Honor the body by stretching it gently. The more time you take to stretch increases your ability to go deeper into the splits. Start with the easier ones and save the intense positions for last.
Quote from my Huffington Post article on this subject
The information and steps you are about to read comes from my three decades of groundbreaking achievement in the field of flexibility. After being Flexibility Coach to top athletes, Olympians, Professional dancers, Cirque Du Soleil performers, Actors, UFC Champion Vitor Belfort & Carlson Gracie Team and too many to list here, all to maximize their potential. Start now with my free flexibility mini-course for splits.
Quickest way to safely get splits:
Testimonial: "I'm 25 years old and needed to prepare for Dance Company performance. Here's my splits progress from just doing course "Flexibility For Dancers Held Back By Tightness" 1 time with your Stacey Stretch Strap. Thank you Stacey" Bianca Cathro. This course is available on its own & included in all the bundle package series.
*Sequence – A common mistake is to just stretch the legs and or just practice sliding into the splits with without preparing the body for what you are asking it to do. The most effective path to increase flexibility for splits is to properly stretch from head to toe. I have always taught the exact specific order to perform the stretching exercises in.
*Breathe is moving energy- Correct breathing combined with intension is also a missing component that keeps individuals stuck in a holding pattern. Breath is life. Breath is moving energy. Breath is power in motion. Deep inhale through the nose and long exhale out of the mouth when sliding into the splits or going deeper into all stretches.
*Power of the mind-The mind has a tremendous influence on the body visualize yourself exactly the way you wish to be allow yourself to feel what that would feel like to become one with your goals. This will program the cells of your body to move in that direction. Then let go and you may find everything you need for your wildest dreams shows up.
*Do not just train your good side-Switch sides evenly going back and forth to practice sliding down into all three splits.
*Be gentle with thyself- Forcing, bouncing, or having someone try to push you down into the splits is very dangerous. These are outdated methods that may lead to deep painful damage and setbacks.
If you participate in a demanding sport that requires an optimum range of motion such as martial arts or dance a complete flexibility training routine should be practiced right before the athletic performance.
It is not only about how often what kind of stretching and flexibility program you are doing. You could be doing a stretching program 5 times per week and still not feel like real progress is being made. If that is the case it is a clear indication that the routine is not serving your immediate needs. Real flexibility and splits training is a workout within itself if done correctly. My flexibility system shows the exact steps needed to experience going into new territory, much like a discovery channel trip waking up parts of the body and mind lying dormant.
Common flexibility impediments:
How To Train For Splits with Clean Alignment
Props for increasing flexibility for splits:
2. A quiet area with some clear wall space to use as support. A chair or stepstool also provide extra support
3. Yoga blocks: Give fantastic support when you can’t get all the way into a position or when you want to go past a position such as over splits. Pillows are also a good cushioning tool to use.
4. A soft mat the spine does not like a hard floor Most recommend for these issues:
*A posture corrector: good posture is a critical starting point because you don’t want to train with poor posture reinforcing muscle memory patterns. I custom designed the Stacey Posture Strap to wear that you can work out in or wear in daily life.
* Calf/ Achilles Stretcher: The calf master has cleared my Achilles pain when I run or jump. Flexibility starts at the bottom of the feet and up. This board rocks back and forth to deeply stretch and strengthen. This improved my vertical jump, balance, core strength and power. I believe in this product so much I offer it on my products page
Why you are continually stuck:
Waist stretches Inner
How to get unstuck:
The Breathe is the gateway to moving past stuck positions. Inhale deep before the stretch and exhale as you sink into the stretch. This will also help relieve stress and will put you in touch with your body. Don’t skip any body parts because it is too uncomfortable. Since the body is one unit and now that you know to practice in the right order those lock up areas will feel easier to breathe your way to breakthroughs. Stretching and strengthening the entire body will create balance and leave you feeling free and open.
Magic happens on the repeat:
If the body is crazy tight in an area, switch sides and keep coming back. If the stretch does not involve another side and feels painful do not hold it long. Instead of forcing to push through the bad kind of pain, take a quick break by coming all the way out of the difficult stretching position and going back into the stretch multiple times. This way the body has time to process what is happening and get used to the new stretches. Each time you repeat a stretch the body should allow you to sink deeper into it.
When to explore over-splits
If you are getting close to the splits and are already warmed up a good way to help, get lower is to gently start practicing over splits start with one yoga block or another item not to high such as a rolled-up towel. (It is important to remember never force or bounce) Then go back to sliding back down into regular splits. Gradually build up to more blocks. To help stretch the quad of the back leg of the splits it helps to do over-splits with block as I am demonstrating in this video.