Suggestions on how to do the splits

hun xia xia nin

Legacy wrote:

Flora V. Arbor wrote:

Here is the most that I can offer on the subject of gaining "splits":

sit with both legs in front of you - straight knees.

This is the front leg position of "splits"

What most people need to achieve "splits" is
hip-flexor and quadricep stretches.


Lie on your stomach and lift your upper body up on one hand.
Bend one knee and with the other hand, grab the ankle of that leg.
Hold for one minute.

do the other leg.

repeat once or twice daily for six weeks.

was that so hard? thats what BR was asking just advice on how to be able to do the splits

it guarantees nothing and is not going to make anyone healthier or more skilled

Some of you may have heard of the Mayo clinic. No folks, its not about delicious sandwich ccondiments but health and medicine. Enjoy their thoughts on stretching:

http://www.mayoclinic.com/health/stretching/HQ01447

Might the way flora, you disagree with these medical experts.

OH, yah. We, in fitness, have a furious-yet-gentle stage we call,
"building bridges to the medical community".


They do not study health.
They do not study exercise.
Doctors DO NOT know what exercises to tell you to do.


Here is a tiny piece of my giant stretching lecture:

There are martial artists that come to fitness, and yoga people and some of them have dance knowledge too.

I am one of the only people with several decades of dance AND yoga AND martial arts knowledge.
I CAN speak to and about each discipline at length ( thanks to my teachers, not me ).

Dance, gymnastics, and contortion all teach people to be flexible by method of:
throwing away anyone who isn't.

martial arts get an "F" for inventing the "center splits" machine because center splits are determined by femur length and high kicks are not good for self defense because you can get your foot grabbed way more easily if you pick up up higher.
( most people do not see low kicks coming in and they land hard enough)


Yoga was invented by men for men in a caste society for ENLIGHTENMENT - not for flexibility.

Fitness has defined stretching as four types.
I shall not type up all that.

The most recommended type is "static". This means to hold the stretch and not bounce.

The golgi tendon organ lets go of the contraction after, almost precisely, 30 seconds.

Therefore, I, firmly, recommend holding each stretch for slightly more than 30 seconds.

CHOOSING the stretches is the next effort.
caveat: joint and/or spine damage

As for myself I’m older and prefer the Artie Johnson method. " VERY CAREFULLY".

Big Trivia points if you can say which show1st had that reference.

Superman

So doctors know nothing of muscles or tendons or joints?

Or health? Doctors know nothing of health?

yah, doctors study disease and drugs.

The most famous gap is that doctors, barely, study nutrition.

Flora folks, she's here all week.

Here is something that I will share that you-all are likely to not care about.


I am used to proving my points with great data
but, by the time that people get into my classes,
they trust that my bosses have screened me and are,
relatively ready to listen.


To give info here, and be doubted is not anything that i am used to!


Still, I can talk allllll day about abs but, once i show mine people will do ANYthing
to have abs like mine. I could tell them to bow west and rub coffee on their ears and they would do it.

sad.

I am HAPPY to just type the good info.

Urban Avenger wrote:

Flora folks, she's here all week.

(bowing )

My father was a doctor and my grand father was a doctor.
(my mother was a chemist, one gramma a lecturer on nutrition during the Great Depression and the other a receptionist for a doctor- {other grampa died})
So, yah.
i know the scene all too well

I have to agree with Flora on one front, here. US physicians do not focus on health, nor are they typically trained to. We do not have a health care system, we have an illness care system.

This is partly due to our usual cultural focus on fixing problems rather than preventing them, which is emphasised by our insurance model.

-Rook

Ballistic stretching<dynamic stretching<static stretching<proprioceptive neuromuscular facilitation<Feldenkrais Technique

Gods of stretching: Mary Youshock, John Liu, Gary Daniels, Rob Van Dam. Van Dam mostly for the Van Dam Lift, which he invented and holds the world record for.