How do you do a split without hurting yourself?

How can i do a split without my lower back hurting?

• well im trying to do a split but when i sorta do it, my back feels like someone stabbed it -___- Any Ideas for stretches... >_<

• Answer:

  Try warming up your muscles by doing some jumping jacks first, cold stretching isn't the best. Also don't just drop into the splits, I know that is the most common way to get them, but it didn't work for me. Try the stretches I'm including to work the muscles in a different way and then try the splits. If your back is still bothering you after trying them in different ways I would talk to your doctor about the pain and what you can do to stop it. You don't want to hurt your back. Also try stretching your back out first but doing the cobra stretch (lay on stomach and raise your upperbody with your arms while keeping legs straight), basket stretch (lay on stomach, grab your feet and pull up towards your head and ceiling), and the there is the bridge/backbend- either try to push up into it or walk your hands down a wall or door to get a good stretch. Here are some stretches to help you work on your splits/flexibility. For the straddle--lay on your back with your butt against the wall. Extend your legs up the wall and then let the fall into the straddle stretch, gravity will help pull your legs down. Hold as long as you can. Repeat a few times. Also when you are doing your normal stretching in the straddle position, right before you are done stretching, lean forward into the middle and then try to pull through the stretch. http://www.youtube.com/watch?v=-MhiIL6Aojo&playnext=1&list=PL796002DA6BCB9B15 (watch around the 15 sec mark for what I’m referring to) For the other splits--lay on your back, bring a leg into your chest, hold a few seconds, then extend it. Grab your leg and try to pull it as close to you as you can and hold it, repeat a couple of times bending the knee and extending it. On the last extend, while holding your leg, roll over into the splits. Repeat on your other leg. These 2 will need another person to help you---stand against a wall, lift your leg, have your friend lift it as high as they can. And hold it as long as you can. Both knees should be straight. The goal is to touch the wall with your foot. Repeat with your other leg. Next lay on your back on the ground and have your friend push your extended leg towards the ground. Same idea as the stretch above, but it works the muscles in a slightly different way since you are in a different position. One last stretch which will help your splits (and your arabesque penchee). You will need to find a blank spot on a wall and grab a chair. Now facing away from the wall and holding onto the chair for support, take a leg and slide it up the wall like you are going into splits. Hold it for as long as possible then switch legs. Try to keep your legs straight. As you work the stretch move the chair closer to the wall until you are touching the wall in a vertical split. One note—you can also try to do some of the two person stretches solo, by moving into a doorway and working one leg up the frame or down the frame depending on what you are trying to stretch. I just tried a few doorway stretches for the first time and I was able to put my foot against the door frame and got a completely vertical split in the needle position. This link is so you can see what position I’m talking about. http://www.youtube.com/watch?v=C8yJ4NeuT4k A new one we did last night that helped me was to stand up and bend over like you were doing a standing pike stretch, then choose a leg and swing it up vertically as far as you can 7 times and on the eighth time hold the leg as high as you can (you will be in the needle or 6 o’clock position at this point) and then when you let the leg down try to get into the splits. Then repeat with the other leg. I do not suggest trying to do an over-split until you can do the splits. As long as you don’t rush and push yourself too fast, you can really make progress fast. Make sure that you really work both sides as evenly as you can. Don’t lose faith, I’m in my 30s and only got my left splits a few months ago and they could still be cleaner, it just takes time and you can do it.