How do I get my middle splits?

Woahh.. I would get that checked..that could be a major issue and could cause problems in the future with your dancing.. but how I got my splits was I held them for 1 minute without moving everyday. You could hold them for longer but its not necessary because it won't improve them anymore then just holding them for a minute but make sure it's a static stretch or else you could injure yourself by bouncing up and down if your in your splits!

1st and foremost u need to check on ur hips if they are still hurting u can be damaging sumthing also to help stretch every day especial ur hip muscles

Your sister hurt your hips by forcing you down. You NEED to get checked out by a doctor to make sure that no serious damage was done and that it is safe for you to try to get those splits at this time, you may need to wait until the hip heals. I am giving you exercises, but please see a doctor before trying any of them. 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) Another one for the straddle is to sit on your butt facing the wall and try to get as close as you can to the wall and still be in the straddle position. 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.