How to do the full splits

[mkriii]

I'm wanting to learn how to do the splits.
Can anyone advice me in terms of methods, ideas, best time to practice and etc

Sure, to do full chinese splits do stretches that are going to open your hip. Do the butterfly stretches, straddle stretches. and partner stretches where you put one side up against the wall and have someone lift your leg out to the side over your head. Best time to stretch is before you go to bed. Stretch for about 20 minutes every night.

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

Thats not true. I used to be able to do full chinese splits on 2 chairs like Van Dam did. I know lots of guys that can do both American and Chinese splits.

[iron_leg_dave]

Thanks a lot Dave (suppose that's correct)


I like both the ideas, gonna definitly try them. Would you recommend any pre streches or warm ups etc. Something I can do on my own for example.

So out of interest what MA do you specialise in?

Tcr

I do longfist, and the three pillar styles of the internal school, hsing yi, ba gua, tai qi. I've done longfist longer, though I started longfist and hsing yi at the same time, I'm only now just starting to understand it.

This is an awesome prestretching routine still practiced at shaolin I'm told. There are a lot of variations, and technically it is a type of external qigong.

Stand with the feet about shoulder width apart, and circle the head clockwise slowly 9 times. Then counterclockwise 9 times. Do the same with the shoulders, then place the fingers of both hands lightly on the head, and while leaving the hips square, make the torso and head rotate in clockwise circles, but don't forcefully bend anywhere. 9 times each direction. hip circles, 9 times each direction. Then put the feet together, and lightly cup the knees. bend as low as you can without the knees going passed the toes, and do knee circles, 9 in each direction. Stand back up, and put one foot in front of you, rotate it each way nine times, do both feet. Then stand with feet apart as in the begining, and shake the wrists with the hands loose. Then wrist circles, 9 each way.

Start over and do 3 reps of this routine.

Peace.

[iron_leg_dave]

Don't hold the breath. That's important.

[mkriii]

Stand with the feet about shoulder width apart, and circle the head clockwise slowly 9 times. Then counterclockwise 9 times. Do the same with the shoulders, then place the fingers of both hands lightly on the head, and while leaving the hips square, make the torso and head rotate in clockwise circles, but don't forcefully bend anywhere. 9 times each direction. hip circles, 9 times each direction. Then put the feet together, and lightly cup the knees. bend as low as you can without the knees going passed the toes, and do knee circles, 9 in each direction. Stand back up, and put one foot in front of you, rotate it each way nine times, do both feet. Then stand with feet apart as in the begining, and shake the wrists with the hands loose. Then wrist circles, 9 each way.
Start over and do 3 reps of this routine.
Peace.

He asked for stretches for splits, how is this going to help him? This is just going to loosen his joints.

[iron_leg_dave]

He asked for stretches for splits, how is this going to help him? This is just going to loosen his joints.

.........


He asked for a prestretching routine.......

[bigsam]

Thanks alot Dave,

Although i do most of them pre-stretches already but for the ones that i don't i definitely will try.

Ba gua.. Im actually looking to get in it that too, just looking for a school etc

mkriii

I will also adapt you methods in to my training..

Thanks guys

[monkeyfoot]

Hi guys

Works been pretty hectic as we've just had 100% design here in London. I will try get a vid up in a week or so.

C

[GeneChing]

bigsam, I'm afraid those articles are only available in print. If you follow the links I posted above, you'll see them in the table of contents of those issues, along with a like to purchase back issues. That's what funds this here forum.

[RUFNTUFGIRL]

Full splits isn't that important, but flexibility is. I am a firm believer in foam rollers to help with this.

I recently have been working with a foam roller. I have seen have big improvement in flexibility and range of motion. It can be painful when you are knotted up but worth it.

[SevenStar]

I think you guys are missing LCP's point. I'm sure he knows full well that men can indeed do the splits. his point was made in his last sentence:

And for the most part, I don't see how that would enhance your gung fu.

what benefit does doing a full split have in fighting? Not much, really. It's like doing a back hand spring - it looks awesome when people do it, but it doesn't have any realistic application. Flexibility is a necessity; the ability to do the splits is not.

But, if doing the splits is what he desires, there is nothing wrong with that.

[Mr Punch]

I'm sure he knows full well that men can indeed do the splits.

Oh no he doesn't!

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

what benefit does doing a full split have in fighting? Not much, really. It's like doing a back hand spring - it looks awesome when people do it, but it doesn't have any realistic application. Flexibility is a necessity; the ability to do the splits is not.

I'd say it's a lot more useful than a back handspring:

Side split is an active stretch. That means we need to use strength to stretch the related muscles. ... Also, doing strength training on the related muscles is an important key. ...
One last point I want to say on the leg split training (side and front) is that it is a worthy exercise to do even for MA student who rarely moves in such large range. When one have or almost have achieved the full split, he will notice that he can do his related moves easier than before. This is enough reason for us to include the exercise in our regular training program...

The related moves being any that use the thigh crease muscles, i.e. any kick and most punches, plus things like basing out in submission fighting.

Although, having said that I don't really agree it should be part of everyone's regular programme (and I have no plans to include it in mine)... I'm sure I speak for a lot of people when I say some degree more flexibility would be nice though.

[mkriii]

You are joking, right? Men folk don't have the hips for that sort of stuff. If you are a girl I suppose that it would work, as I have seen a few women do it, but men have narrow hips and could injure themselve doing that. And for the most part, I don't see how that would enhance your gung fu.

No, your joking...right? I am all male and I can used to be able to do the splits up until about 2 years ago. I can still get about an inch from the full splits.....and I'm talking the Chinese splits. Why do you think only women can do this?

[Mr Punch]

No, your joking...right? I am all male and I can used to be able to do the splits up until about 2 years ago. I can still get about an inch from the full splits.....and I'm talking the Chinese splits. Why do you think only women can do this?

You obviously have no testes.

What are the Chinese splits?

[Lucas]

You obviously have no testes.

What are the Chinese splits?

side splits

[sanjuro_ronin]

Men doing splits, now THAT is gay !