Calling all martial artists and gymnasts/dancers/yoga people

barrattandrew

Hi there,

I wanted to ask if anyone has any good tips for flexibility training - particularly hip flexibility / splits / box-splits etc.
I'm slowly getting back into shape, have tripped off 45lbs, and want am getting back into Muay Thai. I've always wanted to do the full splits and box splits. I know these rely heavily on core strength such as abs as well as hip abductors/ flexors. Just wondered if anyone had any good tips.

I'm currently doing extra sit ups to strength my stomach and what I can only decribe as leg together exercises. Body lay flat on the floor - legs in a V shape an then bringing legs together and then back to their full extension.

I know there will be more I can do and that it will take a good amount of time to get to my goal, but wanted to see if anyone from a gymnastics/yoga/dancing background or other MA had any other tips or things that it might be worth adding into my routine.

Thanks

Andy

peachfigs

Bump, I'd like some answers for this too

sammi_k929

Hi there,

I'm a former gymnast and now a coach and we work a lot on hip and leg flexibility with the athletes.

For your hips. you can kneel with 1 foot up in front. Move your foot in front enough forward so that your toes are in front of your knee NOT over or tucked under. Then push your hips forward so your leaning towards your front leg with the motion of trying to get your back hip to the floor. You should feel it in your upper quad of the leg that is in back on the floor & in your hip flex.

To make the stretch more intense you can roll your hips under as you push forward and or pick your chest up and lean 1 arm overhead towards the opposite side.

You can also modify the same stretch, but put the leg in back against a wall with your foot facing up, knee at the wall and that will increase the stretch to that area as well.

KombuchaCat

There's some really good yoga stretches for your hamstrings. The key is not to overstretch the hamstrings, if you stretch them to the point you are shaking and it hurts they will only get tighter. Try Janu Sirasanan (Head to knee forward bend) and Parsvottanasnana. You can look them up on line. The second is really good if you move between a high lung to parsvottanasana with the breath. You could move that way in a flow for a few breaths then hold to warm the hamstring up. Hope this helps!:flowerforyou:

TinaBean007

Yoga all the way. You can YouTube for Yoga for anything you're trying to target. If it's your first time with it, I highly recommend doing it in front of a mirror to ensure proper form.

ctinawilson

Definitely yoga can help, I only do it once a week and I can tell a huge difference each time i go back!

JenMc14

Planks, and all their variants, are excellent for core strength. Also, doing the big compound lifts with free weights like squats, deadlifts, bench and overhead press really engage the core.

As for flexibility, try some yoga. I know there are tons of videos out there specifically aimed at improving flexibility through yoga. Find some stretching videos. Talk to a Muay Thai instructor and see what they suggest.

LeenaRuns

I do Muay Thai, run, and do yoga. The yoga definitely helps and is an integral componant of my training. I'm not that flexible, but I'd be a lot less so without it.

NeedANewFocus

i definitely need help with stretches. what was your experience like the first time you did yoga? my biggest problem is my hamstrings. they're so tight im afraid of tearing them when i stretch. or is that a ridiculous fear. each time i go into a stretch its pretty intense and im not able to go far.

JezzD1

There are a lot of good health/exercise instructors on you tube that show you how to yoga/pilates/stretch your way to flexibility and doing splits.

haroon_awan

Hi buddy! A few things.

Firstly, sit ups and the leg ups won't really 'strengthen' your abs in the same way that heavy squats, deadlifts, bench press and barbell rows will.

Secondly, read this blog post. It's by a strength and conditioning coach who trains pro athletes. Then watch the video and try the routine as a warm up http://phillearneyblog.com/2012/06/26/hips-and-butts/

Next, try some yoga routines on YouTube if you want to improve your flexibility and get better at yoga. It requires a differnent kind of strength if that makes any sense.

Finally, have a look at Bryce Lewis' channel. He has a few mobility routines you can do:
http://www.youtube.com/watch?v=5mn_H7TiPbE
http://www.youtube.com/watch?v=5nSgHAL4w3E
http://www.youtube.com/watch?v=HwIqeBy0t28

yoginimary

For "box splits": take your legs as wide apart as you can, with your buttocks on the floor - keep your legs straight and your thighs pressing into the floor. You can also turn this around: press your buttocks into the wall and take your legs apart - if you have a really long strap and you can strap your feet, so there is some support, you'll get more benefit from it (because your abductors will not be holding on to your legs for dear life and will relax).

For the other splits, try this method: do dog pose near a wall, lift one leg up the wall with the toes tucked under, slowly walk your hands back to the wall, keeping your hips level. Your top leg will really want to bend, don't let it or you won't get as much of a stretch in the top leg. Hold as long as you can with good form.

I know other ways of stretching those areas if you're interested let me know; I find these the most efficient.

Yogi_Carl

The one piece of advice I would offer is to stretch your muscles under contraction. What I mean is, rather than passively relaxing into the stretch - which can lead to sprains if you are not careful about your limitations - actually contract the muscles you are aiming to stretch and work from that.

When stretching the hamstrings, pull up on the quadriceps and (if sitting) tuck the pelvis forward slightly to keep the hamstrings safe and stretch from this firm base, rather than hanging out in the pose.

Keeping the muscles contracted while stretching will guard against over stretching and concentrate the stretch into the belly of the muscle. Passive stretching tends to throw the stretch onto the tendons and connective tissues.

I know what I'm trying to say and hope it comes over correctly in my posting difficult to describe; easier to demonstrate.

rrsuthy

Rodney Yee has a video (via GAIAM) that is called hip openers. I find it to be helpful for hip and hamstring flexibility. Another good DVD is Fit Body Yoga - her lower body (20 minute) workout is great for hips, ankles and hamstrings.

ninerbuff

Honestly if you want to do the splits, you just keep working the flexibility to do them. Lots of stretch and hold for duration of time. As you get better you increase the distance of your split.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Jayobay

The very best way is yoga


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IzzyBooNZ1

Bump

Can anyone recommend a good beginners yoga video on YT?