Changing stretching exercises

[REG]

Mr. Kurz,

Your flexibility book, Stretching Scientifically, as well as your online articles, links, and discussion forum have been the most informative and helpful resources that I have ever come across, within all components of exercises (flexibility, strength, endurance, speed/plyometrics, technique, etc.). I am already starting to notice some satisfactory results in my flexibility and kicks for my martial arts training, even though I just started practicing your methods and training advice a few weeks ago. However, I have a question regarding stretching exercises. I know that the stretching exercises given in your book are very effective, but I am afraid if I keep practicing those same dynamic active, static passive, and isometric stretches for over a few months if not longer, that eventually not only will those exercises became stale, but that I may also start to diminish in my flexibility gains unless I change the exercises in the future. So, are there any variations to the stretches provided in your book that you know of, or do I actually not ever need to change the stretching exercises and just keep on doing the same ones within a consistent basis regardless of how days, months, years I have been practicing them on?

[cailifo]

Not to answer for Mr. Kurz, but he has said what he teaches is "a method not a mere collection of stretches".

You can know various kinds of stretches for the same muscle or muscle group, and go through a routine, alternating exercises or whatever, but not make any progress. I know many people who know all kinds of stretches, and do many unique partner stretches too. But while some of these people are pretty flexible, none of them can actually do a full split.

What you have to know is the correct methodology for stretching/strength training. Mr. Kurz teaches that thoroughly in his materials.

That being said, with a rational training routine based on the principles he teaches for developing flexibility and strength together, you don't need more than one or two different stretches per muscle/muscle group. If a stretch becomes "stale" as you say, it can be remedied by a focus on strength development. This is all outlined very clearly in Mr. Kurz' materials.

[REG]

I understand that a rational training routine substantially requires the correct methodology. However, isn't it also necessary to have variation in exercise selection from time to time, like in weightlifting programs, in order to decrease the likelihood of overtraining symptoms, relieve boredom, and maintain training intensity in a flexibility program?

[cailifo]

The only time I use different stretches is on my isometric days vs my relaxed days. I also do relaxed splits after the isometric splits. But on other relaxed only days I may do easier specific stretches for the hamstrings, for example. The sit and stretch method.

That's really all that is necessary. If you want results you just have to find the exercises that work best for you and stick to it. Maybe if you plateau you can try other stretches, but usually that occurs because of a strength issue. And I personally can't find myself bored from a split stretch until I reach the goal. You really have to just keep doing it.

[REG]

The only time I use different stretches is on my isometric days vs my relaxed days. I also do relaxed splits after the isometric splits. But on other relaxed only days I may do easier specific stretches for the hamstrings, for example. The sit and stretch method.

That's really all that is necessary. If you want results you just have to find the exercises that work best for you and stick to it. Maybe if you plateau you can try other stretches, but usually that occurs because of a strength issue. And I personally can't find myself bored from a split stretch until I reach the goal. You really have to just keep doing it.

So, you alternate between isometric days and relaxed days during the week? You are also saying that during isometric days, you do both isometric and relaxed versions of the splits (relaxed splits after the isometric splits) right after your workout; however, during relaxed days, you do only relaxed stretches after a workout session or if it is just a resting days. Thus, while you do your isometric stretches three days a week, you do your relaxed stretches of some sort 6-7 days a week. Right?

[cailifo]

Yes, I always try to do some degree of relaxed stretching everyday.

[REG]

I see, and you did exactly that same amount of stretching per week even as a beginner in Mr. Kurz's stretching methods?

[cailifo]

Well, when I first started it long ago I was too eager to do isometrics and often got sore, even after relaxed split stretches or a little bit of strength exercises. I guess I was too weak and not eating right.

Recently, when I got back into it and tried isometrics the first day following hard dynamic strength exercises (mostly deep squats) I felt no discomfort the following day. So then I just kept going, and progressively held stronger tensions and for longer time. Still no discomfort, so now that's what I do.

[REG]

Well, when I first started it long ago I was too eager to do isometrics and often got sore, even after relaxed split stretches or a little bit of strength exercises. I guess I was too weak and not eating right.

Recently, when I got back into it and tried isometrics the first day following hard dynamic strength exercises (mostly deep squats) I felt no discomfort the following day. So then I just kept going, and progressively held stronger tensions and for longer time. Still no discomfort, so now that's what I do.

Yes, I always try to do some degree of relaxed stretching everyday.

So then, as a beginner myself, even if I don't do isometrics yet, I should still do some degree of relaxed stretching everyday (6 days at the most per week). Correct?