Leg raises and stretching advice

dannyboy · Post by **dannyboy** » Jun 05, 2005 15:31

After performing 3 x 10 sets of leg raises in all directions I went on to perform the isometric front split. What I found was that in my hip joints was a tiny bit of discomfort but I was not near my limit on the stretch in my legs. Naturally, I didn't carry on with the iso's. Now, was I wrong to perform iso's after the leg raises or is there another reason for the hip discomfort?

By the way, I know the leg raises improve your dynamic flexibility and help you reach your current range of motion but do they help increase the range of motion? Additionally, would practising side and roundhouse kicks benefit my flexibility in any way?

Sorry for the questions but I know there is a wealth of information on this forum and from people who have a much better idea of stretching than I do.

dragon · Post by **dragon** » Jun 06, 2005 05:10

I personally don't try to increase my range of motion during dynamic stretches.As you said,they assist you to reach your current level of flexibility with maximum velocity.
That said,I would assume there is a point in time when your maximum level of flexibility becomes comfortable and you automatically reach new heights to gain a new maximum.
If you are a martial artist then practicing your kicks will help your flexibility.After all,dynamic leg raises are merely preparation for "real" kicks.
The pain in your hip could be fatigue,especially if you have only just begun the Kurz training.
If you perform the isometrics straight after the leg raises with no workout in between then marching/joint rotations and split switches(Front split from side to side coming up only as much as you need to) before the isometrics may help.
This is assuming that the pain isn't an injury or lack of preparation for isometrics.

Dragon

dannyboy · Post by **dannyboy** » Jun 08, 2005 08:18

Thanks for the reply, and yes I am a martial artist. I guess the hip pain must be fatigue as I have only recently started.

Another thing I have now noticed is that I do seem to be getting lower on my front split which I am quite pleased about. But now, when I get to a new low (so to speak) it seems that I become very unstable and my legs start shaking. Could this be because my legs are not strong enough to maintain my body weight?

dragon · Post by **dragon** » Jun 08, 2005 08:40

I find ther is a mid point in the front split.Quite high-stable.Flat on the floor-stable.Somewhere in between your hands can't comfortably touch the floor at the side of you-unstable.
If it is just a balance problem,try using a chair either side of you to put your hands on.

If it's a strength problem,the lower you go,the more extreme the range of motion.Your legs will tense even during a relaxed stretch to try to protect from injury.

Dragon

Post by **Thomas Kurz** » Jun 08, 2005 14:36

dannyboy wrote:I have now noticed is that I do seem to be getting lower on my front split which I am quite pleased about. But now, when I get to a new low (so to speak) it seems that I become very unstable and my legs start shaking. Could this be because my legs are not strong enough to maintain my body weight?

Yes. Strength will come as you extend the time of holding the new position. You can also gradually increase muscle tension in the new position or in a position just short of your maximal stretch.