A few questions on stretching.

[Kimimaro]

I've been working on a workout and stretching routine and have picked out a set of stretches. [SOLVED]But I'm a bit confused as to wether some should be incorporated as an isometric stretch or relaxed stretch.[SOLVED]

My routine consists of doing the following stretches isometrically on Monday, Wednesday, and Friday following my workout/training session; Relaxed on every other day.

http://trickstutorials.com/images/i7.jpg

http://trickstutorials.com/images/i14.jpg

http://trickstutorials.com/images/s32.jpg

http://trickstutorials.com/images/s35.jpg

http://trickstutorials.com/images/s37.jpg

http://trickstutorials.com/images/s57.jpg

http://trickstutorials.com/images/s86.jpg

http://trickstutorials.com/images/s30.jpg

Sorry for all the images, I didn't know the names of most of them.

But anyway, one of my main questions were, [SOLVED]how do you use the relaxed method in stretching with the side split and front split methods?[SOLVED] Personally I have to keep tention to hold myself up along with balancing myself. I realize you can use a chair, but it still seems you have to apply some tention either way.

My other question, which may seem a bit stupid, can you use the isometric method with each and every one of those stretches?

Also, what do you think about my selection? Are there any you'd really think I should add, or remove?

Does my routine sound alright? Is there anything I could possibly do to potentially increase my flexibility quicker and/or increase muscle recovery rate?

Should I incorporate this stretch prior to the side split?
http://trickstutorials.com/images/s40.jpg

[short gorilla]

But anyway, one of my main questions were, how do you use the relaxed method in stretching with the side split and front split methods? Personally I have to keep tention to hold myself up along with balancing myself. I realize you can use a chair, but it still seems you have to apply some tention either way.

Either you have really short arms or you haven't made any progress on your splits. You shouldn't need tension to be in the splits. You should be relaxing so that you can slide down deeper.

Really you should do all the stretches you can. You seem to have them out of order a bit. And I don't see how some of them could be done isometrically, but if you found a way then go for it.

The main point is to stretch often and carefully, be persistent to improve.

[Ashtar]

Unless you're right at the bottom where your groin touches, wouldn't some tension in the splits be sort of unavoidable? If you bore your bodyweight on your hands all the time then it'd be passive I guess, but usually holding a stance there's going to be some adductor tension (sidesplits) or hamstring/hip flexor tension (front splits, front/back leg) which is keeping you held off of the ground. How much could probably vary, the better friction your feet have with the ground, the less muscle you'd have to use I guess, or whether you were putting pressure on the inside/outside of the feet (side split) or front of front foot (front split). It's very confusing to think about.

[short gorilla]

Unless you're right at the bottom where your groin touches, wouldn't some tension in the splits be sort of unavoidable?

From what I gathered, Kim meant tension as in flexing the muscles, using basically doing it completely isometrically. As in using the muscles being stretched to simultaneously hold one's self up. This would be counter productive and restricting you from getting the full stretch.

[Ashtar]

You mean using more isometric tension than necessary to hold yourself up, pinching the ground. I know. But just to hold yourself up it seems like there'd need to be some tension.

[Graber]

Hmm u should use isometrics to Side Split not for Front Split u dont need isometrics for Front Splits, however if u do I might come get ya.

[Ashtar]

Again, there's bound to be passive isometric tension holding you up in the front splits too. Perhaps you don't want to use it due to the lack of symmetry and how it might feel rotational?

[Kimimaro]

Either you have really short arms or you haven't made any progress on your splits. You shouldn't need tension to be in the splits. You should be relaxing so that you can slide down deeper.

Really you should do all the stretches you can. You seem to have them out of order a bit. And I don't see how some of them could be done isometrically, but if you found a way then go for it.

The main point is to stretch often and carefully, be persistent to improve.

I'm not that far along with static flexibility, I have good dynamic flexibility though.

As for relaxing into the splits, if i let myself slide into them the weight of my body would pull/tear/do something to my muscles X_X. Which was why I was wondering if it was possible to do them relaxed, I guess it's a stupid question on my part.

Also those stretches arn't in any particular order, though thats something I should think about I suppose.

If you bore your bodyweight on your hands all the time then it'd be passive I guess

Yeah, I should have thought about that, though i won't be able to do that till a while longer. I will be using a chair, which should help.

From what I gathered, Kim meant tension as in flexing the muscles, using basically doing it completely isometrically. As in using the muscles being stretched to simultaneously hold one's self up. This would be counter productive and restricting you from getting the full stretch.

Yep, that's what I ment. I guess that sums it up, isometric only, untill i can get down far enough to put the weight on my hands.

[Ashtar]

A pair of chairs/stools/pushup bars probably allow it with less flexibility.

[short gorilla]

Yeah, stand between two fold up chairs and use your arms to hold yourself up and slide down gently. Hold off on the isometrics for a week or two. You might be over-training the strength aspect of it, preventing you from gaining relaxed flexibility.

[Kimimaro]

Anymore tips/advice? Such as any stretches you'd remove/replace/add? Or a change in the routine?

[tricker_d]

Should I incorporate this stretch prior to the side split?
http://trickstutorials.com/images/s40.jpg

Yes. That is a very good stretch and it's nice and easy on the knees. If you have knee problems, you could even replace your sidesplit stretch with this one.

[Ashtar]

I find once you're really getting down, you can try putting your elbows on the chair instead, and then slowly abducting your shoulders.

Takes the pressure off the triceps.

[Kimimaro]

Hmm, well, it looks like i have a good routine then, haven't had any bad comments about it.. So I suppose it's good to go. Thanks for the advice, and I suppose if one of the stretches really can't be used passively I'll find out for myself.

Pretty soon I'll be making a similar thread for my training routine. Peace ; )