Box/Middle splits help

Miss--T | 22:28 Wed 27th May 2009 | Sport

3 Answers

I need to be able to do box splits in 4 weeks time and i am quite far off. Is there any tips for stretches i can do ?

Gus Hiddink or Avram Grant?

Championes

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CJ242

No offence, but if you can't already do them, it's unlikely.
However, never say never!

Start one leg at a time to build up flexibility.

Lie on one side with the leg touching the floor straight out and your elbow bent under to support you. Hold your ankle and try to raise the other leg upwards until straight. (DO NOT FORCE IT!!) If it is painful, stop, rest, then try again. The more you do it, the easier it will become.

Sit up and bend one leg so your heel is touching your inner thigh. Straighten the other leg as much as possible out to the side. Without lifting your bent knee or straight leg, try to touch the floor directly in front of your knee with your forehead. Again, DO NOT FORCE IT!

If you push too hard you could do permanent damage. These are meant to be gentle stretching exercises to improve flexibility.

It would help if you explained why you need to do this as it is a very difficult pose!!!!

Miss--T

Question Author

thank you and i need to do it forr my next gymnastics comp