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Q&A for How to Do a Chinese Split
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QuestionWhat can I do about fixing my tight quads so I can stretch better?Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.I would recommend a half kneeling quad stretch. To perform it, get down on one knee and prop your back foot up. Try this move out on a couch since it's elevated. While you're in this position, bring your torso upright and slightly lean backwards. That should give you a very healthy and effective stretch for your quad. Keep your back tall, then get down on both knees. Finally, lay back while you're kneeling to fully engage your quads.
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QuestionHow do I get lower in any kind of split?Community AnswerDaily practice is the key. And continuing to work on your flexibility with lots of stretching will also help.
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QuestionIn order to join the cheerleading squad I, need to be able to do both a regular and Chinese split. Which should I learn first.Community AnswerYou may want to begin with the Chinese split, as it will probably take the longest of the three to attain. Practicing all three splits every day means you'll eventually get there. Also, there's nothing wrong with getting your left/right splits earlier, then just doing oversplits until you have all three.
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QuestionIs it possible to lose my flexibility if I don't practice?Community AnswerOver time, yes, but in the short term it would likely just cause extra soreness and possibly a pulled muscle.
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QuestionWhat if my leg hurts a little?Community AnswerIt's normal for your leg to hurt a little, it just means you don't stretch that muscle a lot. However, be sure to do it safely to ensure that you don't risk injury.
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QuestionMy leg is always on a different line from where my body is, why is that?Community AnswerYour likely do not have enough hip flexibility. First practice that, eventually you will be in a straight line.
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QuestionTo join the cheerleading squad, I have to do a toe touch. What is the fastest way to learn middle splits?Community AnswerAs an experienced level 6 gymnast, my advice would be to stretch a lot before beginning. Then put your legs into a V-shape before pushing yourself into the splits further and further. However, if it begins to hurt, stop immediately. Keep practicing, 15-30 minutes at a time. You'll get there.
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QuestionIs a Chinese split the same as a middle split?Alessandra LorelloCommunity AnswerNo. A Chinese split is basically a straddle in which your legs form a 180 degree angle. In a middle split, your pelvis is leaned over and gravity can push you further down.
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QuestionHow do I relax my thigh muscles when I stretch to do the splits?Community AnswerFocus all of your concentration on your inner thighs. Once you've targeted the muscles, actively focus on relaxing them. Sometimes it can take awhile to get used to feeling and relaxing those individual muscles so don't be discouraged if it doesn't work right away.
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QuestionWhat type of flooring should I use to learn Chinese splits?Community AnswerA soft floor would be best as long as you have shoes that will grip adequately.
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