Isometrics question

[mat]

Hello,

Just found and joined this forum. I have Thomas Kurz's book somewhere but unfortunately I've managed to misplace it

I am starting a new programme of isometric stretching. I need a short routine I can do in the evening perhaps 3-4 times a week. I have studied martial arts for 11 years and have very good dynamic flexibility, and since finding this forum I am inspired to improve my static flexibility and general leg strength.

I've read other posts on isometrics so I have a pretty good idea of what I need to do. However, could someone advise me what isometric stretches I can do with a view to achieving the front splits? I am already familiar with side split stretches.

Thanks in advance,
Mat

[dragon]

Hi,
If your flexibility isn't yet at agood enough level for you to do isometric front splits then you need to perform seperate stretches for your hamstrings and front of the thigh/hip flexors.

I'm sure you're familiar with the "leaning forward towards straight leg" stretch for hamstrings.I find this more effective done standing with my leg on a waist level support than sitting on the ground.The reason being,for isometrics you can push down against the support for maximum contraction.

The thigh can be stretched with lunges similar to the flexibility test shown in article 3:-

http://www.stretching.info/column_stretch3.html


Dragon

[mat]

If your flexibility isn't yet at agood enough level for you to do isometric front splits then you need to perform seperate stretches for your hamstrings and front of the thigh/hip flexors.

Never thought about doing front splits 'isometrically' - when warmed up I can do static front splits till my groin is 3-4 inches off the floor, although I don't feel stable enough to be able to hold this position and contract my legs muscles.

I'm sure you're familiar with the "leaning forward towards straight leg" stretch for hamstrings.I find this more effective done standing with my leg on a waist level support than sitting on the ground.The reason being,for isometrics you can push down against the support for maximum contraction.

I thought about this last night - I came up with something similar. I sit in a chair with one leg up on another chair in front, with my other leg over the side of the first chair. This way I can reach down and grab the legs of the chair I'm sitting in and push my leg down and pull myself down at the same time. I found this very comfortable and much easier than trying to do an isometric front split. It doesn't stretch my thigh/hip though.

The thigh can be stretched with lunges similar to the flexibility test shown in article 3:-

Interesting. Could I do an isometric stretch by sitting in this position and attempting to pull the thigh of my back leg forward?

So, in my first session last night I warmed up with dynamic stretches, then the isometric hamstring stretch (described above) on each leg, then a "butterfly" inner thigh isometric stretch, then a full side split isometric stretch. In each stretch I'd count to 7-10 then relax and count to 10, all about 3-4 times then do a final contraction and count to 30. Burned like hell, but I'm not feeling sore today so I don't think I overdid it. I was able to do static stretches very deep and comfortably afterwards so I reckon I'm on the right track?

Thanks for your advice - much appreciated!

Mat

[dragon]

Never thought about doing front splits 'isometrically' - when warmed up I can do static front splits till my groin is 3-4 inches off the floor, although I don't feel stable enough to be able to hold this position and contract my legs muscles.Mat

Place a chair either side of you for support if you need it.

Interesting. Could I do an isometric stretch by sitting in this position and attempting to pull the thigh of my back leg forward?Mat

Yes.I imagine i'm trying to slowly kick forwards.

So, in my first session last night I warmed up with dynamic stretches, then the isometric hamstring stretch (described above) on each leg, then a "butterfly" inner thigh isometric stretch, then a full side split isometric stretch.Mat

There's only really need to do one isometric stretch per muscle group.You can do either butterfly stretch or side splits.
Side splits are more intense.Butterfly stretches can be used if you have bad knees.

Dragon

[mat]

Dragon,

Thanks for your help. In my isometric program I've dropped the butterfly stretch and I'm now doing my seated hamstring stretch, a thigh stretch as you recommended, and a side split stretch.

I had a go at a front split isometric stretch but im a little more comfortable with the separate ones at the moment, so I'll move onto this when I've been doing them for a while. I've done the program 3 times now and Im pleasantly surprised im not getting too sore. Hopefully after a few weeks it should make a difference.

I intend to try and keep this up 3 times a week (monday, wednesday, friday) as I read somewhere that this worked well (I think it was you in another thread). I've also read that 4 times a week is ideal but this is just gonna interfere too much with my classes and gym sessions.

Cheers,
Mat