Hi,
I use a stretching machine to assist with my relaxed stretches called Splitflex. (www.splitflex.com).
My flexibility when doing a seated side split (sit down, legs out front, open them up to the sides with the toes pointed up, etc) is roughly a little over 90 degrees.
I've just started using the splitlfex and I increase the angle between my legs up to the point I feel tension, then I apply Mr. Kurz's method of waiting out the tension. Then I increase the stretch a little more.
My plan for progression is to take the final stretch of the final repetition in my relaxed stretching workouts 1 inch further than I did the previous week, ie. I plan to increase my stretch by one inch a week.
This sounds quite crude, but I measured the amount of inches left until a full split as 15 inches (I did this by measuring the length of rope until my feet are at 180 degrees - it is easier if you go to www.splitflex.com and see the machine for yourself).
Using this formula of gaining an inch a week, I predict it'll take me approx. 15 weeks to reach a full split.
In "Stretching Scientifically" it is stated it takes from 60 to 120 days to reach 90% of the maximum mobility anatomically possible allowed by the hip joints.
First of all, do you think my prediction of reaching a full split in 15 weeks using just relaxed stretching is possible? Or do you think I would need to supplement relaxed stretching with isometric stretching and strength exercises to achieve a side split (sitting down, toes up as described above) in 120 days?
Any help or advice would be eternally grateful!
Relaxed stretching using Splitflex
I think the key focus you should have is on training and consistency, rather than an inch a week. The reason I say this is that your body can be inconsistent. Some weeks you will not get your 1 inch, others you may. By focusing on an inch a week, you may end up hurting yourself and also become discouraged if you don't reach your goal.
Rather listen to your body and use it as your method of measuring how much stretch you can manage each session.
In short, do start stretching and design a program that will work for you, then accept that it may take longer than you would like, and don't get discouraged. It may take 15 weeks, it may take longer. But be consistent (ie don't give up) in your training will be the real key.
As for the device you are using, I have no real idea on it specifically, however if you follow the advice of mr Kurz, you should have no need to use it.
Rather listen to your body and use it as your method of measuring how much stretch you can manage each session.
In short, do start stretching and design a program that will work for you, then accept that it may take longer than you would like, and don't get discouraged. It may take 15 weeks, it may take longer. But be consistent (ie don't give up) in your training will be the real key.
As for the device you are using, I have no real idea on it specifically, however if you follow the advice of mr Kurz, you should have no need to use it.