Want to learn to be more flexible!

[Sasha13]

I'm talking physically, not mentally! Since being a kid I've wanted to be able to do the splits (one leg in front, one behind, not out to either side) and handstands where you actually just balance on your hands etc (not completely out of the realms of possibility as I can do normal handstands fine) - I'm 27 by the way. I don't know why I want to do it - something to do with improving confidence by proving I can achieve difficult stuff I guess. So, (no answers please on improving self esteem) what I want to know is, is it possible to learn this and how would I do it without spending money on Yoga classes or gym memberships. If you can learn it, what is the quickest and safest way. For eg, with the splits, would it be to just do it and go down a bit further everyday? But if you do this, I know you'd have to keep your hips rotated to the front etc. Any other tips and exercises to lengthen/strengthen the right muscles greatly appreciated!! I'm not mad, really!!

[geo0939]

The secrets to a good handstand are; try it against a wall till you feel your point of balance, keep your eyes on the floor between your hand, and you'll find it easier if you turn your hands slightly inwards. Apart from this it only takes lots and lots of practice and it'll come.

All the best (it feels great the first time you manage it).

[Cockney_si]

You could try taking up Karate or something, or just ask a Karate instructor the best way to get flexible again....or you could just google Karate and see if that has any exercises to loosen you up.

[Litchick]

Definitely try yoga!!!

[snook]

Warm up thoroughly before you do your stretching, otherwise you might suffer strains and torn muscle fibres. When you do get to do your stretches, get into the stretched position slowly as as not to overdo it, then gradually ease out a bit further and h-o-l--d...

I did karate for years, and though I did become quite flexible (very flexible, by normal standards, I suppose), I pretty soon reached my own personal limit and my flexibility didn't really change from then on, even with regular training (including lots of stretching). I think there's definitely a genetic component in this equation. I knew guys who'd trained a lot less than I had and not specially paid much attention to flexibility, and yet were amazingly supple.

I also remember speaking to a dancer about it once (and he was extremely supple and could do the full splits), and he stressed the importance of reaching your stretch limit and holding that position for at least 20-30 seconds, which, I suppose, makes sense - you want to put enough strain on the ligaments and muscle fibres to actually stretch them to the point of inducing a permanent physiological change, not just a brief feeling of having stretched.

Once again, remember to warm up first, and also have a good, varied, diet - a lack of certain minerals could make it difficult to get the best out of your muscles and joints as some of them are essential for good joint performance. Be sure to drink plenty of water too, as your entire body is about 70% water, and any shortage is going to affect your ability to stretch or do any useful work, muscle-wise (don't get carried away though, some people overdo it).