Need help for further gains in flexibility...

[ccampb83]

I have been stiff all my life, even when I was in kindergarten I couldn't even cross my legs. I started stretching about 6 months ago when I got fed up with my lack of flexibility in my MMA classes. When I say lack of flexibility it was as bad as it gets. I opened them up a bit by doing the Adductors [4] on this website it hurt like all hell. I was absolutely ecstatic I got some results it worked but I got barely any results since about 2 weeks ago (over 5 months of stretching everyday I had little results) I almost gave up hope. I found 2 stretches that saved my ass and gave me more flexibility than I have ever had in my life and it only took 14 days. I put myself through hell stretching twice a day and tore the shit out of my groin. I did the sidesplits stretch with proper form holding my kitchen counter for support and did the Hamstrings [11] but instead wrapped my hands around my foot. I need advice and education to further my flexibility I don't want my gains to stop. I recently added the front split stretch and has worked wonders. I also now emphasize the hamstring in the front split stretch and imagine my foot driving into the ground (PNF) that's all I currently do. I need some suggestions to further my development please help.

[tsuchinoko]

Just warm up a lot, then stretch hard. 3 x 60 seconds front split & side

[Jackamaideshwang]

Maybe get some more magnesium or potassium into your diet and drink more water. Deep squat and leg raise. Read up about Kurz's stuff, I think it's cited in the flexibility section, he's pretty good, should give you some usefull information. And don't sit or rest in a position where those muscles may be shortened for too long. Some people find avoiding the nightshade family (potatos, tomatos, peppers) to aid with flexibility.

[Martial Way]

Hmm, well I was never naturally flexible but I wasn't super unflexible either. I just had to hold each stretch for maybe 30 minutes after warming up. I did that a few days in a row and thats pretty much it. It was really hard to walk though afterwards and it wasn't until almost a after a year of frustration at trying to increase flexibility that I even tried something that extreme. I wouldn't recommend doing that. Its not exactly safe I don't think. I guess it varies from person to person

[ccampb83]

Hmm, well I was never naturally flexible but I wasn't super unflexible either. I just had to hold each stretch for maybe 30 minutes after warming up. I did that a few days in a row and thats pretty much it. It was really hard to walk though afterwards and it wasn't until almost a after a year of frustration at trying to increase flexibility that I even tried something that extreme. I wouldn't recommend doing that. Its not exactly safe I don't think. I guess it varies from person to person
No that is good advice I am extreme that way I like to get things done. What stretches did you hold for 30 minutes?

[NyCz JeSteR]

http://www.bikramyogajakarta.com/bikram.gif

[Martial Way]

If I recall I made sure I was warmed up. Its not good to do static stretches like that without being warmed up or at the end of your workout. I basically seated myself towards the wall (it acts as prop) in seated splits and I would push myself further and further as my legs loosened up. Eventually you go numb, sort of, but it still hurts. I would do the same thing with hamstring stretches, sitting with my feet in front together I would go to my toes and hold for that length of time. This can hurt your back so be VERY careful.

As for my hipflexors I really just had to practice putting my knees on the floor and sliding my legs out. Like as if I had no legs past my knees and wanted to do the standing splits. It took pressure of the knees that way.

Keep in mind its really not technically safe I would advise you to be VERY careful trying it that way. You need to really be able to judge your body because this is going to take your muscular strength backwards because you are damaging your muscles severly by stretching them for that length of time and to that extreme. Trying to hold the splits for 30 minutes at the furthest you can go is really hard. Your legs will kill probably...just fyi. It does work though if you do this for a few days or a week. Be reasonable about your limits. If you can only hold it for 10 minutes then do that no sense injurying yourself.

The idea is that when your muscles are cooling down they will cool down in that stretch so that when you stand up they will, in theory, be more elastic...I guess is the word. But just be prepared for walking like a duck or something.

Oh, and is your groin muscle still pulled or torn? Because I would advise against this while it still is injured.

[ccampb83]

thanks Martial Way for the advice I will definitely give the timed stretching a shot but make sure I don't over do it. I don't actually have torn muscles I realized that could have been confused after I posted I meant I opened them but it was painful. I have walked like a duck before so I know what it's like lol. How is your flexibility coming anyways what kind of improvements have you noticed.

[Martial Way]

You're welcome. As for myself my flexibility has been good for a number of years now. If i had to pick 1 stretch to improve it would be the butterfly stretch. my legs can go down but it takes effort.