF conditioning.  Your skeliton is held together by ligaments (dont ever try to stretch ligaments as you will cause joint damage, ligaments will never unstretch and it will require surgery to corrent the damage), muscles, and tendons.  Muscles are attached to the bone by tendons.  Between the muscle and tendon are little neuroreceptors.  These are what you need to stimulate to gain muscle flexibility (note I say muscle, nothing else).  These little neuroreceptors (in many times not stimlated ever) need to learn what you are sking of them and it takes time.  The neuroreceptors allow to muscle to relax (note I didnt say tear the muscle).  Tendons will lengthen to a certain limit (not I didnt say stretch; as similar to steel, once you get past the lengthening characteristics of steel, past the yield stress, the steel stretches and will never take on its original form (requiring surgery)).

You need to take great care in "lengthening" your body.  Going to fast or to far causes (unrepairable) injury.

In Yoga there are many poses that help with achieving the splits.FrogWarrior 1Warrior 2Full CamelFull CobraRag dollDancer Pose

obviously with Yoga, and if you want to lengthen your body I recommend you go out and find a Kripalau Yoga or other style full body yoga class that gets you into a lot of basic positions for about a minute each.  There is a lot to learn from Yoga when tring to achive splits, breathing meditiation, body relaxation.

Prior to stretching I go out for a bisk 15 minute walk.  IT is best to stretch when the muscles you want to target are warm.  Never stretch cold, it causes injury injury injury and you body wont be suptle.

This above all, never bounce in a pose, breathe and relax into it.  your subconsios mind and body will tell you where it wants to stop, dont leave your conscious push you too far in the name of achieving a result (injury injury injury).

See what you want to do is lengthen muscles and create some elasticity in your tendons to achive the result.  What you dont want to do is go out "full bore" and stretch tendons and ligaments (or tear them causing great pain), and tear muscle in trying to achive the result.  

My advice take a yoga Class (for 1 12 week session prior to dance, then along with it for as long as you like), I found many dance classes dont get into "proper stretching" and the instructors expect you to prepare for class yourself.  

Your BODY will THANK YOU for taking your time in achieving your lengthening goals for years to come.

hope it helps


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