I am flexible. I stretch SO often (carefully)
I watch tutorials and stretches to do
I practise and stay in each position (even the split position)
(I am 13 [female gymnast])
What is the problem!?
I have tried everything (i think)
HELP
I don't want you to tell me stretches i can bet i know ALL! -_-
Am i even capable? I want this so bad.
I am talking about middle splits and good leg split.
I feel useless. :(
God help me
All answers appreciated
(will be forever grateful)
The problem could be your calves. I've had this problem my whole life where my calve muscle is too short or too tight. This can cause you legs to lift when you try to do the splits. Something you can do to lengthen them is the stand on the edge of a step with just your toes and the balls of your feet on the step. Then, let your heels lower until you can feel the muscle stretch. Hold this for up to a minute and do it as often as possible.
Hope this helps
You can't expect instant results, it takes persistence. You need to stretch regularly and ideally that would mean several short sessions throughout the day, rather than one long one. The aim when stretching is to acclimatise your muscles to a greater range of motion. That means you need to stretch to a point where you feel tension but not pain and hold it until your muscles relax. It also means that once your muscles have relaxed there is no advantage in continuing to the hold the stretch for longer. You can push a little further and hold again but you come up against diminishing returns so repeating the cycle more than a few times becomes pointless.
Start by warming up. There are two points to this, to up your heart rate and increase circulation and to limber up the joints you will be using. I'd look for activities that can do both of those at the same time. For box splits this could include jumping jacks, star jumps, straddle jumps and kicks to the side. For left/right splits it could include jumping between alternating left and right lunges, hitch kicks, scissor jumps, split jumps, bird pickers and kicking forwards and backwards.
Then you need to do preliminary stretches. Because it is better to do several shorter sessions (not less than four hours apart) you need to be efficient and just choose the stretches that work best to target the muscles involved in splits. For box splits I would do butterfly, japana (where you sit in straddle and reach straight forwards to try and get your chest on the floor) and frog (on your front with legs bent 90 degrees and thighs out to the side so they are in a straight line). For L/R splits I would do knee down lunges, knee down calf/heel stretch and pigeon/swan pose. If you know a lot of stretches you can choose whichever ones you can feel give a good stretch in the same muscles you feel a stretch in when doing splits.
Then you do the splits. Because you are trying to encourage your muscles to accommodate a greater range of movement it need to fell safe to your muscles so no bouncing or forcing. Hold til you relax. In L/R splits it helps to sit upright because our weight pushes you down more. If you can't do that with your hands on the floor use props either side of you to keep in gradual and controlled.
When you get very near to the splits the stretches become less effective because more of the length of your leg is on the ground and there is less leverage on your hip. You can counteract that by bending your knee up in knee down lunges and pigeon/swan pose and L/R splits. Another option is to raise one or both feet on a soft stable surface such as a rolled towel or blanket or a foam yoga block or roller.
the problem is that your not pushing yourself enough. have someone push down on you to make you stretch more and it might be that the stretches that you are doing are all with bent knees. most people don't consider their knees but if its not stretched it will throw your whole split off.
You should stretch for 30 seconds each and ever watch tv and stau there stretching dont worry push yourself but not too hard. Just keep working maybe you should ask someone i did amd they told me what i was doing wrong when I wanted my needle
