Knee pain during side split stretch.

[danblukk]

I am trying to acheive the side and front split aswell as being able to hug my knees. I have Thomas Kurz book and have been using a combination of dynamic, isometric and relaxed stretching the way he suggests. The problem is I get knee pain when I stretching for the side split. I'm not even close to the floor yet and am already experiencing knee pain and it's not just during isometric stetching I get it with relaxed stretching too, as soon as my legs reach a certain angle.
My front split is fine and is improving.I read that it could because my leg muscles are weak but I go gym 3 times a week doing sqauts, front sqauts and romanian dead lifts with heavy weight.

Does anybody have any advice?

[Thomas Kurz]

I get knee pain when I stretching for the side split. I'm not even close to the floor yet and am already experiencing knee pain and it's not just during isometric stetching I get it with relaxed stretching too, as soon as my legs reach a certain angle.

Don't do isometric side splits but instead do increasingly wide horse-stance, as an isometric stretch. Do relaxed stretch for side split by sitting on the floor and then spreading your legs, not sliding into the split.

[danblukk]

Thanks will definately give that a try.
Was just wondering would it be best to go straight into Isometric tensions or do some reps and holds first like this guy suggests?
https://youtu.be/zvOPOuhtczg

[Thomas Kurz]

For best results follow the sequence of exercises shown and explained on Flexibility Express.

For additional info on Flexibility Express, check these threads:

http://rosstraining.net/forum/viewtopic.php?f=1&t=66551

http://rosstraining.net/forum/viewtopic ... 1&start=10