4.8.13

Secrets of Splits & Flexibility

While browsing for movies to watch on LoveFilm, I came across this DVD by Stacey Nemour; Secrets of Splits & Flexibility.

You'll know that doing the splits has been a goal of mine for a while. I'm not there yet, and it hasn't helped that I've not been committed enough. I made lots of progress when I first started but things went downhill after I recovered from an injury I had. 

I thought I'd rent this DVD and maybe get some renewed inspiration which I could share with you :) 


The DVD ran for 60 minutes and it suggested you followed it after an exercise session so on this occasion I sat back, relaxed and took note of what was going down! 

The set was a living room, which actually looked unrealistic but hey, who am I to judge! Stacey introduced herself and then introduced each stretch before getting into it herself. We (this is my friend Lex and I) felt that rather than do the stretches herself she could have been instructing someone with a more average level of flexibility! It would probably help us focus, as opposed to watching the screen with a dropped jaw when you saw how flexible Stacey herself was! 

Overall, there were no stretches included that I haven't seen before or which I felt were inappropriate. Both front splits and box splits were covered in the workout. All of the stretches in my Drill Pack 4 - Splits Stretch Routine were included in the DVD so make sure you take a look at that especially if you don't have the full 60 minutes to spare on a daily basis. 

Here are some more stretches which you can add to the drill pack; these also featured on the DVD. 

Drill 1. HALF SPLIT
Beginner - 30 secs each side
Intermediate / Advanced - 1-3 minutes each side 

This first stretch is another hamstring stretch. In the drill pack we did similar stretches but this version uses the resistance of the ground to get you deeper into it. 



The further back you have your bent leg, the easier it is. Practice the stretch with feet pointed and flexed. You can also use a yoga strap and the stretch can be done with both legs straight. Remember to always ensure you are on your sitting bone, and try to maintain a straight back. 

Drill 2. LEG KICKS 
Beginners - 5-10 repetitions each leg
Intermediate / Advanced - 20 repetitions each leg. Ankle weights can be used.

This is a dynamic stretch for your hamstrings. 




Trying to keep your leg straight, starting from the floor, kick your leg up towards the ceiling then return to just above the floor in a controlled manner. 

Drill 3. FROG STRETCH
Beginner - 30 secs each position
Intermediate / Advanced - 1-2 minutes each position 

This is a nice stretch for your inner thighs. 



Lay with your knees bent and the soles of your feet touching. There will be 3 positions starting in a long 'diamond', half way, then feet close towards your bottom. Try to relax and breathe into the stretch to allow your knees to fall towards the ground . 

Drill 4. HAMSTRING STRETCH WITH CHAIR
Beginners - 30 secs each side 
Intermediate / Advanced - 1-3 minutes each side 

This final stretch is also for your hamstrings. 


Place one leg, bent, on a chair with the other leg straight on the floor. Trying to keep your back straight reach towards your toes; you can also use to chair as leverage to increase the stretch by pulling yourself down. 

So if you're also on the journey to increase flexibility, give these stretches a go! There are especially good for runners too and you don't need to be wishing to be able to execute the splits! 

Wish me luck...and good luck to you too! 

Enjoy :) 

Elle :) x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

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