1. Frankenstein's are simple keep you back straight and lock you legs and kick your legs make sure not to take extra steps in between which is the hardest part in my opinion. People who go to LJA in sixth grade PE should know this exercise but some people don't remember there posture. For good posture try to relax your shoulders as if you were to play a band instrument it's hard to play in a band when your slouching. Also part of posture is engaging the core by squeezing it tight. Also part of being coming flexible is pushing your self so push your self to go higher each kick or each time. Note for good posture it helps if you put you hands on shoulders because it makes you more aware of your posture by if your elbows get in front it means your shoulders are dropping into a slouchy position.
2. Super hero is an easy exercise that is good for all muscles legs, arms, core an all that god stuff. For this exercise lay on your stomach and now lift you body up with only your stomach on the ground getting this nice arch with your back and nice hands out and legs long and tall. I honestly think this is one of the best because not only it helps build the flexibility in our back but it also builds core leg and arm strength. I like to 3 sets of 1o seconds and try to set a goal for a longer hold time. Push your self to arch you back as far as you can and engage your core it may hurt but that will all pay off.
3 Basic Stretches for splits and straddle
1. put your knee on the floor with you leg behind then put the other leg on you with the foot flat on the floor you should feel a nice stretch in your butt and thighs and a little in your ankle switch sides and hold for 30 sec.
2. this time put you foot on the floor creating 90 degree angle with you knee the with the other leg place it behind lock the knee point your toes and hold this position for 30 sec. do the same for the other side. You should feel a stretch wear you underwear line that horizontal at least for girls underwear not sure for boys.
3. sit down now put both feet together creating this space with a french fry curve not the really curly ones. Now put you head to your feet and try to push your knees down to the floor with your hands and hold for 30 sec.
And Now your ready to do the splits! If you can't go all the way down then try as far as you can. If you set a goal like take deep breaths in and out if need so this brings oxygen to you body. Trust me it helps tremendously. and maybe try go down slightly each breath if you push your self that hard you'll become flexible but it does take days of stretching. It's different for everybody, some take a year or more or less then a year it took me four months for my first splits so keep stretching and you'll get it.
Straddles have more stretches such as sitting against a wall as a beginner putting one leg against the wall locked the with the other leg put your foot against your butt and try to push your knee against the wall then hold for 3o sec. Another could be stand against the wall with your feet spread 3x you shoulder length. Make sure you feet are against the wall as well as your body now try to squat as fast as you can go making sure your knees stay parallel to your shoulders and hold for 3o sec. There are more but those are super hard to explain without a demonstration. But that should be enough for a straddle.
Now try the straddle as far as you can make you feet it helps so much if you have someone push your legs as hard as they can it hurts a lot but remember all of that will pay off for more flexibility. When you do straddle try to lay down in that position with your chest flat on the floor and hold for 3o sec. Now on one side try to touch your ear to your leg with your hand over you head hold for 30 sec. do the other and hold also for 30 sec. Do this daily or weekly and I promise you'll be able to do this eventually but as soon as you get the spits or straddle don't just stop stretching completely because you'll lose all of your hard work and dedication and you can do more fun things with your flexibility such as the bow an arrow stretch, scorpion, needle etc.
Thank you hope this helped!
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