A very good exercise for your front split is the butterfly position. I ll try to explain it :) Sit down on the floor, with the soles of your feet touching each other, so your knees should be outwards. Now grab your feet and place your elbows on your knees. Try to push your knees down as far as possible, you should feel a nice stretch in your legs. You can also do this by keeping your back straight and push your knees down. One for your other splits (don t know how to call them XD). Place your leg on a couch or a closet, something high enough for you to feel a stretch :) So you place your leg on it and try to lean forward over your leg and touch your toes. Try to get your nose as close to your leg as possible, so you should feel a nice stretch again. Of course you ll do it with your other leg as well ;) Another stretch I also do is one I learned from youtube (anaheim ballet :)) You ll need a open door :) put your leg in front of you as high as you can (by using the frame of the door) and push on the leg that you are stretching. This one is hard if you can t get your leg high, but the more you practice, the better it will get :D And of course you can practice the splits themselves! Try to hold em for at least 15 seconds, but STOP when it hurts. Otherwise you ll hurt yourself, and that s not what you want :) Whan you get comfortable in your splits, you can lean forward over your frontleg to get an even better split. If you have troubles with flexibility in your back leg, you could try this exercise: Kneel down on one knee, and place your other leg in front of you (your knee should be in 90��). Put your other leg behind you, in a split stretch and try to push down as far as possible. You should feel a stretch in the muscle on your hip (don t know the name, you ll know what I mean when you try it :D). Do this a few times with both your legs, and your splits will get better.Finaly, a realy good stretch for your back is the cobra. But be careful with stretching your back! Don t overdo it, don t push to hard or you ll feel the pain afterwards! (maybe it s better to ask your dance teacher how many times and how long you should do this stretch, so you won t hurt your back!) So be careful! The stretch: Lay down on your stomach, and try to push your torso up, but keep your hip bones on the floor. You should feel the tretch in your lower back. Try doing this a few times. When your back is already a bit more flexible, you can try to bring your feet to your head while in the stretch, but stop when it hurts! After a while you ll get a more flexible back :) So, i hope this helped you a little. If my explanations weren t that clear, I ll try to explain again :) And keep up the good work, stretches only help when you do em on a regular base! But make sure you re warmed-up properly, and don t overdo it, otherwise you ll overstretch and you ll hurt yourself :)Good luck and have fun dancing !!! =D
the kicking sounds good but you can also do deep lunges, stretch in a half split (a split position with the back leg bent, backside is on the ground) then when ready slide into a full split and make sure you always warm up( jog in place,) before stretching. also while stretching breathe, relax and never hold a stretch longer than 30 seconds. you can also go online youtube has some good things you should check them out i hope this helps!!
do some 100 circles. on any flat surface put your leg up on it. make sure you don t do it above the hip if your not advanced. Remember it will take time for you to get more flexible. If you feel any pain stop RIGHT THERE!!! don t push yourself or you may get hurt
Uhm, kicking to 100 degrees can help. (: But once you don t feel any pain or feel comfortable with 100 degrees, increase the heght. :D It ll help. basically, I think flexibility depends on how much u practice. As they say, practice makes perfect. :D hope that helps! :DGood luck!
