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Advice?

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  • #1

    Advice?

    Anyone a dancer or teach yoga or fitness...or just has good experience with this issue?...

    I would like to be able to do the splits again (classic split, one leg extended in front, other leg extended behind--not a "Russian" split where the legs are extended sideways from the hip sockets). I have not done the splits really since college. I am fairly flexible, but right now, I am stuck. My left leg in front, my right knee touching the floor behind me, but I can't seem to effectively stretch to eventually be able to make my pelvic bone touch the floor.

    Any advice on limbering up for the splits??
    Tags: None
  • #2
    Sounds like you need to work on your hip flexors- they're the ones that are chronically tight and unless you're specifically targeting them they're hard to get.

    When you work on the glutes and the quads, they often get overdeveloped and it makes the hips tight. Try doing laterally based movements- side lunges, leg lifts, etc and then make it a point to REALLY stretch both your adductor and abductor muscles. Take a good fifteen minutes or more just on your legs to stretch.

    There are some fun yoga dvds that focus on opening up your hip area. I don't know if you've ever done kundalini yoga but there's a good one by Ana Brett and Ravi Singh called Hip Bliss that works for me.

    Jenn

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    • #3
      Pigeon Pose with pillows or support is very good for opening up the hips. It almost puts you in a split. I love hip openers. Great feeling to really stretch. I have loose hips and tight shoulders. Hate the shoulder and chest stuff. Make sure you do both sides and breathe. Stretch gradually! It will take a little time. Your leg muscles are probably tight from all the toning in the dancing work outs!

      http://www.youtube.com/watch?v=FVlX5HNKamw
      Angie
      Gyn-Onc fellowship survivor - 10 years out of the training years; reluctant suburbanite
      Mom to DS (18) and DD (15) (and many many pets)

      "Where are we going - and what am I doing in this handbasket?"

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      • #4
        Perfect!! Thanks, guys!

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        • #5
          may I ask why a pregnant woman (let alone any woman over the age of 16) would want to manipulate her body into such a pose?
          Loving wife of neurosurgeon

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          • #6
            Originally posted by MarissaNicole3 View Post
            may I ask why a pregnant woman (let alone any woman over the age of 16) would want to manipulate her body into such a pose?
            Whoa! Wait! Who's preggo!? Not me! At least, not that I know of...

            I am trying to get in shape for a dance class I'm in.

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            • #7
              I agree with the Pigeon Pose suggestion. That is one of my favorites. It will especially help the back leg of the splits. If I were trying to get into the splits, I would start with a seated forward bend -- sitting, legs extended straight out, and sloooowly leaning forward. That will help with the front leg of the splits and then I would work on Pigeon Pose. I can just about get into the splits after one class of doing that.

              http://www.yogajournal.com/poses/477
              Last edited by cupcake; 07-23-2009, 04:07 PM.

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              • #8
                Pigeon Pose is one of those "hurt so good" yoga poses for me. LOVE it but you know sometimes there's that 'holy crap I'm going to throw up' moments for a few milliseconds when getting into it.

                But afterwards? Heck yeah- it's a beautiful moment!

                Jenn

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                • #9
                  That's Camel Pose for me. I always wonder if my legs will actually work again. My knees are not so good.
                  Angie
                  Gyn-Onc fellowship survivor - 10 years out of the training years; reluctant suburbanite
                  Mom to DS (18) and DD (15) (and many many pets)

                  "Where are we going - and what am I doing in this handbasket?"

                  Comment

                  • #10
                    Originally posted by GrayMatterWife View Post
                    Whoa! Wait! Who's preggo!? Not me! At least, not that I know of...

                    I am trying to get in shape for a dance class I'm in.
                    Whoooops my bad! I was confusing you with one of the other many preggo women on the boards... my bad!

                    I'm impressed/envious that you are even attempting to do that with your body!
                    Loving wife of neurosurgeon

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                    • #11
                      Our kiddos work on their splits by stretching them against the wall. Place butt against the wall and let your legs fall open. Hold as long as possible. This is actually pretty relaxing. Next, stand with one heal against wall, place hands on the floor, stretch the other up the wall as far as is comfortable, continue to push the stretch a little at a time. Switch legs and repeat.
                      Tara
                      Married 20 years to MD/PhD in year 3 of MFM fellowship. SAHM to five wonderful children (#6 due in August), a sweet GSD named Bella, a black lab named Toby, and 1 guinea pig.

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                      • #12
                        I love, love, love pigeon. Lizard is good for getting into my hips as well:

                        http://www.fitsugar.com/3442560

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                        • #13
                          Hello

                          Health and fitness is unique for anybody.We should always try do regular exercise and take extra nutrient.Yoga is big way for health and fitness.

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                          • #14
                            Hi Allison. Welcome. How about stopping by Introductions and telling us about yourself?
                            Wife and #1 Fan of Attending Adult & Geriatric Psychiatrist.

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