ArabesqueForever123 Posted July 25, 2011 Report Share Posted July 25, 2011 I have my splits, but I really need to improve on my flexibility/extensions. I have watched some videos and they have talked about how over-splits will help improve your normal splits. I have even seen some girls putting one leg on one end of the couch and one on the other so it would make your hips open out as much as possible. Resulting in maximum splits. My first question... Is the couch and the over-splits a good thing to do or will it result in unnecessary pain for your legs? My second question... When do you know that you are experiencing to much pain in your splits? I hold my splits for about 1-2 minutes. I have heard the saying, "No pain, No gain." I just need to know when is enough. Quote Link to comment
Administrators Victoria Leigh Posted July 25, 2011 Administrators Report Share Posted July 25, 2011 Arabesque, there are a ton of threads here on flexibility and extension, as well as on splits and even on over splits. We do NOT recommend over splits at all. Dangerous and unnecessary. Splits are just a stretch for flexibility, and should be done only when fully warmed up. Sitting in them is probably not going to help a lot, and you need to learn the difference between a feeling of stretch and a feeling of pain. When there is pain, stop. Quote Link to comment
Mel Johnson Posted July 25, 2011 Report Share Posted July 25, 2011 "No pain, no gain" works fine for boxing, but not ballet. In the same sort of way, ballet supports gymnastics, but not vice versa. Students have to learn what ballet is. and what it is not. Some things cross over from other pursuits, and some do not. Pain is always a sign that something is not right. Pay attention to that message. Quote Link to comment
ArabesqueForever123 Posted July 25, 2011 Author Report Share Posted July 25, 2011 Oh, ok thank you. If the splits don't help with extensions, what does help? I really want the strength to hold my leg up higher then 90 degrees. What excercises or positions should I work towards to help me with that? Quote Link to comment
Administrators Victoria Leigh Posted July 25, 2011 Administrators Report Share Posted July 25, 2011 No one said splits don't help at all. I did say that I don't think sitting in them for any specific length of time will do a lot. It sounds like you need both flexibility and strength. The flexibility usually comes first, with the strength developing later. That is what classes are for. The things you learn and work on at the barre and in the center are structured to develop what you need, but it does take time. Nothing in ballet is quick and easy. It's a long and slow process. Patience, persistence, knowledge and understanding of what you are doing and why, and a lot of hard work, including working intelligently, are the things which help the most. Quote Link to comment
ArabesqueForever123 Posted July 25, 2011 Author Report Share Posted July 25, 2011 Do you have any exercises for flexibility that I could do myself to improve? Quote Link to comment
Administrators Victoria Leigh Posted July 25, 2011 Administrators Report Share Posted July 25, 2011 Arabesque, please read some of these posts again. Splits ARE for working on flexibility. But you don't work on any flexibility stretches except when you are fully warmed up. I know you live in a city with a lot of VERY good schools. I would like to hear more about your school, and your schedule in that school. You don't need to name the school, and it would be best not to. However, you could tell me how old you are, how long you have been studying, how many ballet and pointe classes you have every week, and the length of time for the classes. Did you do a Summer Intensive? Quote Link to comment
ArabesqueForever123 Posted July 25, 2011 Author Report Share Posted July 25, 2011 I am currently 13 years old, I have been studying ballet since I was 5, I take 5 technique classes and 5 pointe classes a week. The technique classes are 1 1/2 hours and the pointe classes is one hour long. I also did a 3 week summer intensive. Quote Link to comment
Administrators Victoria Leigh Posted July 25, 2011 Administrators Report Share Posted July 25, 2011 That is good to know, Arabesque. Thank you. Quote Link to comment
ArabesqueForever123 Posted July 27, 2011 Author Report Share Posted July 27, 2011 No problem:) I also have another question. How long do your muscles stay warm after warming up when your not stretching? Sometimes when I stretch, I relax for about 3-5 minutes before going onto my next stretch because my legs cramp up too much. Is this too much time of relaxing? I am scared that my muscles are getting cold while I am doing this. Oh, BTW: I warm up for about 10 minutes. I jog or I just free dance. Whatever gets my legs working. Quote Link to comment
Administrators Victoria Leigh Posted July 27, 2011 Administrators Report Share Posted July 27, 2011 There are several factors involved in how long the body stays warm following exercise, including the air temperature, clothing, and how much work one has done to get the body fully warmed up. In terms of flexibility stretching, I do not feel that jogging and free dancing (whatever that is) are the proper warm up. When I say warmed up, I am talking about having done at least a full ballet barre, if not a whole class. That is why stretching is done sometimes between barre and center, or at the end of the class. Quote Link to comment
ArabesqueForever123 Posted July 27, 2011 Author Report Share Posted July 27, 2011 (edited) Ok. Then what warm ups are good when you are at home stretching? Edited July 27, 2011 by ArabesqueForever123 Quote Link to comment
Administrators Victoria Leigh Posted July 27, 2011 Administrators Report Share Posted July 27, 2011 A ballet barre. Quote Link to comment
ArabesqueForever123 Posted July 28, 2011 Author Report Share Posted July 28, 2011 Ok, Thank you for all your help! I really appreciate it. Quote Link to comment
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