I was close to be able to do the side splits (not box yet) but during the winter half term i was in an accident when someone skied into me and i had torn a ligament (luckily not my medial, i think it was the lateral) i am 14 years old i know i have time to gain my flexibility back but in July i ahve a dance show and i don't seem to be improving since i was able to stretch again. Please can anyone help ...any advice will be appreciated
137208
all i can tell you is that you just need to stretch it out as much as possible try doing your splits as far as you can and when you dont think you can go down any farther hold them for 30 seconds, after that try again.. lemme know if this helps any! manda
397628
do your splits with your front leg on a mat so you do over splits.. then keep your arms up for 20 seconds.. it hurts a lot but you get them down.. also you can do this with you back leg up also!  another way is to do straddle and pike to stretch out your muscles first.. good luck.. and once you get them.. do them everyday so you dont loose them.. especially after you condition!!
458895
Achilles calf - place one foot in front of the other foot and lean forward against a wall and keep your feet flat against the floor.  do this stretch with the back knee in a straight position as well as bent position.  \n\nHurdlers' stretch - Sit with one leg extended.  The other curled into the body.  Lean with your lower back until you feel a stretch.\n\nDo stretches for 15 to thirty seconds and repeat 3 to 5 times.\n\n\nIt is also recommended that you perform a gradual warm-up and cool down which should help control those symptoms as well. \n\n\ni only stretch before races when my coach is watching so that's all i can remember for stretches that help pervent shin splits.  hope that helps!!!
442420
It takes about a month to get a split. Stretch in a pike position (legs outstretched in front of you, reach for your toes). And all you have to do is just slide down, that's all I can really tell you. You won't get very far the first few times, but when you are practicing every day or so, you will see improvement and become closer to the ground.\n\nTo do a back flip, you should know how to do a back handspring and things similar to that. \nStart standing. Bend your knees a little bit, then start to lean back. While you are leaning back, you should be ready to push your feet off the ground as hard as you can. Jump up, back, spin around, and tuck your legs into your stomach REAL TIGHT. You should be rotated over by now and landing on your feet.\n\nIt is really hard to tell you how to do this over the Internet, so it might sound confusing, but just practice and have to instructors help you and spot you.\n\nYou won't be learning back flips until later after you have cartwheels, splits, back bends, back walkovers, front walkovers, handstands, round offs, back handsprings...\n\nGood luck and have fun in gymnastics!
450291
your muscles must of just need a stretch, also your body might have been so use to a workout that when you stopped your body was not use to it. it happened to me before a tae kwon do final. and after i finished it my pain went away.
303098
It's a long process I am going through the same thing.  Take a lot of IB profen it's good for inflammation.  Go to the gym and work your quads, eat bannanas.  Lay on your back put your hurt leg in the air and try to bend it down as much as possible.  It's going to hurt you have to try to get over the pain.  Every time you bend it try to make it go lower and lower.  This will help but you have to work with it and do everything your told to do.
346868
My sister dropped out of her running team in the university because of back injury. Yours sounds very similar to the problem she had. Stop running for now so you don't make matters worse for yourself. You must go to a doctor to rule out serious injury. And if it happens to be a bad one, you have to be treated for it so future years are not in suffering. Get to yoga classes to strenghthen your back later on. Tell your physical trainer / coach / advisor and seek the best available avenue to get relief from this pain. If they just look at you as a lost case on the field, gather inner strength and go to your parents. Please do tell them. I hope they are supportive. Take care. Good wishes to a speedy recovery and back to the same old you!
545816
i had the same problem about a week ago.i went to the park with my friend and her dad(hes a coach) in about a week all my severs were going over.just remember it takes some time.lift some wieghts to build more muscle to hit it over if thats the problem.and keep your elbow up it helps alot.
559485
I love gym!! My favorite event is bars and floor!! I just hyperextended my knee doing a dismount off of bars.  I you can help me with my questions...  I'm in level 7, almost 8!! I'm missing a lot of new skills!! Also I'm having a v ery boring summer b/c of this.
469042
It takes a different amount of time for different people. For me, it took very long, longer than it did my back handsprings or back tucks! But once you get it, it's easy!\n\nIts natural for your wrists to hurt because of the way you are using them and the weight you are putting on them is not normal. I can't be sure you are doing them correctly since I cant see you, but that is normal and just be careful and remember to rest and not push yourself too hard.\n\nHere are my tips on doing back walkovers:\nWhile you are going back you have to be pulling your leg back at the same time. Otherwise it is choppy and MUCH harder to get over. Start with your leg up (make sure you have your balance), its easier.\nWhen first practicing, do it on a mattress or better, a trampoline.\nMake sure you KEEP YOUR ARMS OVER YOUR HEAD. Many give out and then PLOP on your head and it hurts!\nHave someone spot you first, arching your back.\nMake sure you have your bridge first, or trying to do a back walk over is crazy! Practice your back bends a lot.\n\nAnother exercise is to do a bridge with your feet up on something(a couch, bed, etc). Then, kick your legs over your head. To strengthen your back, do this same exercise, only try to use your back to pull your legs over, instead of kicking. \n\nGood luck!
424169
Your question is really broad, so it's kind of hard to answer. Which jumps and spins are you working on? Is there anything that you're not really flexible at, such as needing more stretch in your spirals? If you can narrow it down a bit, it might be easier to answer. \n\nBut in general, yoga, ballet and pilates are good places to start looking for stretches and exercises that will help your skating. Ballet, especially. If a class isn't available to you, you can get books out of your local library and try the stretches and exercises out.
176773
Just keep practicing your touches often during the day and they should eventually get better the more you practice. If you have a trampoline or access to one than practice on there.-Don't forget to stretch beforehand-it helps.
118988
Gradual progression...everyday do some stretches, if you specifically want to be able to do the splits then do them to the best of your ability, without over-doing it, each day you'll notice you can stretch a little further. it will take some time but keep at it. When in any stretch position do not bounce, this is pointless and may lead to injury!
342388
I was also in gymnastics when I was younger. First of all, practice, practice, practice. Also, sometimes, practice can only help so much. Some people are more limber than others, and some people have naturally better balance than others, and both of those are essential when preforming in gymnastics. The key is to work hard and don't get discouraged over slow progress. Also, do alot of stretches at home to help make yourself more limber. I liked to stretch my legs on my bedroom floor while doing my homework. Also, I found that practicing flips on a trampoline was easier and less intimidating than trying to practice them all the time in a crowd of other people so close to the hard floor. Last of all, have a couple of friends to practice with. They will help you when its time to learn how to do flips. Have fun and good luck!
620168
I'm 31 & tried to do a front flip again last summer after not doing it for MANY YEARS!  You just have to keep trying.  Make sure that you throw your head & arms forward at the same time & tuck.  I kinda tended to twist a little bit instead of just going forward.  Keep trying & you'll eventually get it.
434096
Tough call.  There is no wrong answer.  You are wise to look at cross-training, and cutting back mileage.\n\nSpend some time on your core strength and flexibility in the gym.  Work on strengthening your midsection and lower back.  Abs and hip flexors are the unsung heroes of distance runners.\n\nCycling, swimming (presumably indoors), and anything else to get in your cardio is good.  Really, given the holidays, anything you will do regularly is fine.  You can stay in shape with any activity of this type.  Don't obsess with staying in your peak form over the winter.  Your body needs rest and time to rebuild.\n\nIf you can tolerate pilates or yoga consistently, a serious commitment to flexibility will yield some major improvements next season, and keep you injury free.\n\nYou might look at an indoor trainer for your bike.  They are pretty reasonable, and you can ride in your livingroom, as hard as you want.  They run anwhere from $50 on up...
159494
go to tumbling classes!!!!  I do not know how much I can stress that.  If you can't really tumble or look as if you have no potential in tumbling, you won't have a good shot making the team.  Also work on jumps, this means stretching and working out your legs for more power.  Email me if you have more questions, and I can give you some advice.