Hi folks,
I've started doing static/isometric stretches in the following order. (After warming up & dynamic stretching). Is this correct or is there a better sequence?
- back
- glutes
- adductors
- calf
- hamstring
- psoas
- quads
Then I try a front and side split, then I repeat the whole sequence. Every second day I do isometrics, then repeat the sequence staying relaxed. In the mornings I do some joint rotations then arm & leg swings till I reach full rom.
I'd like to achieve full front/side splits so I can show off at TKD.
Thanx
Guy
Question on exercise order
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guest
I've read that it's best to work on stretching the smaller muscles before the bigger muscles, and to focus on small muscle groups rather than stretching lots of muscle groups in one go. This allows a more efficient stretch. I start with the back, the work my way from wrist to shoulder, and ankle to buttocks/groin, doing some fairly standard stretches on each group. Then I stretch my torso with twists and bends.
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Damiannz
This is just a tip I can share with you from my own experiances. I am now 31 years old and first began using this method in the late 80s. Unfortunatly, all I wanted to be able to do back then was a side split and never really followed through with training any other areas. One month ago I purchased the 4th edition of the book (stretching scientifically) and now am just above a full side split and can do front splits with ease.
This is my leg workout that I perform every 4th Day.
Warm up
Skipping
Dynamic sretches
Squats (4 sets of 10-12)
Adductor Flye (3 sets of 10-12)
Isometric stretch for side splits. This still takes me two sets of stretch tence stretch ect. Until I can reach my max (I am now just in the side split fully). I then perform a tence of 20 seconds then stretch further and do another 20 seconds. If I feel I can stretch yet again I repete it. I hold the last tence for 20-30 seconds.
When I was about 1 foot from the floor, I would use a heavy dumbell to aid in pulling me down. This could be dangerous if you have not trained your muscles for the strenth needed prior to attempting this.
I then carry on with my weights and go to doing-
Stiff-legged deadlifts
(or leg curls followed by back extentions)
then I do my stretchs for the front splits.
Then I do relaxed stretchs.
I stretch all the muscles involving hip movements every evening while watching television. Relaxed and holding each for 30 seconds.
Make sure that you are going to a fitness gym with the right equipment and make sure you are there to train.
Like I said at the start, all I wanted to do was splits now I am aiming for a bigger goal. Knowing that I earnt those splits.
Good luck
Damian
New Zealand
This is my leg workout that I perform every 4th Day.
Warm up
Skipping
Dynamic sretches
Squats (4 sets of 10-12)
Adductor Flye (3 sets of 10-12)
Isometric stretch for side splits. This still takes me two sets of stretch tence stretch ect. Until I can reach my max (I am now just in the side split fully). I then perform a tence of 20 seconds then stretch further and do another 20 seconds. If I feel I can stretch yet again I repete it. I hold the last tence for 20-30 seconds.
When I was about 1 foot from the floor, I would use a heavy dumbell to aid in pulling me down. This could be dangerous if you have not trained your muscles for the strenth needed prior to attempting this.
I then carry on with my weights and go to doing-
Stiff-legged deadlifts
(or leg curls followed by back extentions)
then I do my stretchs for the front splits.
Then I do relaxed stretchs.
I stretch all the muscles involving hip movements every evening while watching television. Relaxed and holding each for 30 seconds.
Make sure that you are going to a fitness gym with the right equipment and make sure you are there to train.
Like I said at the start, all I wanted to do was splits now I am aiming for a bigger goal. Knowing that I earnt those splits.
Good luck
Damian
New Zealand