I am into my second week of isometric stretching, I do 3 types of isometrcis: calf, hamstrings, and the horse stance (inner thighs, adductors). I do them every other day and I have a feeling I am doing some of them the wrong way.
For the horse stance isometric stretch, I do them as Mr. Kurz outlines on his book however I am not sure if my buttocks have to be at the same level as my knees all the time. My buttocks are slightly higher, if i lower myself i have to bend my back slightly, I guess this has to do with lack of back strength.
The 2nd thing thats bothering me is the hamstring stretch. I can decrease the angle between my thigh and trunk and I feel the stretch but i dont know how to tense it! If i tense anything it turns out to be the quadriceps (on top of the thighs) or the runner's muscle. Anyone help me with this?
Isometric stretching question
Isometric stretching question
"Believe nothing that you hear, and half what you see." -Bruce Lee
On the Secrets of Stretching DVD Mr.K says(with reference to the horse riding stance) your hips don't have to be as low as his but the closer you can get your thighs to parallel,the better(or something to that effect).
As for the hamstring stretch:-
You don't actually say what position you are performing this stretch in.I've found the best position to focus on tensing the hamstring is standing with my foot on a rail(table,ledge,whatever is available).
That way you tense you hamstring by simply pressing your foot down against the rail(visualize an axe kick).
Dragon.
As for the hamstring stretch:-
You don't actually say what position you are performing this stretch in.I've found the best position to focus on tensing the hamstring is standing with my foot on a rail(table,ledge,whatever is available).
That way you tense you hamstring by simply pressing your foot down against the rail(visualize an axe kick).
Dragon.
I had the same problem. It's hard to actually feel the correct muscles tensing in an isometric hamstring stretch. Its much easier on an isometric side split to feel the tension.
However, on Dragon's advice a while ago, I just create a mental picture of pulling my leg down into the floor. Getting up after a few contractions, I wobble around on what feels like one leg an inch shorter than the other, so I'm convinced it does work. My leg strength and flexibility has improved.
After a while I found it quite easy to "pull my leg down into the floor" while in the front split, without having to tense my quads.
Mat
However, on Dragon's advice a while ago, I just create a mental picture of pulling my leg down into the floor. Getting up after a few contractions, I wobble around on what feels like one leg an inch shorter than the other, so I'm convinced it does work. My leg strength and flexibility has improved.
After a while I found it quite easy to "pull my leg down into the floor" while in the front split, without having to tense my quads.
Mat
hmmm, i never really got the thighs oparallel to the floor right, i mean parallell as horiztonally or vertically. Becuase at the beginning of the horse riding stance they are almost paralell vertically but as i stretch more they move on horizontally and are almost paralell.
Oh sorry i didnt mention the position for the hamstring actually i use like the one u said with my foot resting on a rail and sometimes while sitting and simply bending to stretch the hamstring. So i should just tense my hamstring by 'digging' into the table?
Oh sorry i didnt mention the position for the hamstring actually i use like the one u said with my foot resting on a rail and sometimes while sitting and simply bending to stretch the hamstring. So i should just tense my hamstring by 'digging' into the table?
"Believe nothing that you hear, and half what you see." -Bruce Lee
something that has dramatically improved my quest to the side splits is deep, wide stance squats. I started using them after readinf David DeAngelis book. Same kind of thinking as Kurz - dynamic strength exercises with a full range of motion will improve your flexibilty. Here is an extract from the book:
For side split
Deep Squat: The Secret of Side Split
The Squat, deep (also called Sumo Squat) is surely the most important and fundamental exercise for developing the hip maximum flexibility. One MUST do it if he wants to get at doing side split at any age. The reason for its great efficacy is given by the fact that it intervenes over complete or almost complete lack of strength and flexibility in the muscles responsible for side split (muscles: adductor, pectineal etc.)
The deep squat is the exercise which allows us to fill “the gap” in usual movements of a “normal” human being (and as normal is meant the one who does “normal” office kind activities which don’t require engagement in the positions of widen legs or squat). Doing a deep squat and gradually increasing both the lifted weight and the level of parting the legs, with time, brings about the adaptation of strength and flexibility characteristics of groin muscles which are responsible for high levels of opening until complete side split and the suspension split
For side split
Deep Squat: The Secret of Side Split
The Squat, deep (also called Sumo Squat) is surely the most important and fundamental exercise for developing the hip maximum flexibility. One MUST do it if he wants to get at doing side split at any age. The reason for its great efficacy is given by the fact that it intervenes over complete or almost complete lack of strength and flexibility in the muscles responsible for side split (muscles: adductor, pectineal etc.)
The deep squat is the exercise which allows us to fill “the gap” in usual movements of a “normal” human being (and as normal is meant the one who does “normal” office kind activities which don’t require engagement in the positions of widen legs or squat). Doing a deep squat and gradually increasing both the lifted weight and the level of parting the legs, with time, brings about the adaptation of strength and flexibility characteristics of groin muscles which are responsible for high levels of opening until complete side split and the suspension split
Think you've got that the wrong way around.Horizontal is straight across,vertical is straight up.Moe wrote: Becuase at the beginning of the horse riding stance they are almost paralell vertically but as i stretch more they move on horizontally and are almost paralell.
At the beginning of horse riding stance your thighs are as parallel to the floor horizontally.
When you're in horse riding stance(as Mr.Kurz is doing it) you could balance a staff across the thighs without it rolling off.
Dragon
ooops, my bad I know that differences between vertical and horizontal,lol but i think either i am doing the wrong alignment or my legs are %##ed up. I can't make them completely parallel horizontally, but it gets closer to that the lower i go down.
I am still trying to fix my hamstring stretch by using your method dragon, but i am still have trouble feeling it properly, sometimes i find myself tensing something esle! Do i feel the stretch right underneath the thighs or more forward to the knee area?
and BTW, excuse my ignorance, but what do you call the muscle that you feel stretch when you are standing up and bend to reach your toes? Is it the calves or hamstring, because i can reach my toes but there is a terrbile burning sensation somehwere in the legs and i cant get my hands flat on the floor, only the fingers.
Ah yes one thing i forgot to mention: after taking 1 month off from my martial arts training and stretching I noticied i was able to slide into the side split with less pain and much lower, however, 4 days after starting the stretching routine again the pain is back and my initial attempt at a side split is much higher than it used to be, any insights?
thanks in advance
I am still trying to fix my hamstring stretch by using your method dragon, but i am still have trouble feeling it properly, sometimes i find myself tensing something esle! Do i feel the stretch right underneath the thighs or more forward to the knee area?
and BTW, excuse my ignorance, but what do you call the muscle that you feel stretch when you are standing up and bend to reach your toes? Is it the calves or hamstring, because i can reach my toes but there is a terrbile burning sensation somehwere in the legs and i cant get my hands flat on the floor, only the fingers.
Ah yes one thing i forgot to mention: after taking 1 month off from my martial arts training and stretching I noticied i was able to slide into the side split with less pain and much lower, however, 4 days after starting the stretching routine again the pain is back and my initial attempt at a side split is much higher than it used to be, any insights?
thanks in advance
"Believe nothing that you hear, and half what you see." -Bruce Lee
Different people can feel it in different areas depending on individual anatomy.If you are feeling it more towards the knee try bending your leg slightly(only as much as is needed).This goes against conventional stretching advice of keeping the leg straight but try it.Also,fold from the hips as opposed to bending(rounding) the back as your reach down towards the extended leg.If you keep your chest out and face forwards throughout you will find your current ROM has been reduced but the sensation of the stretch will be greater.Moe wrote:I am still trying to fix my hamstring stretch by using your method dragon, but i am still have trouble feeling it properly, sometimes i find myself tensing something esle! Do i feel the stretch right underneath the thighs or more forward to the knee area?
Again,down to each individual.My advice would be the same-bend your knees slightly if you are feeling it behind the knee.This is the insertion point and is more susceptable to injury.Moe wrote:and BTW, excuse my ignorance, but what do you call the muscle that you feel stretch when you are standing up and bend to reach your toes? Is it the calves or hamstring, because i can reach my toes but there is a terrbile burning sensation somehwere in the legs and i cant get my hands flat on the floor, only the fingers.
It isn't uncommon to achieve a better range of motion after a lay off(many flexibility coaches recommend a lay off when you hit a plateau).Moe wrote:Ah yes one thing i forgot to mention: after taking 1 month off from my martial arts training and stretching I noticied i was able to slide into the side split with less pain and much lower, however, 4 days after starting the stretching routine again the pain is back and my initial attempt at a side split is much higher than it used to be, any insights?
If the "pain" is back and your flexibility reduces after four days you may be over training the area or lack sufficient strength.
Dragon.