Stretching and flexibility

[Myth]

Hi,

I'm posting this message to ask for advice on stretching.

I notice very often that when performing kicks, especially ones where you turn first(!!), my legs end up just too low. It's not horrible and it is sufficient, however I'd really like to be able to kick higher actually.

For this kind of thing there are stretching exercises and all those, we do them during training all the time too. But you can't do these when your muscles are cold can you? What would you advice me?

Thank you,

- Myth

BTW: I'll have my green belt exam at Saturday . yay.

[lordtariel]

Good luck in your exam. Usually the best way I've found to get my kicks higher is to work on stretches that open up your hip.

[Myth]

Thank you for your response, can you give me some examples of what those exercises actually are?

[chillindan]

I could really do with some stretching advise too as my kicks are terrible. This is probably dur to the fact I used to cycle a lot, but I would really like to get some flexibility back.

Any advise, greatfully received.

D

[bushido_man96]

Do straddle splits and side splits. These will help open up the hips. Seated groin stretches will help as well. Hurdlers' stretches are good for the hamstrings, also.

After I do the side and straddle splits, I sit back and reach foward, towards the floor, and then over to both sides. Hold each stretch for 20-30 seconds, and do about 3 sets of each.

[chillindan]

I dont suppose you can help with explaining how to perform these stretches? Its all a bit new to me so I am not really familiar with the terms but I really want to improve my flexibility. Should I stretch everyday? How long for?

Thanks

D

[Myth]

Do straddle splits and side splits. These will help open up the hips. Seated groin stretches will help as well. Hurdlers' stretches are good for the hamstrings, also.

After I do the side and straddle splits, I sit back and reach foward, towards the floor, and then over to both sides. Hold each stretch for 20-30 seconds, and do about 3 sets of each.

We do all these just after warm up and after the end of the training too, we dont hold them for 20-30 seconds at all though. Thanks for your advice.

And chillindan if you search on google for images you will probably see illustrations of what is ment.

EDIT: And can stretching be done when you are cold or should you do an intense warming up first?

[bushido_man96]

Do straddle splits and side splits. These will help open up the hips. Seated groin stretches will help as well. Hurdlers' stretches are good for the hamstrings, also.

After I do the side and straddle splits, I sit back and reach foward, towards the floor, and then over to both sides. Hold each stretch for 20-30 seconds, and do about 3 sets of each.

We do all these just after warm up and after the end of the training too, we dont hold them for 20-30 seconds at all though. Thanks for your advice.

And chillindan if you search on google for images you will probably see illustrations of what is ment.

EDIT: And can stretching be done when you are cold or should you do an intense warming up first?

You can stretch cold, but just be careful. It is usually better to stretch warm if you want to get results. However, strecthing cold is good, if you don't push it too far.

Chillindan, here is a good video showing the side and straddle splits:

http://www.youtube.com/watch?v=oYPxsFVIJ7I&mode=related&search=

If you can't go all the way down, that is ok--you just go as far as you can, and support yourself with your hands down in front of you. Keep your back straight.

Hope this helps.

Edited November 24, 2006 by bushido_man96

[bushido_man96]

Another option you have is that after you perform your straddle and side splits as far as you can go, you sit back, with your legs still spread out, and slide yourself forward as far as you can. You will feel the pull. Stretch forward (keeping the back straight), and then to each side, grabbing the side you reach to with the same hand; grab the foot or ankle, and reach over the top of your head with the other arm.

Then, if you get really excited, you can do rollovers. You will use your arms to propel your body up, over, and down onto your chest, and then you push back toward your stretch. The key to this is keeping a tight motion, with your hips and body as close to the ground as possible. This is a goooooood one!

[Myth]

Another option you have is that after you perform your straddle and side splits as far as you can go, you sit back, with your legs still spread out, and slide yourself forward as far as you can. You will feel the pull. Stretch forward (keeping the back straight), and then to each side, grabbing the side you reach to with the same hand; grab the foot or ankle, and reach over the top of your head with the other arm.

Then, if you get really excited, you can do rollovers. You will use your arms to propel your body up, over, and down onto your chest, and then you push back toward your stretch. The key to this is keeping a tight motion, with your hips and body as close to the ground as possible. This is a goooooood one!

I can't even reach my feet with my hands .

I suppose I'll be doing stretching exercises daily now though, plan to anyway