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Increasing flexibility?
ok, next year, I'm planning to try out for our pom (dance) team. To make the cut though, you have to be really flexible, like back bending or splits. I have the rest of the school year and the summer so I guess I'm in no hurry but I figure te sooner i start the better. Any excersises i could do to improve my flexibility and be healthy at the same time? Thanks :]
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Maybe give some free advice about: Fitness?
I would suggest signing up for gymnastics and dance classes if you can. Those will really help you out as far as flexibility goes.
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Stretching in general will greatly improve your flexibility. I'm not going to copy another list of stretches; you already have that. As far as a backbend, do a bridge to get a feel for it. Have someone who can support your weight spot you as you bend over backwards to go into the same position.
As far as the splits, do a straddle and get to the point where your bellybutton is on the floor and your knees are facing up. Gradually widen your straddle a few times until your bellybutton is again on the floor.
Then just try to do the splits and keep practicing. That is how I got to be able to do mine.
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When stretching, do not bounce. Stretch as gracefully and slowly as you can. Make sure your movements are in one fluid motion. Keep it symmetrical. If you stretch your left side, stretch the right too. Follow these stretches:
-Shoulders
Stretch each arm as far across your chest while holding it as you can without feeling pain for five or ten minutes every day.
Lift small weights daily so that your muscles can become more accustomed to the repeatative motion and movement.
-Back- be extremely careful!
Lay down on the floor.
Sit up straight, leaving your legs out in front of you. They don't have to be flat.
Turn your upper body slowly, and make absolutely sure that you stop turning when it starts to hurt. It is relatively easy to damage your spinal cord if you stretch improperly, so pay attention.
When you stop turning, hold that position for five to ten seconds. Turn the other direction, and repeat.
Try and do a crab but be careful not to go too far!
You can also stand up with your arms hanging out to the side and then very slowly twist from side to side.
Another stretch is to lay flat on your tummy and then use your arms to put yourself in a snake or seal stretch!!
-Legs
Sit down as you did before for the back exercises, only this time, make your legs as flat on the ground as possible, right beside each other.
Stretch down towards your knees. Do not bend your head to face your knees, face forward.
This will also stretch your neck muscles; if it hurts your neck to do this exercise, face your knees and stretch.
-Upper thighs (Buttocks)
Squeeze both sides together.
Hold for five minutes. (If this is too long, start with two minutes, and build it up.)
-Fingers
Hold one hand out, in a fist.
Slowly open up the fist.
Stretch your fingers back as far as they can. Hold for a minute.
Repeat with your other hand. This can help with carpal tunnel syndrome.
-Ankles
First sit with your legs straight out in front of you like you did in the legs stretch and twist your ankles in any shape or form (I like to do the abc's)
You can also sit with one leg in front of you and take the other ankle and rest it on your knee then grab your foot and twist your ankle
-Wrists
Sit on your knees and then you put your hands out like you are reading a book.
Then flip your hands onto the floor with fingers facing you, like "save the page"
You can also, after you do the stretch above, flip you hands in any way (fingers facing outward or inward to the side, whatever).
*Stretches courtesy of wikihow.com
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