Box Splits Improvements

[burgerguy09]

So what are some stretches, other than Isometrics, that will help me to do a 180 degree box split. So far, I can only get about 150 on a good day.

[compleks]

Splits...

[TKD Tim]

Getting in as low a split as you can, then having someone jump on your back.

Sure it'll cripple you, but that's a small price to pay for instant flexibility!







In case your too dim to realize, that was a dry attempt at humor. Seriously, get into splits, and relax until you can go lower, then stay there and relax until you get lower. Repeat this until you are all the way down. You will be very sore the next day if you did it right.

[short gorilla]

You really shouldn't ever be sore from doing the splits.

You can use a towel or a rope around the ball of your foot to pull yourself and keep your back straight, and gently increase the stretch in each direction when you're sitting in the split. For width, try putting one hand in front and one hand behind and lifting up your body. Then slowly slide forwards, stretching your legs farther apart and hold the position.

You could try doing them facing a wall too.

[TKD Tim]

If you stretch enough, lactic acid will build up in your muscles. I suppose you could combat it with normal means, like drinking lots of water and such, but otherwise it can and will make you sore if you get enough of a gain in one day.

[short gorilla]

Ok that makes sense. I guess I misunderstood what you origionally said. I thought you were advising to go too far in one day or something... never mind

[skainmitsu]

wat r box splits?

[Eirik Raude]

wat r box splits?

...splits with your legs on boxes :ogre:

[TKD Tim]

Hahaha!


Also known as straddle splits, where you are facing forward while your feet go straight to your side. Left foot to your left, right to your right. Simple splits.

[Caio_Birabaus]

...splits with your legs on boxes :ogre:

What are Splits? i dont know what this is..

[Ashtar]

Stretching can make you sore at the moment from lactic acid buildup, or if you haven't been training your leg strength, it could possibly give you DOMS from building new muscle tissue after having supported yourself isometrically in that stretched position so long.

I have a feeling people who squat heavy or who work out on the hip adductor machines don't get much DOMS from it though.

[Gusch]

DOMS is not caused by muscle growth.
Also, muscle growth is not specifically caused by DOMS.

Stronger muscles just have an easier time relaxing during a stretch.