Dynamic stretching question?

[EzFreaK]

Hey,

I found out about this site when I was looking on Thomas Kurz stretching book. Very well made web site I must say!

I need some advises on my routine and the way to perform them.

Goal of this routine is to achieve full side and front split for martial art and for a work in my PE course.

Right now I'm doing this routine:

Early morning stretching:

3-4 sets of 10 reps (relaxed)

Front leg lift;
Back leg lift;
Side leg lift;

Workout:

between 5pm to 7pm

3-4 sets of 10 reps (with hand in position)

Front leg lift;
Back leg lift; (no hand here)
Side leg lift;
Inside crescent;
Outside crescent;

End workout with isometric stretching (wait a couple of minute before doing those after dynamic stretching is done)

End of day dynamic stretching:

near 10pm

3-4 sets of 10 reps (relaxed)

Front leg lift;
Back leg lift;
Side leg lift;

I'm using this routine everyday since a week now.
Should I change something or take some days off for recuperation?

Furthermore, about side and front leg lift...should I keep leg straight? Because I can't seem to keep my leg perfectly straight and if I remember correctly I should now lock my knee when performing the stretching.

Right now my right hip hurt a little I guess it maybe the way I position my pelvis.

P.S. Forgive me for my poor grammar

Thank you.

[Papa Lazarou]

Looks alright to me. But you probably don't need the end of the day stretching if you're stretching around a workout. Also, you should really only do isometrics about 3 times a week, depending on how your body reacts. Everyday isometrics is a bit much.

Also, what does "(relaxed)" mean? You aren't doing relaxed stretches before your dynamics are you?

Finally, your dynamics will probably vary a bit. You should do sets of dynamics until you stop gaining range. So that might take you 3-4 sets, but if it only takes 1-2, that's fine. There's no need to keep stretching once you've reached your maximum in that session.

Furthermore, about side and front leg lift...should I keep leg straight?
Up to you really. Some people say you should keep it straight so that it looks more like a kick (so it's better for your kicking technique), but I think you can bend it - as long as you're feeling a stretch in your adductors.


Welcome to Tricks Tutorials!

[EzFreaK]

Hi,

By "(relaxed)" I mean not getting full amplitude (afraid I might hurt myself early in the morning since my body just woke up).

Understood for isometric stretch might maybe give a 24 hours break between each interval.

For the knees, won't it put too much pressure on it if I force it to keep it straight?

Trying to get my split the fastest I can without any problem or injury.

And Thank!

[Bozzy]

I do straight leg lifts atleast once a day and I've never had problems with knee's. Just dont force the stretch to much and the pressure wont build up, stretch until you can feel it dont try and do to much to soon.

[Papa Lazarou]

I don't see any need to have a straight leg in your side lifts. If you can't keep your leg straight, just let it bend. It's not really an issue as long as you're getting a stretch in my view.

[EzFreaK]

Hi,

Even if I bend my knee a little I will be able to get the same result in the end? or be able to keep them straight in the long run?

Thank.

[simba_25]

In terms of getting your leg higher, you will get the same result with a straight or bent leg, it just might not look as good. As long as you consiously make an effort to try and keep your leg straight even when it is bent, it should straighten out in the long run.

[Papa Lazarou]

You are talking about a side lift right?