Stretches

[Cris]

Sorry if this is a dumb question...but better to get an answer than hurt myself I'm thinking.

I've been working on the stretches from the dynamic stretching thread and also a few others from the dance class I take to try to improve my flexibility. While I used to be quite flexible, just like everything else...you don't use it you lose it.

For our dance comps, everyone on the team needs to be able to do the splits and I have a bit to go before I am there again. So...

When stretching, I've of course been stretching as far as I can. Do I continue to hold a stretch even if painful...we had been taught in a previous class before that if it is painful it means we really need the stretch. How long should a stretch really be held?

Also, I understand that of course everyone's flexibility is different so this might be hard to really answer, but what kind of timeframe do you feel is reasonable for flexibility to improve...say to be able to at least do an easy side split or make progress on a toe touch?

[Neely]

You shouldn't go so deep into a stretch where it's painful. You should feel a good tension there, but not to where it makes you want to go OWOWOWOW.

The way I was taught (back in the days of cheerleading :oops:) was to get to that point of tension, hold for 5-10 seconds, raise back out of the stretch, one big breath in, and then on the exhalation slowly lower yourself back into the stretch. You should be able to go a bit deeper. I do that three to four times, going deeper each time (but again, only as far as you feel a good tension, not pain).

As far as how long it will take... it's highly dependent on A) how much your flexibility needs to increase and B) the frequency of your stretching sessions.

From personal experience, the time it took me to get from being about a foot off the ground attempting a side split, to actually getting down flat into one, about 2-3 weeks of well rounded stretching sessions 4 times a week. To get from that to a flat side split with my torso flat on my lead leg, another 2 weeks. But that was also when I was a few years younger. :shrug:

[Cris]

Thanks, Neely.

I have been going until pain and then backing off a bit to the comfortable tension like you mentioned. No way was I going to try to explain a groin strain to the wise arses I work with. They already find it hysterical that I am trying to start dancing again as it is.

I'm hoping to get it down in about the time frame you mentioned. First dance competition is not until August, but I want it to be second nature again by that time and not something I have to focus to accomplish ya know?

Thanks for your advice!