Splits
Exercise 11
This is a more advanced oversplit
exercise. It can not be done by an ordinary contortionist who is not capable
of dislocation because the hip socket must almost come out of joint to
get the movement required. A small number are able to hip dislocate and
with dislocation they are then able to do this exercise with ease.
Doing the split exercises over and over again here will help you getting
there and then your dislocating hips will allow you to do this.
You start by doing the front split
with the heel up on a chair or similar and lower into the front split sitting
on the floor with the leg raised and the rear leg flat behind you. In this
position the hip is on its way out.
Then, keeping the raised foot vertical,
and still sitting firmly on the floor, very slowly turn the body through
90 degrees so that the leg up is now to the side. The hip socket will move
out a bit more to not quite complete dislocation. The new position will
be a very oversplit to the side. Repeat 15 times with each leg. If you
feel you can do a deeper oversplit change chairs, couch or put something
under to get the legs up higher.
Remember that the big thing is to
stay relaxed. If a dislocation occurrs do not tense up – either if you
feel comfortable continue the stretch or simply return the joint to natural
state.
