Help with Secrets of stretching?

[ahad_the_one]

Im a total newbie to this and wanted to do side/front splits so i bought this secrets of stretching dvd.

i watched it and im confused.

dvd says lower back and ab muscles must be strong first before going on the main excercises.

it says abductor flyes cannot be done unless you toughen ab and lower back muscles but in the workout for beginner section of the dvd your allowed to do the abductor flies. its really is confusing.

can someone break this dvd into info of stages of what needs to be done?

or can someone give me a beginner workout program that reflects secrets of stretching that works the lower body (abs, lower back and legs).

thanks

[CSta]

Here's the general order. Because I haven't re-watched the video recently, I may be off a bit. Read this then watch the ENTIRE video again):

First stage:
(1) strengthen your abs and hip flexors (crunches/reverse crunches, and after your abs strengthen a bit, then sit-ups).
(2) lower back (back extensions on the floor, and when they become too easy, back extensions on the bench).
(3) When your abs and lower back are strong enough (here's a benchmark: 1-3 sets of back extensions on the bench, doing 10-15 reps, holding to your chest a weight (dumbell or whatever) equal to 1/3 of your body weight), you may safely progress to the leg exercises.

Second stage:
(1) leg exercises: lunges, squats, etc. Where relevant, start with just your body weight and then begin to add weights.
(2) when your abs, hip flexors, and lower back are strong enough, then leg raises
(3) when hip flexors strong enough, then adductor flys and adductor pulldowns

Third stage
(3) When you start doing the adductor flys, then you do the "Workout for beginners."

Note: If you're completely out of shape, this progression will probably take a few months. If you have any postural defects, your progress may be slowed. You should read the first, second, and third injury articles (http://www.stadion.com/injuries_sports.html) (the second injury article/video will show you how to do a proper squat and good morning). Also read the articles (go to main page and click on "columns) applicable to sports training and stretching. If you do not do so, you risk inhibiting your performance.

[ahad_the_one]

i have back pain and im scared of doing squats. dead lifts, good morning lift etc. that stresses the back musles.

instead of these excercises can i use the machine aleternatives for example leg press machine for squats. with such machines i can rest my back against the machine support and it doesnt stress the back muscles like the compound excercises mentioned above. hence the chances of getting back pain is minimal with machines.

can i do them also am i right?

thanks,

[CSta]

Fix your back; you need to take care of that issue first.

[ahad_the_one]

Fix your back; you need to take care of that issue first.

how do i do that? simple relax stretches like yoga?

[CSta]

You need to see a trained professional in the sports/medical field. Read Kurz's latest article on sports injuries: http://www.stadion.com/injuries_models_of_treating.html