Hi!
I've recently started Mr. Kurz' stretching program on side splits. There's something I would like to know concerning horse riding stance:
1. Is it an effective method to reach a side split if I perform the horse riding stance and try to stand as long as possible (at the moment approx. 30 to 45 seconds) and repeat this 3 to 5 times? Or should I tense 3 to 5 seconds and repeat this tensions?
2. Furthermore, i'm not quite sure what is meant by "pinch the floor": does this mean the floor in front of my thighs or should I try to get down as low as possible thus meaning the floor "under" my thighs.
Thank you very much in advance for sharing your experience with me.
Horse riding stance
1. the horse stance used for the side split training is an isometric stretch, not a stance to hold. what that means is as in other isometric stretches you hold a tension in a stretched position for 3-5 secs, relax and stretch into a wider stance lowering your hips and again tense for 3-5 secs. then when you cant go any further hold the last tension for 30 seconds.
to strengthen the legs it is better to do dynamic strength exercises such as squats. this will also help you increase necessary strength in holding the horse stance position.
2. "pinch the floor" refers to this isometric stretching method. say you are standing in your horse position with your legs spread far apart. you will squeeze your inner thigh muscles as if you are try to bring your feet together. as you get lower into the split, when you squeeze your legs together they will be like pinching the floor with your legs, because the inner legs will be facing the floor by the time you are in such a wide stance, as opposed to facing each other in a higher starting point.
i hope that is clear enough an explanation.
to strengthen the legs it is better to do dynamic strength exercises such as squats. this will also help you increase necessary strength in holding the horse stance position.
2. "pinch the floor" refers to this isometric stretching method. say you are standing in your horse position with your legs spread far apart. you will squeeze your inner thigh muscles as if you are try to bring your feet together. as you get lower into the split, when you squeeze your legs together they will be like pinching the floor with your legs, because the inner legs will be facing the floor by the time you are in such a wide stance, as opposed to facing each other in a higher starting point.
i hope that is clear enough an explanation.