Question by Emily: How do I get a heel strech and split for cheerleading?
I have a right split and heel strech, but I need help getting it on my left. I need some good streches to help me get these fast, because cheerleading has already started please answer thank:)
Best answer:
Answer by babyp:]
Just do simple hand-to-toe stretches, both sitting and standing.
Then straddle and hold your splits for a minute or so
Really try to push your splits lower, point your toes, and stretch daily 🙂
Give your answer to this question below!
get a Panel mat and fully folded up and put your right heel on the end of it. while you other foot is on the ground in the spits. have some one push you down so that the back of your shin is on the ground. do this every day and after a week your splits should be perfect or at least close to perfect.
you need to stretch both legs when getting either side of a heel stretch. its important to really stretch your right leg is you want to get that left heel stretch solid. when you stretch the leg thats in the air, you aren’t stretching all the specific muscles needed to make your leg go higher. so stretch your right leg, it will make holding the left in the air easier and you will be more flexible. left splits are simple to stretch, just do the same stretches you would for the right. good luck (:
I used to have trouble with my right heel stretch. I had both my spits, but me leg just wouldn’t come up. So i muscled up both my legs and did my slip every day for about a month. and after a weak i saw a difference. So what i did, when i had someone to help, i would lay on a wall and make someone push my left leg so that my foot touched the wall on top of my head. maybe at first you won’t go that high, but eventually it will help. do your splits every night before going to sleep. and if you can, during the day to. you could try doing a over split if you can. put your back leg on something about 30 cm high and try touching the floor. 😛 i hope i’m clear enough in what i say so you can understand me. haha i’m french xD but i’m a flyer too, and that’s what i did and it started working within a week.
Good luck. 🙂
Just strech everyday. Various leg stretches listed below:
1. Sit down with you legs in a “v” and reach one side, touching your toes. Do the same with the other side. Then go down the middle, like you’re trying to touch your forehead to the floor.
2. Sit down with legs together and touch your toes.
3. Stand up with your legs about shoulder-width apart and reach, touching your toes on one side. Do the same on the other side. Then, go down to the middle, trying to put your hands flat on the floor.
4. Sit down with the soles of your feet together and your knees bent, pointing in opposite directions, perpendicular to your feet. Bend down, like you’re trying to make your nose touch your toes.
5. Sit down with one knee bent as in the previous position. Raise the other leg up, as if you’re doing a heel stretch on the floor and hold it there. Swap legs and repeat.
6. Sit down on the floor with your legs in a “v”. Put your arms behind you, elbows straight, with your palms flat on the ground. Lift up a leg about one inch off the ground. Literally, about an inch–not too much. Hold that position and switch legs. If you’re doing it right, you’ll probably feel it.
7. Stand against the wall, with your back straight and squat, feet together. Then stand up. Keep doing this.
8. Sit on the ground with one knee bent and one straight out in front of you. Touch the toes of that foot and then switch legs.
9. Find a short chair or something. Prop one leg up on it, and stand on the other one. You’ll probably want to start out using low to prop your foot on, so that you don’t end up pulling a muscle. Keep your legs straight, and bend down to the leg thats propped up. Face-to-leg, kind of scenario. I think of it as a “bob”. Do about ten bobs–more or less–and then switch legs.
10. Stand as if you were putting up a thigh stand–front leg in front of you, bend like a right angle; back leg one straight, toes pointing away from you. Now put your hand out, straight, with palms against a wall. Hold this position. Switch leg positions.
Practice your splits and heel stretches everyday, along with stretches like the ones above! 🙂
–Also, just a tip when you’re doing your heelstretch, try to look at one particular, stationery point, to keep your balance.
–Hope this helps and good luck! Even after you can hit both sides with a split and heelstretch, try to keep stretching, so that you can keep on doing them!