Stretches to do splits?
 

I want to be able to do the splits both ways. What kinds of stretching can get you there safely and quickly? I know a little about static and dynamic stretches, and that you shouldn't "bounce".

i don't think there's any way to get you there "quickly." just be patient. and make sure you stretch after warming up. like if you go running, warm up, stretch, and then do a cool-down set of stretching. that's when you can stretch them the best and get the most permanent changes in muscle length.

Most importantly, don't overstretch. You can tear things. This is very painful and takes a long time to recover from, which means an extended period of time in which you will be unable to continue stretching.

As a note, make sure each stretch is at least 15 seconds, as research indicates that most stretching held for less time than that doesn't benefit the person.

You may want to look into investing in a "stretching machine". It's a tool to help you stretch. I saw one of these at Wal-Mart, but likely better ones can be found at athletic stores.

One thing that helped me a great deal was to concentrate on relaxing my muscles as I was stretching. A lot of the resistance you get when stretching is your body automatically "putting on the brakes". When you get to your max position, stop there and visualise the muscles that are tight, exhale and feel them relax. You'll probably notice an immediate easing of tension, but go go much further, just relax and let your muscles get used to the new sensation...

do stretches whenever you get the chance. instead of plopping in the couch to watch the boob tube, sit on the carpet and stretch out while you watch.

I'd like to offer some good advice that helps me a lot.

I always "warm-up" the muscle (loosening them up to speak) before stretching. Sometimes, I've seen people go straight to power stretching and injury occurs!

I recommend the book Wharton's Stretching Guide.
I was give a copy by a guy doing the splits, after I said "What's your stretching routine".
I'm still not completly there, but I can go a whole lot lower than previously. It's also important to keep it consistent. I've seen people be able to do the splits, and not stretch for a few weeks, when they try again, they've lost flexibility.

Hell, I've done that myself.

yeh there is no real way to get there quickly but just as long as you dont injure urself trying to rush it.keep it dynamic and keep fit!