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Date Posted: 17:55:18 03/23/03 Sun
Author: more.....
Subject: Stretches for the splits - these work really well but you have to do them everyday
In reply to: Feis Fanatic 's message, "overs" on 12:01:51 06/23/02 Sun

Stretches used in gymnastics:
Stretch 1:
1. kneel on the ground with your left leg, right foot flat on the floor about 50 cm from your left knee.
2. Keeping you shoulders and back straight, press forward so that the angle between your left and right legs becomes more than 90. Hold for about 30 seconds. If your left knee is over your toes, move your foot out futher from your other knee.
3. Keeping your right foot where it is, 'sit back,' straightening your right leg. Bend over and put your nose to the right knee. Hold for 30 seconds.
4. Repeat 1 - 3 with the right leg in front again.
5. slide your front leg out into splits (as far as you can go) and hold for about a minute.

Repeat 1 - 5 for the opposite leg. When you can do the splits or are within 3 - 5 cm of the ground, try having your arms up as gymnasts do, it makes you have to concentrate on 'pulling in' the muscles to stay balanced.

Stretch 2:
(This is a bit harder)
1. put your left shin vertically against a wall with your left knee on the floor.
2. Try to go down into splits but keeping your left shin vertically on the wall.

**When you can do the splits, try stretching with a couple of pillows under the front calf muscle, so that your splits will go past 180 degrees**

Well i hope this helps, it has worked for me, but you do have to work at it everyday and depending on how flexible you are to begin with, it may take a couple of months.
Dont give up though!!

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