questions about isometric side split stretch

[Special K]

I purchased the book Stretching Scientifically and have two questions about the isometric side split stretch described on p. 61. The description for the stretch begins by saying:

"Flex your hips and knees in the same way and at least as much as when you are sitting on a low chair."

In the illustrations shown below, it appears as though the man's back is perpendicular to the floor. Is that correct? When I try to do the isometric side split stretch, I find that I must lean forward at the waist in order to keep my balance and maintain my center of gravity over my feet. The stance used for the isometric side split stretch seems almost identical to the stance that would be used to perform a barbell squat, and it is expected that one will bend forward at the waist when performing the descending portion of the barbell squat movement in order to maintain balance. The back is kept straight, but it is not perpendicular to the floor during the descending portion of the barbell squat. Am I supposed to be keeping my back upright and perpendicular to the floor while performing the isometric side split stretch? Does it matter? Is it OK if I lean forward at the waist in order to keep my balance? Is the stance used for the isometric side split stretch not the same stance as is used for the barbell squat?

My second question is more of a clarification. When I perform the isometric side split stretch, I find that the actual stretch is felt when I rest my weight on top of my hips, which causes me to feel a good stretch in my inner thigh muscles. Tensing the inside of my thighs as if trying to "pinch" or squeeze the floor between my feet does not actually cause me to feel a stretch, although I am able to descend into a lower stance after I relax from an inner-thigh tension by once again shifting my weight onto my hips. Is that how this stretch is supposed to feel?

[Thomas Kurz]

Am I supposed to be keeping my back upright and perpendicular to the floor while performing the isometric side split stretch?

Do whatever helps you. Eventually you should be able to do it with your back upright or appearing to be upright.

Does it matter?

Not a lot.

Is it OK if I lean forward at the waist in order to keep my balance?

Yes.

Is the stance used for the isometric side split stretch not the same stance as is used for the barbell squat?

The stretch is easier if the stance is the same as for the barbell squat.

Tensing the inside of my thighs as if trying to "pinch" or squeeze the floor between my feet does not actually cause me to feel a stretch, although I am able to descend into a lower stance after I relax from an inner-thigh tension by once again shifting my weight onto my hips. Is that how this stretch is supposed to feel?

Yes.

[CSta]

Special K,

Thanks for asking those questions, especially the one about how vertical your back should be. I notice you recently joined, so I assume you're new to this site. Welcome. Please feel free to tell everyone here more about yourself (your current level of fitness, your goals, your fitness interest, etc.) in the General Discussion category above. Are you just starting to get in shape, or are you well conditioned and looking just to get those last few inches to achieve the splits?

I highly recommend the Stretching Scientifically companion DVD, called Secrets of Stretching. I have it, and I think it's great. It provides lower body exercises to help achieve the splits. It also provides other invalutable fitness- related information.

Do you practice martial arts? If so, which one? If you do, as far as conditioning is concerned, I highly recommend reading article 19 (main page, click on columns). Actually, I recommend reading all of the articles. They provide so much information and are not limited to stretching and flexibility issues.

Finally, if you wish you may post your exercise routine/training log down below in the category named "Exercise Routines," part of the broader topic entitled "Training Process." Obviously, if you do, you can ask for comments or tell everyone you're just looking for a place to write things down and would not like suggestions.

Enjoy your stay here,

CSta

[Special K]

The stretch is easier if the stance is the same as for the barbell squat.

What is the technical difference between a low horse-riding stance and the position one is in at the bottom of a squat? Are they not the same exact stance? Am I supposed to feel balanced in a low horse-riding stance with my back perpendicular to the floor?

CSta - Thanks for the info.