Knee stretching

[FortuneCookie]

Dear members of the forum,

With proper hip use, I can fully stretch my leg if I kick low. However, when I get higher, I can't fully stretch my leg. Is it normal to be unable to fully strecht your leg at certain heights? To me it seems like a fully strechted kick is more powerfull. Any tips on this subject?

Thanks,

FortuneCookie

[Wastelander]

By lifting your leg to kick higher you are increasing the tension in your leg, so of course it will be more difficult to reach full extension because the amount of flex in your legs is being limited. I'm not sure what art you study but working in a deep shiko-dachi will help stretch for those kicks.

[todome]

That's your hamstrings. As a group they cross both the knee and hip joints, starting at the back of the pelvis and ending below the knee. Flexibility probably has something to do with it but that's not necessarily the only factor. Coordination and timing is huge. It's also likely you're more flexible than your defense mechanisms are allowing. Even though they're quite elastic, muscles have a way of refusing to go where they haven't gone before.

Basic hamstring stretches should be a regular part of warm-ups. Some range of motion work to get your hamstrings used to finishing long will help. Good old leg swings would do the trick there. Don't push it too far, particularly when you're not completely warmed up.

During kihon it's very helpful to concentrate on the recoil during kicks because one of the benefits of that is it keeps the hamstrings out of the picture until its their turn to be active. Also, don't worry about height until you've got a reasonable gedan mai-geri. That'll keep you busy while your hamstrings are adjusting to the new demands you're placing on them.

A lame kick doesn't improve with height. If you're having trouble kicking gedan (groin, stomach) don't blame flexibility. You're probably just tensing up, dropping your knee and trying to generate power from the wrong places.

[FortuneCookie]

Thanks,

Is taking your foot in your hand while sitting and fully stretch your leg a good exercise to gain more flexibility?

[todome]

Start with a straight leg and reach to the foot. Keep a flat back to ensure the best stretch of the hamstrings where they start at the pelvis. Do it with feet together and apart. I generally describe it as reaching for your toes (or the wall when feet are apart) with your nose. Feet apart stretches the hamstrings less directly but does involve them in actions relavent to the art (and unsedintary life in general).

I wouldn't recommend grabbing the foot then straightening the leg because its quite possible to not follow the natural lines of movement creating unbalanced tensions therefore inviting injury.

[FortuneCookie]

Thanks! Are there more techniques I should know off?