inflatable trampoline bridge image
Kristina
I am 14 years old and have been trying to get more flexible lately. I feel like I just can't succeed. Whenever I put my legs up into the air, they are not straight. I stretch before I try to do anything. I need some help and advice on what to do. Also, I can do some of these things:
â¢I can do a front walkover, but can't "recover", I can just stay in a bridge.
â¢I can do flips on my cousin's trampoline. (I don't have one)
â¢I cannot do the splits.
I also have minor scoliosis. My back is curved 11°. Could that be the probolem?
Thank You in advance! :)
Answer
No, I don't think so, not at 11 degrees.
On the walkover focus more on the center of your body around your hips. They have to come forward over your rear foot for just a split second, to pull up the rest of your body. If they stay too far back it is too hard. The same principle as in sitting cross legged and getting up out of it. You pull yourself forward and not straight up.
As for your split you really have to stretch. There is no magic to it but here are few hints to stretch correctly.
Warm up before stretching. Run, bike, jump rope.
Hold each stretch for 2 minutes at least.
Relax. Tight muscles don't stretch and most people tighten up when it hurts and there is some pain involved. If your muscles feel hard to the touch then you are tight. Come out of the stretch, let your muscles relax then go back into the stretch. You will gain nothing if you try to stretch tight muscles.
Breathe. Breathe out when lowering yourself into the stretch. Hold the stretch on your breath in then lower yourself again on your breath out. Breathe evenly and calmly. Panting while stretching because it hurts will make you tighten up and you will gain nothing.
Be patient.
DO NOT overstretch to the point where pain is excruciating. Overstretching and especially tearing are major set backs.
For splits lunges as low as you can go and keeping your upper body straight, not leaning forward are great.. You can even place your rear leg knee on the floor to allow your muscles to relax more.
Get an inflatable exercise ball. Inflate it. Then sit on it in a split with the plug accessible. Pull the plug and be ready to reinsert it quickly when you have reached your max. Hold it then pull the plug again to release a little more. Sitting on the ball allows your legs to be fully relaxed as they are not holding up your weight.
Lay on your back on the floor and your butt against a wall. It takes some scooting but your legs should be straight up against the wall. Relax the legs and open up. The weight of your legs will help with the stretch.
Flexibility is also genetic and some people no matter how much they stretch never do get the split but they still gain more flexibility from stretching.
No, I don't think so, not at 11 degrees.
On the walkover focus more on the center of your body around your hips. They have to come forward over your rear foot for just a split second, to pull up the rest of your body. If they stay too far back it is too hard. The same principle as in sitting cross legged and getting up out of it. You pull yourself forward and not straight up.
As for your split you really have to stretch. There is no magic to it but here are few hints to stretch correctly.
Warm up before stretching. Run, bike, jump rope.
Hold each stretch for 2 minutes at least.
Relax. Tight muscles don't stretch and most people tighten up when it hurts and there is some pain involved. If your muscles feel hard to the touch then you are tight. Come out of the stretch, let your muscles relax then go back into the stretch. You will gain nothing if you try to stretch tight muscles.
Breathe. Breathe out when lowering yourself into the stretch. Hold the stretch on your breath in then lower yourself again on your breath out. Breathe evenly and calmly. Panting while stretching because it hurts will make you tighten up and you will gain nothing.
Be patient.
DO NOT overstretch to the point where pain is excruciating. Overstretching and especially tearing are major set backs.
For splits lunges as low as you can go and keeping your upper body straight, not leaning forward are great.. You can even place your rear leg knee on the floor to allow your muscles to relax more.
Get an inflatable exercise ball. Inflate it. Then sit on it in a split with the plug accessible. Pull the plug and be ready to reinsert it quickly when you have reached your max. Hold it then pull the plug again to release a little more. Sitting on the ball allows your legs to be fully relaxed as they are not holding up your weight.
Lay on your back on the floor and your butt against a wall. It takes some scooting but your legs should be straight up against the wall. Relax the legs and open up. The weight of your legs will help with the stretch.
Flexibility is also genetic and some people no matter how much they stretch never do get the split but they still gain more flexibility from stretching.
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