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Want great splits? (Gymnastics stretches to improve flex)

READ THIS FIRSTThere's a lot more tips that wouldn't fit into the montage that I'm going to put in here which will help maximise the stretches. Every stretch demo'd is shown very briefly, in reality warm up stretches need to be held for at least 10 seconds, and the actual stetches used to increase flex need to be held a minimum of 15 seconds (30-60 seconds would be best). This allows the muscles and brain time to work together to lengthen the muscle therefore increasing flexibility.THE WARM UP:This is very very important. No matter how flexible you are always warm up before stretching, and don't stretch cold muscles. In the straddle stretch, keep knees facing the roof, don't let them turn in. When doing reverse lunge do not sit your bottom on yours heels, keep it raised like demonstrated. Point and flex is great for warming up the ankles as well as working on the toe point.FRONT SPLITS: The section includes a lot of hamstring stetches. The aim is to keep the back as flat as possible, don't round it just to make it look like you're able to goo down further. The beam stretch uses a technique where you contract the muscles whilst they are stretched to the fullest, which causes the muscles fibers to lengthen. This technique can be used when your being pushed down for any stretch, simple push back against that force for around five seconds at a time.MIDDLE SPLITS: When doing the partner stretch, the two people pushing must have one foot at or above the knee and one around the ankle. Do not push from below the knee only, this can really strain the knee joint. For pancakes, move into straddle and keep as low to the floor as possible!!! These are best done slowly.Remember that flexibility is a gradual skill, it won't just suddenly appear. Know your boundaries, and if something is very painful or doesn't feel right, STOP. You should feel a deep stretch, not pain,so take it slow. Flexibility disappears just like it appears so stretch as often as possible, everyday if you're able, but 4-5 times a week is good.Music: Explosive by Bond#13 - Most Responded (All Time) - Sport#13 - Top Favorites (All Time) - Sport#85 - Top Rated (All Time) - Sport#96 - Most Discussed (All Time) - Sports - Australia#26 - Most Responded (All Time) - Sports - Australia#13 - Top Favorites (All Time) - Sports - Australia#76 - Top Rated (All Time) - Sports - Australia#21 - Most Responded (Today) - Sports - Australia#65 - Most Responded (This Week) - Sports - Australia

Channel: Sports
Uploaded: November 30, 1999 at 12:00 am
Author: luvgymnastics

Length: 03:36
Rating: 4.83
Views: 272278

Tags: flexibility flexible gymnastics help luvgymnastics splits

Video Comments

CASteel1 (November 30, 1999 at 12:00 am)

Good stuff. I like it.

CASteel1 (November 30, 1999 at 12:00 am)

Ha ha ha...this is a joke right. I am a martial arts instructor and I can tell you that you need to warm up the muscles a lot. a hot shower will warm up your skin but not the muscles. By the time you dry off, get dress and start to stretch your muscles will be cold cold cold. You should work up a good sweat and do something to warm up the joints as well. You want to get the joint fluids warm and moving as well as the muscles warm and relaxed. Typical lazy person way of thinking. No short cuts.

qu1ntessential (November 30, 1999 at 12:00 am)

And by the way, it is a great video, really well done!

qu1ntessential (November 30, 1999 at 12:00 am)

Hello, I was wondering whether as a warm up, it was ok to have a hot shower instead of running. It's just that it is not very convenient for me to run around to warm up..

immyyyy (November 30, 1999 at 12:00 am)

Thank you so much for this video. I usually go down really fast into forward splits but I tried going into them slowly and my knee wasnt bent or anything and I was much closer toward the ground!

golfgymnast (November 30, 1999 at 12:00 am)

I used to have great splits but now I'm not in gymnastics anymore but I'm going to go back

luvgymnastics (November 30, 1999 at 12:00 am)

get some one to push you down, that way you'll be able to regulate how far you'll be pushed

DiinnoRawr (November 30, 1999 at 12:00 am)

really?theres lots of guys in my school that can.it freaks me out.

xwithaflourishx (November 30, 1999 at 12:00 am)

what would be some good replacements for the heavy mat while doing the middle splits?

MRLWRESTLING (November 30, 1999 at 12:00 am)

im the only boy in my skewl who can do the splits