Stretching/ splits

[sosofedupnow]

So I wake up everyday with an achy back and shoulders, also I do pole fitness and need to improve my flexibility for that. I would also like to learn to do the splits but have never done this before and I'm now hoping to learn as an adult.

Are there any really good stretching apps or anything similar that would be good for over all flexibility and learning the splits? I feel like my back needs to bend backwards more as I feel abit hunched over (I don't looked hunched over but just feel like I am)

Have you tried a new pillow for the sore neck? Or mattress even?

As for the back, i have a bad lower back from constant bending forward. (I'm a nurse) I seen a physio who basically told me to do counter actions, so for every time I spent leaning forward to do same back. It does help.

I also tell my patients to stand tall as well when first out of bed, again stretching out their backs. The relief probably pain as they havent realised back tight/sore but the simple stretch feels nice. I do it with them in sympathy

For the shoulders, roll them back and squeeze shoulder blades together, i dont know what it does but it feels marvellous. That was a pilates move but the teacher was also a physio.

I can't help with the splits though. Never mastered that. Hth

I have a new mattress but it mighty be because my pillows are too high! But I don't like sleeping low.

Thank you for the other tips I will try them

Try a bamboo pillow. Took a few nights to get used to (as had 2 pillows before) vut fixed my neck almost immediately. Does your pole school run flexibility/stretching classes? Contortion classes? Much easier to stick to if you're in a class! But you can google splits stretches there are a handful you just need to do every day.

My ds had to do the splits for his martial arts class and they were given a 30 day set of exercises to do after exercise ie already warm. Im sure you could google the exact positions but they were essentially box postion and alternate legs front splits hold in postion for 10 sec, push further, hold for 10 secs repeat 3 times plus sitting stretches reaching toes. He's really not that supple but was able to do front splits both legs at the end of 30 days and very nearly box splits (still can't get right down).

Warm up really thoroughly by doing some aerobic exercise. Don't do the really challenging stretches until after you've finished everything else. Getting the kind of extreme flexibility of something like the splits or the straddle (box splits) actually makes tiny tiny tears in the muscles, which then stretch and heal slightly stretched.

So once you're really thoroughly warmed up - about 30-40 mins of cardio is good, start working on the runner's lunge, and push the pelvis/groin down. Keep the knee behind the foot. Use a mirror to check your form - you should be aiming for a straight line from your supporting knee to the ankle of the leg stretched out behind you. Go as deep as you can in this stretch - I like to get my forearms on the floor.

Then you can start to stretch out your front leg, but don't use this position to go down into the splits.

The proper safe way to get into the splits - front & back (straddle's quite different) - is to sit up straight with one leg in front of you, and one leg behind you bent at an angle which is comfortable, and which allows you to keep both sides of your hips even. You should also be trying to turn out your whole leg (front & back) from the hip socket. Especially the back leg - if you don't use your turn out, you can hurt your knee.

So once you're in that pose, the stretch is to use your hands either side of your body, and keeping your hips even, lift your pelvis up off the floor a little so you start to straighten out your back leg. Take your weight in your arms, and try to keep your back up straight and look ahead.

Don't try to slide down into the splits from standing. If you've not got the muscle memory for splits, you'll injure yourself.

Hey try Yoga,

I found Yoga to be one of the best things for flexibility, depending on your level try someone on youtube like: www.youtube.com/channel/UCoI2HuJP6NHFk9kRZstmAug/featured but she's very advanced! Or someone more beginner like: www.youtube.com/channel/UCJygAHaYiCrfYOJyNfEla-g/featured?view_as=subscriber

Hope that helps :)