VAN DAMME SPLITS max flexability

[frankieny]

how long should you hold each stretch for in order to gain maxium flexability in the front and side splits?
how many times do you repeat eac stretch?

[Tuga]

It depends on every person.. But I've read in several places between 20 secs and 30 secs... be sure not to bounce with the exercise otherwise you arent stretching properly. 3 Times each stretch? Again dont kill yourself stretching.. rather do it slowly and correct otherwise youll tear your tendons or muscles then you are in big crap

[CJNY]

Stretching frequently is THE key to making progress. 5 times a day isn't too often, if you can manage it.

[frankieny]

thanks cj

i think im gonna try frequent stretching, i believe this is what many gymnast and other flexible types do
how long do you suggest holding each stretch and repeating it for?
thanks cjny

[CJNY]

I've seen people make progress with several different systems. In active stretching you might hold for only a few seconds. More traditional systems have you hold a stretch for 30 sec or more. Both can provide good results. The science behind stretching is pretty meager and no system is clearly superior to the others. Mainly you just need to do it, do it so it doesn't hurt, and do it often.

[BM.TK]

try the pnf method, in two or three months you should be able to do the splits.

[frankieny]

thanks anyone else?

[rhino33]

i can do the splits just like van damme
i stretch for about a minute in each stretch position...
i do each stretch 3-4 times for one minute a piece
i usually stretch for about 1 hour at night b4 i go to bed
i am the most flexible person on my football team
i can do the splits between 2 chairs just like van damme

[DexMan]

The best time to gain flexibility is after your workouts. Like some of the people people said, hold the stretch but do not bounce it and it has to be longer than 10 seconds.