Question about Stretching Scientifically and the front split

[Ram6]

Dear Mr. Kurz,

I have read your book “Stretching Scientifically” from cover to cover many times. I am very impressed by the useful information. I’ve changed my training schedule to integrate the new knowledge about stretching and have advised my Taekwondo teacher to buy and read your book. Two weeks ago I ordered and received the DVD “Clinic on Stretching and Kicking”. Also a great product that I recommend to all the students and fellow Martial Artists I know. I do still have a question about two subjects though:

1. In your book “Stretching Scientifically” on page 28 you advise to select one stretch for each given muscle group. On page 138 in the Q&A section you advise to use One or Two static stretches in a Work- out (isometric and relaxed). On the DVD “Clinic on Stretching and Kicking” you teach the students to do the isometric stretch for only the side split in the cool down. A friend of mine uses your DVD “Secrets of Stretching” and he only does the “do-along” stretches shown on the DVD stretch routines. At the moment I’ve selected one stretch for every muscle group in the body.

If I compare the muscles stretched in the side and front split it looks like all the main muscles are stretched. I wonder if the front and side split are enough for static stretches or do I have to do one stretch for every muscle group for the total body in a work- out to balance the body including the split balance stretches? Can you please clear this up for me?

2. The side split position is very clear. With the front split I experience some lower back pain during and after the stretch. I already am at about 180 degrees in this split. Can you advise me more about the hip position for the front split and the position of the back leg? I read a lot of different information on the internet about hip alignment and pointing the toes etc. I’d rather get your advice on the subject because I can take your advice without any questions asked.

I hope you can help me clear up my confusion!

Thank you very much for your time in advance.

Kind regards.

[Thomas Kurz]

1. In your book “Stretching Scientifically” on page 28 you advise to select one stretch for each given muscle group. On page 138 in the Q&A section you advise to use One or Two static stretches in a Work- out (isometric and relaxed). On the DVD “Clinic on Stretching and Kicking” you teach the students to do the isometric stretch for only the side split in the cool down. A friend of mine uses your DVD “Secrets of Stretching” and he only does the “do-along” stretches shown on the DVD stretch routines. At the moment I’ve selected one stretch for every muscle group in the body.

If I compare the muscles stretched in the side and front split it looks like all the main muscles are stretched. I wonder if the front and side split are enough for static stretches or do I have to do one stretch for every muscle group for the total body in a work- out to balance the body including the split balance stretches? Can you please clear this up for me?

I answer with a quote from my post So Many Exercises, So Little Time
“To keep your workouts brief you need to be selective about your exercises and periodize your training.

“Do only those exercises that give you most benefit in the least workout time. . . .” (read more at http://tomkurz.wordpress.com/2009/06/23 ... ttle-time/

2. The side split position is very clear. With the front split I experience some lower back pain during and after the stretch. I already am at about 180 degrees in this split. Can you advise me more about the hip position for the front split and the position of the back leg? I read a lot of different information on the internet about hip alignment and pointing the toes etc. I’d rather get your advice on the subject because I can take your advice without any questions asked.

Lower back pain in the front split could be caused by a tight hip flexors and/or weak back. About the hip position: Read page 109 of “Stretching Scientifically.”

[Ram6]

Dear Mr. Kurz,

Thank you very much for taking the time to answer and clear up my questions. I really appreciate the pointers in the correct direction and confirming my thoughts (thoughts created after reading your book(s) and the online Q&A of course).

I will try to reduce the exercises in my stretch routine. At the moment my total body stretch routine takes me about 45 min to 1 hour every time I train (5 times a week). There has to be room for improvement.

Strengthening my back and stretching my hip flexors will get a more dominant place in my training schedule.

Thanks again for your help and thoughts.

Kind regards,

Ram6