Question about side split
Question about side split
Hello! I am Crazy and I can't tell how happy I am to find out that this forum exists. Well, unlike most of you, forum friends I haven't read or even heard of it (here in Romania) Mr Thomas Kurz's book "Stretching Scientifically", so, if my question will appear to be a lit bit funny or out of place, please excuse me because I don't have the info requiered. I am karateka and, having no one to show me how to stretch (my Senpai only showed some exercises but didn't said how and much) I started stretching on my own and I came to this: full right front split and a 2-3 inch away on the left front split. I can perform the full side split only after a warm-up and my question is this: why does my left inner thigh (in the side split) can touch enterely the ground and my right one can not? Please help me someone. Thanks in advance. Bye.
Question about side split
Welcome to the forum.
I recommend that you read all the articles on the stadion website as well as the forum.This will give you an insight of the stretching techniques Thomas Kurz advocates.
As for your question about the splits:-
I would think you have a tight adductor in your right leg.This could be caused by a structural problem or just using one side more than the other when you kick.
This is why your right thigh doesn't touch during side split and also when performing left front split(which stretches your right adductor if performing a martial arts split).
Hope this helps,
Dragon
I recommend that you read all the articles on the stadion website as well as the forum.This will give you an insight of the stretching techniques Thomas Kurz advocates.
As for your question about the splits:-
I would think you have a tight adductor in your right leg.This could be caused by a structural problem or just using one side more than the other when you kick.
This is why your right thigh doesn't touch during side split and also when performing left front split(which stretches your right adductor if performing a martial arts split).
Hope this helps,
Dragon
Question about side split
Thank you very much, Dragon, and I guess your reply is very much correct. But what can I do about this? Should I focus more on performing the left front split (with right inner thigh facing the ground) or to do, as Mr. Kurz suggests, adductor flies (gradually using weights)? Please respond Dragon, because as I have noticed you sure know a lot. Thank you once again and I salut you from Romania!
Question about side split
All the exercises like adductor flies,side lunges,adductor pulldowns,etc will help your overall ability/conditioning.
I think the main reason this imbalance usually happens to people is because they favour one leg over the other when kicking.The main thing to try and do is make sure you work both sides equally.
Considering you have been given limited information in the past with regards to stretching,you have already made good gains in your flexibility.
Dragon
I think the main reason this imbalance usually happens to people is because they favour one leg over the other when kicking.The main thing to try and do is make sure you work both sides equally.
Considering you have been given limited information in the past with regards to stretching,you have already made good gains in your flexibility.
Dragon
Question about side split
Thank you very much for your help, Dragon! I must say that since I started practicing martial arts I've been focusing only on my right front split, neglecting somehow the left front split, so you may say that this would be an reason which, until now, I never thought at. Thank for your apreciation regarding my good flexibility. I have two questions for (if you don't mind):
1. Can you please describe me the adductor pulldowns?
2. I've divided my daily karate trainings twice a day, in the morning and in the evening. In the morning one, I start with dynamic stretches as warm up and in the evening isometric stretches. Is this correct? Would one influnce another? Please respond. Thank you once again, your are very kind to help. Salut from Romania!
1. Can you please describe me the adductor pulldowns?
2. I've divided my daily karate trainings twice a day, in the morning and in the evening. In the morning one, I start with dynamic stretches as warm up and in the evening isometric stretches. Is this correct? Would one influnce another? Please respond. Thank you once again, your are very kind to help. Salut from Romania!
Question about side split
1.Adductor pulldowns:-Whilst standing upright place your foot in a loop or noose attached to a pulley and weight stack(much the same as a lat pulldown/triceps pressdown machine).The starting position will have your leg as high as possible out to the side and you press down the extended leg until your legs are virtually together.(sorry,couldn't find a visual link anywhere).
2.Do you mean you start with dynamic stretches in the morning and start with isometric sretches in the evening?
This would be the wrong exercise order.Isometrics can tire you out too much if done at the start of a martial arts workout and hinder your performance(speed for example).
If you feel it necessary to workout twice per day perform dynamic stretches in the morning,followed by your workout,followed by relaxed stretches.
In the evening perform dynamic stretches,followed by your workout,followed by isometric stretches,followed by relaxed stretches.
Try not to make the morning workout too strenuous as this could also affect your evening performance.
Dragon
2.Do you mean you start with dynamic stretches in the morning and start with isometric sretches in the evening?
This would be the wrong exercise order.Isometrics can tire you out too much if done at the start of a martial arts workout and hinder your performance(speed for example).
If you feel it necessary to workout twice per day perform dynamic stretches in the morning,followed by your workout,followed by relaxed stretches.
In the evening perform dynamic stretches,followed by your workout,followed by isometric stretches,followed by relaxed stretches.
Try not to make the morning workout too strenuous as this could also affect your evening performance.
Dragon
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Question about side split
Correction: Do not raise the leg higher than your waist. Explanation is in the video Secrets of Stretching.dragon wrote:1.Adductor pulldowns:-Whilst standing upright place your foot in a loop or noose attached to a pulley and weight stack(much the same as a lat pulldown/triceps pressdown machine).The starting position will have your leg as high as possible out to the side and you press down the extended leg until your legs are virtually together
Thomas Kurz
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Question about side split
Thank you very mUch Dragon and Mr Kurz! I will try to follow your advice on my training schedule. But I can say that I don't feel in anyway disturbed by this sequence of practices. Would matter somehow if I tell that after the isometric stretching I don't practice directly kicks, but I start with a few sets of punches, blocks, footwork and elbow strikes?
Well, now I have a few questions for you which I think you are the only ones who could answer them.
1. Sometimes, when I practice the dynamic stretches, I feel a small pain in my solear muscle (on the side of my left calf muscle), which disappears immediatly when I squat with weights. Why is that?
2. I have a friend who for some time tries to do front splits, but unsuccesfully. When he does the right one he feels no limitation, eventhough he's well up from the ground, but when he tries to do the left one, he says he feels that his right hip joint won't let him. I must add that he was operated at his legs, because he had short ligaments, that's why his toes are a little raised from the ground. Could you say what's a matter with him?
3. In my karate class, I have a student (a girl) who, everytimes she squat her knees simple crack, pops, makes some popping sounds. What can I suggest to hear?
Thank you very much, and salut from Romania!
Well, now I have a few questions for you which I think you are the only ones who could answer them.
1. Sometimes, when I practice the dynamic stretches, I feel a small pain in my solear muscle (on the side of my left calf muscle), which disappears immediatly when I squat with weights. Why is that?
2. I have a friend who for some time tries to do front splits, but unsuccesfully. When he does the right one he feels no limitation, eventhough he's well up from the ground, but when he tries to do the left one, he says he feels that his right hip joint won't let him. I must add that he was operated at his legs, because he had short ligaments, that's why his toes are a little raised from the ground. Could you say what's a matter with him?
3. In my karate class, I have a student (a girl) who, everytimes she squat her knees simple crack, pops, makes some popping sounds. What can I suggest to hear?
Thank you very much, and salut from Romania!
Question about side split
My mistake!Thomas Kurz wrote:Correction: Do not raise the leg higher than your waist. Explanation is in the video Secrets of Stretching.
For CrazyBoy:-
1.-Which dynamic stretches cause the pain?The soleus is a supporting muscle during squats,which could still cause pain but not as much as direct movement from the calves.Do you feel it doing calf raises?
2.You won't find anyone on any forum who could diagnose your friends problem over the internet.He needs to get in contact with a good sports doctor before he does himself injury.Sadly,some conditions are untreatable.Your friend needs to find this out before he pushes himself.
3.Sometimes popping between joints is normal.Again though,without examination it's hard to determine if it's "normal" popping or something worse.
Bottom line on all 3 questions is get them checked out by a doctor.
Dragon
Question about side split
Thank you once again, Dragon! I'll let my friends know about your suggestions and , at trainings I'lle observe them carefully, and I will try to stop them before doing something to injure themselves. I have a question: at the adductor pull-downs, Mr Kurz and you suggest I don't raise the leg higher than waist level. Why?
Oh, I've restarted training with weights, so today (21 may) I've done a leg strength exercises program, which is: deep squats with weight, stiff-legged deadlifts, calf raises ( you muight know it as the "donkey" exercise, and by the way, my soleus doesn't hurt when I do calf raises) and last, but not least, the adductor pull-downs.
Can you tell me why i don't feel any tension or a stretching feeling in my hamstrings and calf muscles? Is it because I do the front splits?
Thank you very much and I hope that my questions (problems) will not upset or bore you. I salut you from Romania.
Oh, I've restarted training with weights, so today (21 may) I've done a leg strength exercises program, which is: deep squats with weight, stiff-legged deadlifts, calf raises ( you muight know it as the "donkey" exercise, and by the way, my soleus doesn't hurt when I do calf raises) and last, but not least, the adductor pull-downs.
Can you tell me why i don't feel any tension or a stretching feeling in my hamstrings and calf muscles? Is it because I do the front splits?
Thank you very much and I hope that my questions (problems) will not upset or bore you. I salut you from Romania.
Question about side split
Raising your leg higher than waist height can cause injury to the lower back.If you remain as upright as possible throughout the movement raising your leg to waist height will simulate the same position your leg would be in during full side split which is high enough.
If the range of motion you can achieve during stretching is greater than the range of motion during your strength exercises,you won't feel the same degree of tension.
When working out with weights try to concentrate more on the strength aspect than the stretch.Whilst it is important to use full range of motion(where possible),the point of using weights is to strengthen and condition.
Dragon
If the range of motion you can achieve during stretching is greater than the range of motion during your strength exercises,you won't feel the same degree of tension.
When working out with weights try to concentrate more on the strength aspect than the stretch.Whilst it is important to use full range of motion(where possible),the point of using weights is to strengthen and condition.
Dragon
Question about side split
Once again, Dragon you help me with my so called problems. Thank you. I don't know where else I could have gained so much info and received so much help. I hope that I am not boring you with my questions. I am doing remarkable progress at my left front split, so in a short while, I hope I shall perform it with out a warm-up. I have a question now regarding the main goal (as I know) of athletes: how can I came to perform the side split with out a warm-up? As I've read from this forum, much are against the side split, performing only the front splits because it simultaneously stretch the hamstrings and adductors. Why are these contradictory thoughts? Please answer! Salut din Romania ("din" means "from"). 
Question about side split
Splits can be achieved without warm up at anytime but it would take you a lot longer to relax into such a stretch.If you mean being able to drop straight into the splits at speed then i don't know many martial artists who do that,either because they can't or because they don't want to risk unnecassary injury(think i've seen Van Damme do it in Bloodsport but that's Hollywood for you).
Stretching is sport specific-if you need to kick for your chosen sport then you need dynamic stretches that closly mimic that action(dynamic leg raises).Many good kickers can't do the splits but have good dynamic flexibility.Likewise just because someone can do the splits it doesn't mean they can kick well.
Dragon.
Stretching is sport specific-if you need to kick for your chosen sport then you need dynamic stretches that closly mimic that action(dynamic leg raises).Many good kickers can't do the splits but have good dynamic flexibility.Likewise just because someone can do the splits it doesn't mean they can kick well.
Dragon.
Question about side split
Hello again, Dragon. Yes, I mean to say that if I can perform the full front splits and side split without warm-up. Now, I can only perform without a warm-up the right front split and probably (I haven't tried) the left front split. Is there any exercises program using weights for developping this ability? Because mr. Kurz says in his columns that you can achieve this ability. But how? This question is bothering me for some time. Can you suggest to me other kind of exercises for the adductor muscles, besides the adductor pull-down and the adductor flies? In a previous question from me I've presented my strength program using weights for my legs: is it correct?
Oh, is it safe to perform isometric stretching every day (for me the best time to do this is the night, between 9:30 and 10:15)?
Thank you very much!
Oh, is it safe to perform isometric stretching every day (for me the best time to do this is the night, between 9:30 and 10:15)?
Thank you very much!
Question about side split
Could you post a link to the article that refers to doing splits without warm up the way you describe.I searched through the articles but couldn't find anything about being able to drop straight into splits.
In the book,Stretching Scientifically,there are references to performing splits with no warm up but these are relaxed stretches executed over a longer period of time to adjust to the stretch,not dropping straight into it.
Other exercises to work the adductors are side lunges:-with a barbell across your back(like squats) and standing upright with both feet together take a long step out to the side keeping the other leg near straight then push back to the start position.I wouldn't perform all the exercises you come across though,you can have too much of a good thing.
You weight training routine looked fine.Personally in the past i performed calf raises after adductor pulldowns.If i had worked my calves hard i found my supporting leg would tremble if i performed the pulldowns afterwards.
Isometrics:-If you are doing full intensity isometrics then everyday is far too much.Most people perfom them 4 times per week-1 workout you perform lighter isometrics followed the next day by harder isometrics.Take 2 days rest and then repeat.
Personally i got the best results performing 3 hard isometric sessions per week-Monday,Wednesday,Friday for example.
Dragon
In the book,Stretching Scientifically,there are references to performing splits with no warm up but these are relaxed stretches executed over a longer period of time to adjust to the stretch,not dropping straight into it.
Other exercises to work the adductors are side lunges:-with a barbell across your back(like squats) and standing upright with both feet together take a long step out to the side keeping the other leg near straight then push back to the start position.I wouldn't perform all the exercises you come across though,you can have too much of a good thing.
You weight training routine looked fine.Personally in the past i performed calf raises after adductor pulldowns.If i had worked my calves hard i found my supporting leg would tremble if i performed the pulldowns afterwards.
Isometrics:-If you are doing full intensity isometrics then everyday is far too much.Most people perfom them 4 times per week-1 workout you perform lighter isometrics followed the next day by harder isometrics.Take 2 days rest and then repeat.
Personally i got the best results performing 3 hard isometric sessions per week-Monday,Wednesday,Friday for example.
Dragon