Hi, markabe-ga!
You must be into martial arts, eh? Either that, or you are doing
front splits for the fun of it! I have just started boxing myself, but
thankfully, the front splits is not required :)
First of all, you might have to accept that progress may be slow and
that you might never achieve a full frontal splits. I don't want to be
discouraging. However, every body is constructed differently, and you
may have to accept your limitations. Muscles, tendons and ligaments
are all responsible for a joint's range of motion. You don't want to
tear them and cause permanent injury in your quest to achieve a
perfect splits......and, as a result, sideline your entire pursuit of
the sport you are hoping to perfect.
If you consider that the normal range of joint motion for abduction
at the hip, even when seated, is 45-50 degrees, you will soon realize
that you are asking your hip joints to go far beyond the norm! If you
can achieve that...excellent! However, if it hurts too much, or you
cannot achieve a perfect side splits, don't be too discouraged!
From "Normal Ranges of Joint Motion."
http://www.bath.ac.uk/~masrjb/Stretch/stretching_8.html#SEC84
==
Taking pain killers to help you along is NOT the way to go!
"As with all stretches, you should not stretch to the point of
intense pain! A tolerable amount of discomfort should be more than
sufficient. You do not want to pull (or tear) your muscles, or be very
sore the next day."
From "Working Toward the Splits."
http://www.bath.ac.uk/~masrjb/Stretch/stretching_7.html#SEC73
==
But, I am assuming that you WILL achieve your goal. Therefore, the
following may help you on your way!
Since you mentioned you are doing PNF stretching, the following
excerpt is important:
"On a given day, you should either perform only the passive stretches,
or perform only the PNF stretches, in the order given (see section
Types of Stretching). If you perform the PNF stretches, don't forget
to rest 20 seconds after each PNF stretch, and don't perform the same
PNF stretch more than once per day (see section PNF Stretching)"
From "Working Toward the Splits."
http://www.bath.ac.uk/~masrjb/Stretch/stretching_7.html#SEC73
==
About Split Stretchers:
"One problem with these "split-stretchers" is that there is a common
tendency to use them to "force" a split (which can often result in
injury) and/or to hold the "split" position for far longer periods of
time than is advisable."
"The most effective use of a split-stretching machine is to use it as
your "partner" to provide resistance for PNF stretches for the groin
and inner thigh areas (see section PNF Stretching). When used
properly, "split-stretchers" can provide one of the best ways to
stretch your groin and inner-thighs without the use of a partner."
From Spit-Stretching Machines:
http://www.bath.ac.uk/~masrjb/Stretch/stretching_5.html#SEC68
==
One resource which may be of interest:
Coaches Information: Splits Training
http://www.body-fizzeek.co.uk/splits.htm
Refer to website for diagrams:
Side Splits - Preparation Exercises
Frog position ***on stomach**** (baby splits)
Keep hips square
Keep knees in line with hips
Keep body flat on floor
Straddles Sit
Knees facing ceiling
Lean body forward with a straight back
Knees and feet should be fully extended
Side Splits - Hints and Tips:
The ideal position for side splits (in my own opinion) is with knees
facing the ceiling and legs hyperextend (so that the knee pushes into
the ground and the heal of the foot is slightly off the ground). These
splits can only be achieved if you are past splits with your knees
facing forwards.
The first step for side splits is with knees facing forwards and
elbows on the ground, rather than straight arms. It is harder to
'cheat' this way and is safer for your back.
The second step is over splits (i.e. with one leg raised)
The third step is splits with knees facing the ceiling, and body
upright
==
Another reference which shows some excellent pictures of proper
stretching in preparation for achieving the side splits:
"Standing Leg Stretches (Preparation for Splits)." Howtostretch.com
http://www.howtostretch.com/splits.htm
==
From the Martial Arts Chat Forum
http://www.martialartsplanet.com/forums/showthread.php?s=&threadid=1042
Splits.... there are two types, the box splits and the front splits. I
would say that the front splits are far safer compared to the box,
although many will disagree with me on that. The box splits are famous
because of Mr. Van Damme, they are more akin to women as their hips
and hip joints are made slightly different compared to us men. The
front splits are far better for the arts with regards to kicks and
stretching and builds up good muscle tone. The key to splits and all
other material is to stretch and to do it right and in a warm place.
** Not everyone can do the splits and not everyone can be flexible as
we are all made differently, go at your own pace and be patient.***
I wish the best luck, happy stretching, and do not be too eager to do
the splits. Be patient and work hard.
===
I hope this information helps you to work toward achieving a full
frontal split. Promise me you won't get into the habit of taking
painkillers to dull the pain. When your body is in pain, it is telling
you something. As with any sport, you need to be very in tune with
what your body is telling you. If you are dulling the pain of a torn
or over-stretched muscle by taking pain killers, you are merely going
to go backwards.
Be patient, work diligently, and let your muscles and ligaments
slowly adapt to positional changes.
Good luck! I'm rooting for you!
umiat-ga
Google Search
leg splits
front splits
can everyone do the splits? |
Clarification of Answer by
umiat-ga
on
17 Jun 2003 10:14 PDT
markabe,
I really cannot say what is the perfect time limit to hold your
stretch. I refer you to the following two references. You need to try
various alternatives, so as NOT to create pain, as I mentioned
initially. One minute may be too long, but that is for you to decide.
Alternatively, a minute might be okay, but the number of stretches you
are performing at one time may be too much!
I am a bit doubtful about doing your
routine for an an hour each night. An hour seems extremely long for
PNF stretching, and I am afraid you might be going at it too
aggressively. However, I don't want to interfere with your choices.
From "Types of Stretching:
http://www.bath.ac.uk/~masrjb/Stretch/stretching_4.html#SEC36
(One recommendation for PNF stretching)
the hold-relax:
This technique is also called the contract-relax. After assuming an
initial passive stretch, the muscle being stretched is isometrically
contracted for 7-15 seconds, after which the muscle is briefly relaxed
for 2-3 seconds, and then immediately subjected to a passive stretch
which stretches the muscle even further than the initial passive
stretch. This final passive stretch is held for 10-15 seconds. The
muscle is then relaxed for 20 seconds before performing another PNF
technique.
==
http://www.body-fizzeek.co.uk/splits.htm
Start by holding stretches for 20-30 seconds, and gradually increase
to 60 seconds.
Rather than holding a stretch for 2 minutes, hold it for 1 min, have a
30 second rest, then hold for another min. You often find that you
will be more flexible the second time around.
The best way to Increase flexibility is through:
..........Static stretching - where a stretch is held at it's maximum
for a length of time.
......... PNF stretching - where the stretch is held and at the same
time resistance is offered so that the muscles have to work in order
to keep the stretch at it's maximum. This is more advanced then static
stretching and is usually done in partners with one partner stretching
and the other offering resistance.
==
Just remember....pain does not equal gain when it comes to
stretching. Pain usually means a partial tear, which is exactly what
you do not want.
Just the same.....I hope you accomplish your goals. Keep trying, but
please be patient!
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