what are helpful stretchs for doing splits?
603372
well i put 1 of my feet onto a foot high mat then just slide into your splits and hold it (it really hurs at first but you will get use to it and it helps) it also helps to like watch tv or something.
985594
You have to stretch for 10 minutes EVERY MORNING AND EVERY NIGHT for a month or more depending on your muscles.  The runners stretch, where you have one leg at a 90 degree angle and the other one stretched out straight behind you  and hold.  Then, lower your bent leg to be straight and SUPPORT yourself with your hands.  You should be in a straight forward split.  Lower yourself to comfortability and stay there for about 10-15 seconds.  Do the other leg.  Do other stretches too for your legs, make sure to get all them.
185775
Treatment for shin splits includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon real well. If you have the problem during running or walking, try warming up more and don't increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same. \n\nTo stretch your calves: \n\n1. Lean against a wall with one leg forward and the knee bent. \n2. Keep the rear leg straight, heel on the floor. \n3. Keep your back straight and lean your hips forward until you feel a stretch in your calf. If you don't feel it too much, put your toe of the rear leg up on a tree limb, or a dumbbell, or any other small object, so that you bend the ankle more. Your heel always remains on the floor. That will increase the stretch. \n4. To stretch the soleus muscle and Achilles (very important for shin splints), do the same calf stretch but bend the back knee slightly and you will feel the pull on your Achilles tendon. \n\nWhen you stretch, make sure to hold the stretch until you feel looser and not just for 10-15 seconds. The point to stretching is to stretch the muscle, so hold it until you feel stretched. \n\nAlso make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt you should gently massage them and then ice them after you work out.
854493
Yes, it's best to do yoga stretches with running in order to get flexibility. Do some leg stretches. Go to google images and press in  yoga or stretches. You'll feel great mentally and physically. Always take deep breaths when stretching. It will take away any tension in your body.
1030777
There is a classic book called 'Stretching' by Bob and Jean Anderson.  It has stretches listed by muscle group (including abs and lats) and also by sport/activity, complete with drawings showing how to properly perform each stretch.\n\nYou can get it for $11 on Amazon: http://www.amazon.com/gp/product/0936070226/sr=8-1/qid=1149963173/ref=pd_bbs_1/103-3444524-4049443?%5Fencoding=UTF8
1023407
there is no easy way to do the splits if it doesnt come natural to you. . .all you have to do is stretch. . .TRUST ME!!!!. . .dont worry, ive been cheering for a little more than 3 very long years and this year i was even an all star, and i JUST hit my splits last year. . .EVERY DAY i stretched!. . .work your way down, dont just go right into them. . .sit into your splits untill it hurts - you dont have to go all the way down JUST UNTILL YOU FEEL IT!!!!. . .please do not let yourself be forced to do something you cant - you'll suffer from injuries that can last forever. . .if you can only go down a little, thats fine. . .make sure your knees aren't bent and if they are, fix it (you'll feel it) and hold the splits for at least 5-10 seconds. . .i stradle out my legs and put my body to the left then slide into my splits untill i hit the ground. . .if you go to gymnastics or cheerleading, they will show you how
1019085
Try this stretch: After you have warmed up a bit, stand upright, feet flat on the ground, hold onto something, then lift the front of your feet up as high as they will go. This stretches the thin muscle that runs along your shin bone. This stretch helped me when I started running!
266402
Leaving out the "r" might make it hurt less.  And maybe add "t" to your stretching; that will help a little.
500441
I recommend these two sites.\n\nThis article is on the proper way to stretch.  http://www.coastside.net/USERS/runner/articles/stretch2.html\n\nThis one shows beginner and advanced stretches.  My girls use most of the advanced stretches before practicing. http://www.workoutsforwomen.com/stretch.asp\n\nI hope these help you.  Good luck with tryouts!
467431
WHAT i DiD (AND MY COACH TOLD ME TO DO) WAS HOLD THE SPLITS FOR TEN MiNUTES EVERYDAY, AND YOU WiLL HAVE THE SPLiTS IN A WEEK\npeace&&love♥\nOCwahine
901748
First learn how to stretch properly.  Many people who stretch to gain flexibility to do the splits put to much stress on their hips and supporting ligiments.  Read up on some of Bill Wallace's articles on stretching and look into Tom Kurtz, he has an excellent program.  Also check to see if your body can actually do the splits.  Stand next to a table or counter the same height as your waist, put your leg out to the side foot forward and see if you can stand straight up, next to the same thing on the other side.  By doing this you will see if you have any bone structure or legiments that mind prevent you from achieving full splits.  Here is Kurtz's link to his website.\n\nhttp://www.stadion.com/column.html
987636
when i work out i usually do some stretches  that warms me up and loosens my muscles so i dont ache all day....\n\nHow to Stretch Your Hamstrings\nSteps:\n\n1. Lie down on your back. Hold an exercise strap in your hands.\n\n2. Bend your right leg at the knee and put the strap under your right foot.\n\n3. Straighten your right knee. Use the strap to control how far you bend your leg at the hip, bringing your foot toward the ceiling.\n\n4. Hold a comfortable, static stretch (no bouncing) for 60 seconds. Keep your abdominals lightly contracted, with your back flat. Avoid arching your back.\n\n5. Bend your knee and place the strap under your left foot. Repeat the stretch on the other leg.\n \nhey you should look up for more stretching techniques and I'm sure your doctor will give you better advice then i can :)...... good luck with your stretching and  everything else....
231830
I had a doctor recommend an easy stretch.\n\nPlace a book or board about 2 inches high on the floor. Put the ball of your foot on the book and rest your heel on the ground. Don't lock your knees.\n\nYou may have to brace your self in a door way or against a chair. \n\nHold for 1-2 minutes.\n\nIt is not a hard stretch, but really effictive for shin splints.
749878
if u mean a jump inside kick into the splits, practice just jumping into the air like u normally would, but dont kick. instead just bring your knees up. try to land in the splits. keep practicing that way. then u can add the kick to the jump. also try to spread ur legs apart as soon as u finish the kick.
945620
It takes a long time to develop your splits & you don't want to do it too quickly or you could hurt yourself. Just keep at it! Maybe you need to do a different type of stretch to augment your splits, don’t know without seeing you. Also remember some folks just can't do them, the bone structure isn't there that allows all that movement.\n\nI’m assuming you are close but just not there.  Be sure you are warm, never stretch cold.  As you work into your stretch take a deep breath and as you exhale relax and sink into your split.  Remember you must RELAX.  You can support yourself with your hands as you sink into your split.  Also try stretching several times per day, warm up, stretch, warm up again and stretch some more. Repeat at the end of the day!  Good luck!\n\nUnfortunately I can't do them anymore (way to much running!) but it was fun while I Could!
1051648
Damn. thepaladin38 recommended the stuff that I was going to. \n\nThere are a FEW people out there who will never be able to do the splits, but not many. Try this: put one leg up on a chair to your side so that it's about 90 degrees to your body. Then do it with the other leg. If both legs can go to 90 deg, then you have the potential flexibility in each leg to be able to do the splits. There's noting connecting each leg to the other, so there's nothing preventing you from doing that with both legs at the same time but proper stretching  and strength training to train your body to do it.
704083
To really improve your flexibility you need to stretch AFTER the workout, when your muscles and tendons are all warmed up.  There is a lot of discussion about whether stretching really helps before exercise.  \n\nThere are many routines that can work, find one that you like and will do on a regular basis.