Dance Stretches! The Oversplit Stretch by: Just For Kix

[cosmeticdancer101]

@crazykitten2047 just bc u have ur splits does not mean that u will get ur full leap! All you need to do is either develope your front leg higher , brush with a little more force or jump higher! I got my 180 leap before I got all of my splits. Now I have all of my splits and I think the leaping helped

[HaleyDancer1298]

I do oversplits off my couch, that's the only way I get a stretch!!!

[CrazyKitten2047]

I hope someone reads this cuzz I really need help I have a flat spilts but still canot do a regular leap what should I do How do I get a leap PLEASE HELP ME

[TheDancegurl24]

Very pretty splits!!!!

[wonkamanicx]

i have got an other video on my channel to learn a oversplit. i watched this video first and than i tried to do it like the girl in the video. first i used pillows and than i tried with a chair. so if you need some other help to learn oversplit watch my video to.

by the way my english is not so good:D

[KatieBug2050]

im curious, ive heard this is not good for you to do from some people, and also that its fine to do... i dont know which is right

[cutiepaige101]

@KatieBug2050 It DEFENITLY helps your splits(its like MY miracle worker) so yes its GREAT for you...BUT if you arent fully stretched you could DEFENITLY pull a muscle

[dmcmanam]

@KatieBug2050 Both are right, if you don't know to which category you belong then it is probably better for you to not do an oversplit. For me it is a great stretch.

[raccoonxeyesxx]

Okay, my right splits are exactly like the girl in the video. Does this mean I finally have them now or...cause I can't tell, and my dance teacher hasn't said anything to me so I'm confused.

[dmcmanam]

@raccoonxeyesxx Finally have them? When you touch your head to your back foot then you finally have them and a little more. Nobody needs to tell you.

[maddiecass]

I have a question for anyone who can tell me an answer!!!

I have hyper extended legs naturally, and when I started seriously stretching they got deeper... and deeper.... is there a point when hyper extension isn't good anymore?

[chemic10010]

@maddiecass hyper extention is never good even if it occurs naturaly, I mean its fine that you can do it but your joints are not shaped to take the repeted abuse, eventualy it will lead to joint issues and wear on parts of the joints and bones not developed for.

[maddiecass]

@chemic10010 Okay, thank you!! It was kind of unclear to me- I had people telling me I needed to straiten my legs (now I know it means pull my quad up (for me)) and others telling me I had good extensions because of my hyper extensions (?wtf) It doesn't quite feel right after stretching, like it goes so far that I feel pressure on the front of my knees instead of a stretch in the back... I'll fix it, now that I know it isn't good for my legs. Thank you for such an educated answer!!!

[chemic10010]

@maddiecass NP I know most ppl like it for dance and some say its better for sex though I have no clue how it would make sex (im male and think the felxiblity during sex makes it better is a dumb idea)any better but I can see how in dance it looks amazing, lots of fish oil pill or sushi will help keep the soft tissue healthy but not the bone that is the bad part. Do what you can to fix it but over all just be you.

[mandylee1996]

@maddiecass most ballerinas actually WANT hyper extension. i have it too, and its not bad to have it, you just have to be careful to not overstretch.

[BalletFreak1122]

@Ashley106x

i completely agree!!!!

[mulberrie23]

@dhampirgirl1 totally agree and I'm living proof. I started ballet at age 2, but classes didn't really get beyond basic cordnation and motor skills training until like I was maybe 6? At 8 some of us went on pointe (this was BEFORE I switched to a professional company school, who was horrified). Anyway, today I have dislocated and misalligned bones in my feet and hips- a result of doing pointe BEFORE my bones had stopped growing.

[twilightaghomie]

I only took dance for 6 months before i got my pointe shoes...i guess i was strong enough haha. now, only like 3 years later, im one of the 5 top dancers in my studio (:

[Jadanuri]

ive been dancin for years and i dont have pointe shoes

[sophiabaggett]

You don't get pointe shoes until you're ankles are strong enough, but, if you've only taken dance for a month no responsible dance teacher should allow you to go on pointe

[spunkychick94]

this really hurt my right leg splits haha but i rekon it will really help , thanks :P

[ballerina6359]

boring

[dancelikeitsyourlife]

this is very helpful:).

[dhampirgirl1]

Like I said before...don't believe everything you see on the internet. Did you see her in person, talk to her and get confirmation of her age? I really don't know why people who have not been dancers think that they can discount what those who have been dancers have to say.

[letuswalk]

it is very hard work to get on pointe but i started at 15 and only after three months of intense training i got on pointe. :) you just really have to work, but anything is possible

[dhampirgirl1]

Nor should you DancerEveryDay.

[dhampirgirl1]

Seashelleyes.....I don't believe everything I have seen on the internet and neither should you. Are you or have you been a ballet dancer? I do in fact know what I am talking about and I will talk any way I please when the subject is one of which I have extensive knowledge.

[PurpleFriek]

im going to try this :)

[Jgirlox24]

this actually helped thnkx

[dhampirgirl1]

I really beg to differ seashelleyes...there is no way you have "seen" kids as young as six en pointe- there is not a ballet master or mistress in the world, not even Russia, that would do that! I was a dancer for many years, I know what I am talking about. The average age for beginning point work is 13 and at least 4 years intense training as well.

[DancerEveryDay]

@dhampirgirl1 umm ive seen...her name is Lada..go to my favorites and you'll find a cideo of her there so dont talk to people like you know it all

[KalexCullen]

@dhampirgirl1 yes there is, I saw her

[rachel1161979]

@dhampirgirl1

Actually, there is. I once went to a ballet school that was quite good - but they made us buy pointe shoes AND soft shoes. I was 3-4 years old and I quit because of the pain and the pressure on my toes.

When I turned 7 I went back to ballet, only a different school, and was told that pointe shoes should only be used after your feet stopped growing. To say I was shocked is an understatement. My teeny pointe shoes are still here, about the width of my hand.

BTW, I'm from China.

[thefourandonly1]

@rachel1161979

That's insane O.O

[itsBRITTANYbee]

@dhampirgirl1 My really good friend has been on pointe since she was 6 years old and ballet since 2 so i think you've got your facts wrong.... Just saying.

[studioGgirl]

omg. her legs are SOO muscular. i envy her.

[KibahinaxSasuino]

How long does it averagely take to start dancing pointe?

I was just sort of wondering.

[seashelleyes1]

@KibahinaxSasuino it depends on the person and the intensity of the training. You have to have really strong ankle muscles, and usually teachers wait till the student's ankle bone growth slows. You also need really strong basic technique (Usually at least 2 or 3 years or really good training.) I have seen kids as young as six doing pointe, but most start at age 10-12. It's really for the teacher's judgement

[LollipopGummiDrop]

Last year I hated this stretch so much!

This year I have all of my splits and oversplits flat

I thank my Ballet teacher everyday that we did that stretch (:

[stripedturtle]

I find that using a low step or a thick book also works well. Phonebooks in particular come in handy. :)

[unicornXrawr]

if you can't do your split just keep stretching in that position everyday. you'll eventually go down in no time.

[Jesscukable]

I finally got my spilt !

[dancechick4ev]

ughh i wish i had my splits... what are some good stretches to help?

[itszedith]

@dancechick4ev stretch everyday. duh.

[tacostastesbad]

oh i use the couch :)

[1dancefan]

my son used to use the bottom stair to put his front leg on..now he is able to use a kitchen chair..

[Jaredhulse]

Stop being offended you fricken pansy. Its a girl in the video, not a guy or some other ......thing.

Shut your pie hole and grow a pair.

[MegaKingAndQueen]

I'm a little offended at all of the feminine pronouns used in these videos when referring to dancers in general. While the world of dance is definitely female dominated, please keep in mind when posting that there are a lot of male and trans-gender dancers watching too.

[soulsisters4eves]

@MegaKingAndQueen yh well there probs arent guys willing to do it you div

[Chocochiplvr]

When You do oversplits its not that helpful to use pillows. The weight of your legs only pushes the pillow down so yes your stretching but your not get the full effect that you would if you used something solid. At Dancer's Edge we use gymnastic mats to begin and then the better you get you move onto chairs, boxes, double mats, anything to better your stretch. After you get the front leg high, then you can move to the back leg to balance you out.

[itsBRITTANYbee]

the only reason that there using pillows is probably for beginners at least thats what i think my dance teachers uses mats too

[Parvana123]

@Chocochiplvr I agree when your at home you can also use a chair.

On the bottom of most chairs you have this pole reacking from one leg to the other just place onr leg there and practice like that its really helpful

[aerodancegirl61]

i used to do this but with a couple of yellow pages books taped together at home. it helped me...

[SGfromMS]

how do you keep your hips facing forward? every time i do mine my hips end up going vertically with my body

[SpecioGirl]

you need to turn your legs out

[EuphonicSorano]

@SGfromMS

Squaring your hips. You may not be as far in your splits as you think. Really concentrate on keeping that back hip right up beside your front one.

[12haily12]

this is not a over split u need something solid and high like a couch or a bed.

[confesser1]

i do this on my couch :D but only on my right split..i cant do left or middle :( but im still practicing! :)

[xXxReflectingGod]

this isnt a great over split. We do it on chairs to make our legs bend to 90 degrees at rhythmic gymnastics. Using the pillows isnt good because the weight of your legs pushes the pillows down which makes it not even an oversplit at all. use chairs guys.

[liserliserliser]

wow chairs! haha for those who are not so strechable like me use dictionaries for the beginning ;)

[xpeytonx1]

im sorry but thas not really an oversplit stretch. you really need to use something solid. and ur supposed to start with getting your split with ur front leg higher and still getting ur upper thighs to hit the ground. then u can put up the back leg which will make you go lower in ur hips.

[TheRay258]

At my studio we put our back foot up, like in a lunge. It works just as good and you don't need anything but yourself.

[Chrisytinaa]

ahhh i hate over splits.

they hurt so bad.

[BKTProduction]

mumbleAMANDA44 if you have only been dancing for a month you are not going onto pointe soon!

[makeupbychloegracex]

at my dancing you can go en point whatever experience ,, as long as your over 11

[therealsarahlemon]

Im 12 and I have worn pointe shoes since I was about ten. what I did was take prepointe classes for two years. That was required at my dance school.

[pointelov3r]

Another good stretch is a gravity stretch it helps your center split.

[ilove2dancee]

how do you do a gravity stretch?? plz and thank you!

[pointelov3r]

You go up against a flat surface have your back flat on the ground and do a split in to the air but still have your legs on the wall and relax. :)

[ilove2dancee]

thank you:)))))

[pointelov3r]

Your Welcome!!!!

[chelseaelizaeth]

does stretching with a chair mean that you use two chairs and do your splits with one leg on each chair?

[DollyyyxD]

Im 14 and have only been dancing for 4 years in school classes only. Is it possible to get good enough to get onto pointe before Im old...?

How long(roughly) does it take to get onto pointe?

[caseygirl23675]

well, i'm not very good, but i did ballet for 9 years (just finished)

at our studio if you've been dancing there you'd prob enroll in beginners pointe @ 9

but i'm not really sure since idk how far along you have gotten, sorry this doesnt really help but maybe you can ask a dance teacher :) good luck

[DancerChickies]

9 years old for pointe ?? or 9 years of dancing ?

[YEAHBABY01]

That would depend on how strong you ankles are, this may take some time to develop, it's different for every dancer :)

[TheVillageOxymoron]

It all depends on your ankle strength, not how many classes you've taken.

[Drillteam600]

hey im lana, captain of a dance team and i have also only done school danceing BUT, i have looked at these videos to help me learn how to get better. i know how to do a reverse leap, attitude leap and almost a fouette because of these videos so just keep on watching them, THEY WILL HELP!

[mumbleAMANDA4]

well im only 12 and im not in pointe well yet atleast..and i go to dance i started ballet in septemebr and i should be going ointo it soon i see girls at my school that have been doing ballet for maybe 2-3 years and are starting pointe they say its hard but fun

[bwoodsfinest]

aha...i highly doubt that...im sure your technique has not developped enough to put you onto pointe yet and if your teacher does put you onto pointe there is something truly wrong with him/her...

[lilsamich47]

Older people at our studio get moved up in as few as 2 years. It just depends on how fast you develop, how often you take class, and how much you practice outside of class. Work on strengthening exercises outside of class - eleves and such. It'll make your ankles stronger.

[cutiepaige101]

@mumbleAMANDA4 Thats kinda...impossible,pointe is hard,a person dancing little bit cannot reach pointe that fast,dont get your hopes up.

[InreallifePOSTS]

@mumbleAMANDA4 I am the same age as you, a fairly seasoned dancer. your friends may say it's fun, but trust me, you need to be more than seasoned to do this, you can ruin your ankles from the pressure and outstretch your hips. I'm a ballet dancer, and if your teacher says to start, I would confirm with a professional if your ready.

I'm not starting for a while!

[witnessforfitness]

Thanks for posting! What do you recommend for people who can't do the splits?

[dancestar7117]

looks like it was hurting her.. i have a rele good split but my leap isnt good so im going to try this!

[Free411]

whoevers tlkin has a cold...

[js2091]

i can do a split and im tryin this stretch right now and its painful lol

[Sailorgirl1312]

I'm a dancer. I dance 7 hours 45 minutes a week during the whole school year and take summer courses. I have been dancing since I was four and I still don't have my splits and we do oversplits in my jazz class and it's helped my splits but we don't have pillows to use we have mats that end up being about 8 inches high and they're not very squishy so it really helps with our splits

[allstars909]

we use chairs and its much more efective

and ive done dancing and gymnastics

[SpielbergerWithFries]

chairs are good if you are way past pillow stretches. some dancers definitely arent flexible or ready enough to use the chair w/o hurting themselves lol

[haleygabrielle]

we did oversplits with your front legs on a short stool. it seems much more effective

[Sbagglio]

lol Lack of Sx

[TyraJune01]

who said u have to use a chair

[SpielbergerWithFries]

chairs are useful cuz they dont allow you to rely on the floor. you are completely stretching everything all of them time instead of being tempted to use the floor to cheat.

[DanCingGinga]

if you can't do a split why the hell are you trying to do an oversplit?

[iluv2dance93]

you can an oversplt without having your splits. when i was trying to get my splits, i did an oversplit every night using chairs.

[RGribbonqueen]

I am a rhythmic gymnast, and i use chairs for my oversplits, and the arms of chairs. Pillows arnt very good as your leg sinks in to it, so your not realy improving the stretch.

Stacks of gymnastics mats are great too

[jennajonasx33]

phonebooks and chairs :)

[SUNNYDEE456]

i use chairs

[dancexlife94]

yeah i agree VVVV

pillows arent the best mats or even some phonebooks help !

[Ashley106x]

the person hu is tlkin

sounds like she has a cold =/

[brittany0603]

haha thats funny

[ScHnitzLLlicious92]

ha yeah true!

[dance4lyfe5]

pillows arent vwry good for that. try putting your leg on the couch and sit on the ground thats how i got my spliits.

[delilahlucywentz]

in gymnastics, we used mats, and we stacked them high. also, they didn't indent like the pillows, so it made it for a much more effective stretch. just a little side note. :)

[IHeartParamore13]

yeah the pillows dont seem so effective

[xXbanananaXx]

pillows aren't the best to use for oversplit. try getting a matt and roll it up then use it for oversplit, but pillows aren't the best.. JUST SAYING..

[balletkido]

ummm her back leg was bent

she was barely doing an oversplit

[zacefron1617]

thanx this really helped me!!!! :)

[o0Timtam0o]

I find it easiest to put by front foot on the top of a chair then push my back leg into splits. Then your body can decide how far to go down and by gradually doing that everyday you will get a good oversplit.

[Davidignacio107]

every thing is fine but when you place the pillows in the back leg, make sure you place them unberneath your knee and not under your foot... if not ull end up bending your knee rather than doing an over split...

[ZoeCharlotteLeonora]

Thanks! One of my friends spent like three months putting the jumpers under her foot until my teacher pointed it out! It's very useful to know from the start =]

[2lilmermaids]

thats barely an oversplit

[CurtWild1]

The video is great, but everybody please! warm up first, then do the splits. I know that most people already know this, but a lot of people can see this video and say " sure! I can do this!" and then you know...

[danceinpeace]

will this help with leaps?

[clairencynthiax3]

yes, you should use a chair hough

[Dance4Life1310]

i wish i could do that! although her back leg was a little bit bent! i do dance, yoga, aerobics, pilates and i stretch everyday. im nearly into a normal splits but not quite!

[nanais4eva]

Her back knee was sooooo bent.

[Dancingymnast2437]

once u get regular splits, over splits are not to painful.

[JojoPeernay]

I got up to 18 inches (couch)and now I'm working on getting 25 inches (couch arm). I can get that high because I've been dancing since I was 1 1/2. Plus I do oversplits every single day.

I never thought that pillows would help but I guess they could.

Once you start getting and working on oversplits, the regular splits are like easier than easy.

[dh5830]

I can get about 8 inches. Its really good and worth the pain.

[BalletSouljaGurl]

damn i cant do splits at all !!

[ayeyoneek]

stretch every day! or 3 times a week..u would be able to

i did that and within 2 months i can go all the way down..and im very stretched now

[smd46]

what stretch did you do

[PinkIce2335]

Oversplit Stretch

[ayeyoneek]

the basics..ill do it 15mins a day..i also do oversplit stretch sometimes..i just relax and take deep breaths and try not to worry about the pain..the more i did it the lesser the pain became and now im able to do it

[gymgirly1]

i have 5 inch over splite:)

[leochic]

i can do it as high as like 9 inches maybe more im not sure it used to hurt alot and now i cant even feel it and it hepls me alot with my back leg wrap

[NicoleFresh2]

That just looks like it hurts.

[emlaanbecaroo]

ouchhhh!

:)

[federikamend]

Cosa fà di tanto entusiasmante? -,-

[toddstathum]

omg, in my martial arts tournament, i tried an axe kick on an opponent and he backkicked me under my thigh when my leg was vertical in the air...tore my hamstring...

the pain is excruciating.

[hellokitty8688]

yea i know how that feels..i used to be a cheerleader, took a whole year for me to get my split on that side again

[Natellielynn25]

her back leg was bent a little. I dont think pillows and sweatshirts are really good for ove splits, I have a ninty degree angle, and I got it by using chairs

[moietmavieana]

chairs are good for a higher level of over splits... but you first start with a pillow or smth... When i fist started working on oversplits, i used a 10 centimeters high bed... and then i moved to other things (a part of my indoor bicycle, a smaller wood table and then chairs).

But i tend to think pillows are a bit soft... but why not? for when you begin...

[dolphingidget]

splits i mean...haha

[dolphingidget]

shes not sitting on top of her leaps.... :/

[abcdefgxerin]

Could you please make a video about stretches for leaps.

I do a perfect split, but my leap isn't perfect.

[talkative100]

we do this at my acro but on chairs and benches

[ally123xox3]

the other day in yoga i did this with yoga bricks and every one looked at me funny lol but its a great strech

i love it

[jujusworld]

what if you can't even go to the position in the begining? can you tell me how to even do taht before stretching even further?

[dancerbabyy03]

Try to go in your split position. It hurts at first I know but if you pratice everyday for a certain amount of time then you wil get your splits in no time! Then you can try on your other leg:)Make sure you are committed to it or else you wont get it perfectly.

[ChelseaSworldd]

i love doing oversplits...i can do both legs...all the way down..i use mats and chairs

[dancerbabyy03]

i used a chair.

it works really well.

i can do everything really well on my left leg.

but my right leg can use just a tad bit more work.

this really helps

:DD

[MandT4eva]

i did it on a couch and i went all the way down, and it didn`t even ghurt at all!

[eritreanchick93]

same here! well except im better on my right. and i can do everything like perfect on my right and my left side is like eh. lol

[jujusworld]

how do you use a chair to do that? can you explain?

[dancerbabyy03]

Well what I do is,

I take my chair and put your strongest leg on the chair (which is my left leg.)

Then you have other leg ( which is my right)on the ground.

so now your in a split position but with your front leg a little higher due to the chair on the ground and I keep pressing farther and farther fown til I have back leg completely on the ground. btw make sure you use a chair that is normal not those oversize chairs unless your that flexible:)

[JessicaAndKaren]

:D i do that too,

i use my stairs though,

i think its more effective then pillows since they deflate a bit,

some times chairs, or the bars accross the legs of the chairs,

although i did start this strecth with textbooks.

[BalletCava]

i stretch with textbooks too lol.

[dgsk8ter]

This is a really great stretch, it is really improving my felxibility, especially in my less flexible leg!

[ilimartinez]

great tips!

awesome video =]

[shopaholic1119]

OMG I love this stretch!!!! It doesnt hurt me, and my teacher says im doing it right... so... idk... but i use my homework books everyday after school to do this, and in the summer, i use pillows... jsut like the vid!!!!

[emotions11]

lol ii use stuffed aniimals to!-overstretches realy work-and you especiially feel them iif you dont do a spliit a lot on a certaiin siide!---paiinful but, worth iit

[dancindani99]

Oversplits can also be done by stacking books on top of eachother, that has worked for me. This is an awesome video, thanks for the tips!

[sofie1221]

I should try this I can do the splits I just want to make them better hopefully this will work!

[Anadance]

I always do those stretches, I use stuffed animals instead of pillows,lol.