Stretching problems

[silberma]

I've been a martial artist for about 7 years. I've been trying to achieve a side split for several years now with no luck. I read Mr. Kurz's book and watched the DVD. I can just about get flat on the floor with a front split, but the side splits are eluding me. It seems as though whenever I start getting down pretty far, I experience sharp pain in my upper legs. I can do 3 sets of 12 in adductor pull downs with a weight of about 60 lbs. I lift weights twice per week and do dynamic stretches about 5 days per week. I consider myself to be a relatively strong guy - I'm 5'11" with a body weight of 195 lbs - but perhaps I'm kidding myself. I am aware of the proper hip position in the split, so I do not think I am getting pain because of improper hip position. Most recently, I injured myself doing adductor flyes. I was using 20lb. boots and I experienced pain in my right adductor. Its not real serious, but since the weight wasn't that heavy I started wondering if I can't do splits because maybe my connective tissue is too weak. My growing problem is I"m 46 and counting, so I'd really like to accomplish this. Any thoughts?

[Thomas Kurz]

A poorly treated injury begets another.

Post photos of your low horse stance--side and front view or just one photo of a quarter view. It may show the cause of your troubles.

[silberma]

About 2 months ago I started doing sumo squats. I have known that good strength in maximal ROM is important for flexibility and I have been doing the adductor pull downs over many years, progressing in the weght I have been able to lift, however I never got to the point where it helped much on my side splits. Sumo squats however, seem to be doing the trick. After the first day that I did them I could feel that they hit my muscles at a different angle than the pulldowns. I felt very strong when lifting my leg up later in the day. I work out twice a week, starting with 3 sets of 30 reps the first day and 3 sets of 40 reps the 2nd day. The next week I do 3 sets of 50 reps. If I achieve 3 sets of 50 reps, for the next workout I add weight and drop back down to 3 sets of 30 reps. My injury is gone (I rested for quite a while after it happened and I think the high rep work has also helped). I started this routine with just body weight and have been adding 5 pounds each time - I'm currently up to 60 pounds. I take a two minute rest between each set. I also try to increase the distance between my feet when I feel able to, usually adding an inch or so every 3 weeks or so. I'm very hopeful that this one exercise is going to work for me and when I get up to a respectable weight I'm going to start the isometric stretching again.

[Martisius]

What works for you is the most important in my oppinion.
If the sumo squat is better than pulldowns than stick with sumo squats.