Questions and Answers on Stretching and Flexibility

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The techniques, ideas, and suggestions presented on this web page are not intended as a substitute for proper medical advice! Consult you physician or health care professional before performing any new exercise or exercise techniques. Any application of the techniques, ideas, and suggestions on this web page is at reader’s sole discretion and risk.

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Question:
Is it truly possible to produce a permanent, instantly accessible flexibility that requires no warm-up or any other preparation?

Answer:
Yes. Otherwise what is the point of practicing combat techniques such as high kicks if they require a warm-up? I personally know many athletes, some of them active soldiers, who can display much greater flexibility without a warm-up than what I show in this book. Of course, I can do everything that you see in this book also without a warm-up. If your coach or instructor cannot teach you how to have such flexibility then it tells you something about his or her knowledge of human physiology and the methodology of sports training.

Thomas Kurz

Question:
How long it takes to do full front and side splits using your method?

Answer:
It depends on your strength and initial flexibility. Some people reach splits within a month while others need several months. To learn of others' experiences with our method see http://www.stadion.com/testimonialss.html   and  http://www.stadion.com/testimonialtks.html.

Thomas Kurz

Question:
I've seen your ads on learning to do splits after 50, but I'm a bit skeptical. After all, George Dillman has been doing martial arts for a long time. I've only been at it 1 year and am over 50. How will your system overcome my lack of flexibility?

Answer:
Our method of stretching depends on making your muscles stronger in stretched out positions. It means that you can improve your flexibility as long as you as you can increase your muscular strength. So, if you can make progress lifting more and more weights or overcoming more resistance in any strength exercises, you can stretch more too. To see if your bone structure or ligaments are not going to limit your ability to do splits try our simple Test of Flexibility Potential downloadable free from www.stadion.com.

Thomas Kurz

Question:
I have received your video on stretching. My goal is a full side split. I have been training as per your schedule for a week. I feel a difference already. I am in the martial arts and was a pro boxer. I am 40 years old now and I am encouraged by George Dillman at age 51.

My span went from 62 1/2" to 68 1/2" day #5. How long do you think it will take me to attain a full split?

Answer:
The pace of progress is individual. The worst thing you can do is to rush it because then you can strain yourself and possibly never achieve your split.

Thomas Kurz

Question:
I am a 30-year-old woman who has been taking ballet and jazz dance classes on and off throughout my life for enjoyment and in the past 2 years consistently as an aspiring professional. I have never been able to do a front split or a side split even as a child. I want to know if your methods will help increase my flexibility in regard to dance. For example, most technical dance kicks require an upright posture with a turned out straight leg from the hip with the pelvis tilted forward. Would following your method be appropriate for the kind of body alignments I need to achieve or would they work against my goals?

Answer:
The method of stretching described in Stretching Scientifically affects the neural control of muscles and in case of isometric stretching also strengthens muscles in extended positions. It works regardless of the form of your movements as long as the movements themselves are not injurious.

Thomas Kurz

Question:
What is the average time frame from being able to do a side split after three sets of isometric stretches to being able to achieve the side split on the first isometric stretch? In short when can I expect to do a side split via isometrics without a warm-up? I have been able to do a side split at the end of my isometric workout for about two months now, but it takes about 3 sets of stretches to get that far down.

Answer:
The reason for you having to warm up before you can do a full side split may be that:

1. Your exercises, although effective enough to let you do the side split, did not have enough time to strengthen your legs as much as it takes to do splits without any warm-up; or

2. Your body has not “learned” yet that sliding into a split is safe. (This possibility cannot be considered separately from the first one.)

In my experience an instant split (with isometric stretch or without it) can take from a couple to a few months after being capable of doing full split.
I would advise doing heavy squats, lunges, and deadlifts (normal and sumo) until you can lift weights heavier than your body weight in the squat and about twice the body weight in deadlifts, and using isometric tensions to raise up from the straddle stance (extremely low horse-riding stance), and ultimately from the side split.

Thomas Kurz

Question:
I'm 16. My brother bought your 3rd edition of Stretching Scientifically a while ago. I started using it and some [improvement in] flexibility has been seen. The only thing is that it is only after a long warm-up and exercise. My exercise plan is: rotating joints, 5 min cardiovascular warm-up, dynamic stretching, some static stretching, barely started incorporating the horse-riding stance, and then isometric stretching. The main workout are just pushups and sit-ups. I can then get to about 2–3 inches from the ground. The thing I don't understand is that I tried stretching without warming up (splits) and it is tight as heck and it somewhat hurts. I've been doing this since about summer. What am I doing wrong?

Answer:
The reason for you having to warm up before you can do a full side split may be that your exercises, although effective enough to let you do the side split, did not have enough time to strengthen your legs as much as it takes to do splits without any warm-up. For someone older, I would advise doing heavy squats, lunges, and deadlifts (normal and sumo) until one could lift weights heavier than one's body weight in the squat and about twice the body weight in deadlifts. But being as young as 16 you are not supposed to do heavy resistance training so you can try to strengthen your legs with single leg squats without additional weight, with other body-resistance exercises, and with horse-riding stance practice. Be careful with isometric stretching—you may be still too young for using maximal tensions in these stretches. It would be safer for you to do horse-riding stance instead of isometric stretches.

It seems that you are on the right track though.You have been following our method for just a few months and you are only two-three inches from the floor in side split, so keep following our method and you will reach splits without warming up. Achieving your objective (of displaying your flexibility without a warm-up) depends on “religiously” following the advice given in the book Stretching Scientifically and on the video Secrets of Stretching.

Thomas Kurz

Question:
I practice taekwondo and follow Kurz's method of stretching as described in the book Stretching Scientifically. I could not find an answer to my question whether [at age 14], I am ready for isometric stretching. If I am not tell me some indications I should look for, and tell me how I can get ready if I am not.

Answer:
On page 61 of Stretching Scientifically you will find the following statement: “Isometric stretching is the fastest method of developing static passive flexibility. It is not recommended for children and adolescent athletes whose bones are still growing.” Here is my detailed explanation: Until the skeleton is fully ossified it is not safe to do isometric stretches that require maximal isometric tensions at nearly full extension. Excessively strong muscle tensions put enough compressive or tensile force on the growth cartilage to damage it and impair growth of affected bones. Very strong muscle tensions can pull away the unossified epiphysis, which can lead to a deformity of the growing bone. Full ossification of the skeleton is usually completed by the age of 17. Your physician can tell you at what stage of biological development and ossification you are. Relaxed stretches are safe for growing youth but isometric stretches are not.

Thomas Kurz

Question:
Most of the stretches you show are practiced daily at my martial arts school. In fact most of them were taught to us in high school. Also, isometrics or dynamic tension is nothing new to this country. So why should your results be better?

Answer:
It is not exercises alone that make the method effective. It is also the way of arranging them in proper sequence during a workout, during a day, and during a weekly cycle of workouts. Doing the same exercises in the wrong order reduces their effectiveness. Some exercises should follow each other and some should not. If you do isometric stretches daily, then it is no wonder that you have difficulties with your flexibility, especially if you have to call on it without a warm-up.

It is not only what exercises you do but also how, when, how much, and in what order.

Thomas Kurz

Question:
When do I do dynamic stretches, when strength exercises, and when isometric stretches?

Answer:
The answer to your question about dynamic stretches is on pages 30–31, 41–42; about strength workout and isometric stretches is on pages 63–64 of Stretching Scientifically.

Here I sum up the information from these pages: Do dynamic stretches at least twice per day, once in the morning and once during a warm-up for your workout. Do strength training 2-3 times per week, ending with isometric stretches.

Thomas Kurz

Question:
I have difficulty deciding what exercises to do and the proper sequence of exercises to achieve maximum results. What help can you offer me?

Answer:
I assume that by exercises you mean stretches. If not, if you mean other exercises, then Science of Sports Training will answer your question. Concerning stretches—do dynamic stretches similar to the movements in your sport. Do those isometric stretches that resemble positions at which your range of motion is less than required in your sport. For example, stretches 1 and 3 on pages 68 and 69 in Stretching Scientifically would help for baseball pitchers. Gymnasts or kickboxers may pick any stretch from pages 70–72, plus any stretch from page 74 and any hamstring stretch from page 75. Stretches you do for the front of the thigh and for the hamstring you can later replace with front splits (page 76 in Stretching Scientifically) as your flexibility improves. You can do relaxed stretches similar to your isometric stretches or whichever ones stretch your tensed muscles.

The proper sequence of stretches in a workout is: dynamic, static active, isometric, relaxed. You do not have to do all these types of stretches in a workout. You can skip the ones that you do not need but do not alter the order.

Thomas Kurz

Question:
What determines the speed of progress in stretching?

Answer:
The speed of progress in stretching depends on your initial strength level and initial flexibility level, and on how rational your total training program is. Normally it takes well under a year to develop the ability to perform splits. I would like to take this opportunity to give you one essential training tip: Consider isometric stretches to be strength exercises and apply them as such. Use sufficient rest between workouts. Do not do more exercises than you need, i.e., do not do more than two isometric stretches per workout (you may do a few repetitions of a stretch but do not do many various stretches). Do not overwork any group of muscles.

Thomas Kurz

Question:
I have been teaching martial arts for some time now, and I occasionally run across a flexibility problem with adult students that I thought you might be able to help me with. Specifically, these people have a great deal of difficulty with the lateral [side] splits (but not necessarily with frontal splits) due to a problem in the outer part, or abductor portion of the hips. When the limit is reached, they feel that there is a “stop,” accompanied by pain in the hip/upper thigh region that prevents them from opening their legs very wide. The problem does not seem to be related to the adductors, as they do not feel much tension there. Their flexibility does improve, but at a very slow rate. Many of these individuals can perform your side split test with ease. It doesn't seem to be related to the physical condition of the person or the type of activities they have engaged in. What is this problem? How can they overcome it?

Answer:
Here is my answer to your question on the pain and “stop” in the outer part of the hip when one is trying to do the side split. It is a very common problem for people who start stretching as adults. I have experienced this problem myself (I started karate in my twenties), although I had less of a problem while doing side splits then when doing rising side kicks (yoko keage) from low forward stance (zenkutsu-dachi). The cause of the pain and limitation of the movement sideways in both the side split and the raising side kick is the same. It is caused by spreading (abducting) the thighs without tilting the pelvis forward. In my case I used to tilt my pelvis when doing splits but not when doing rising side kick.

Children below age 11 do not experience this problem because the angle that the necks of their thigh bones make with their hip bones is different than in adults. In children, the neck of the thigh bone goes more sharply down and slightly forward. This makes the neck of the thigh contact the upper edge of the hip socket at a greater range of abduction than in adults and keeps the trochanter away from the hipbone so it does not restrict motion as much as for adults. As the children grow, that angle gradually changes. The neck of the thigh becomes closer to a horizontal plane and rotates more forward. These changes reduce the abduction of the thigh, as well as the outside rotation of the thigh also known as “turn-out” or “first position” in ballet. Around age 11, that angle gets set. I explain how the outside rotation relates to side split on page 17 of Stretching Scientifically.

Thomas Kurz

Question:
I have read your special report on Stretching (as well as Stretching Scientifically) and am familiar with the biomechanics you emphasize repeatedly concerning the side split and the forward tilt (flexion) of the pelvis. (Thanks for expanding on this subject in the special report.)

One question concerning this: I cannot yet walk myself into the side split from a standing position—which I know has to do with more strength in the related areas—but when sitting on the floor I can bend forward and touch my stomach, chest, and chin to the floor. What I can't really do is keep my pelvis flexed and have my trunk upright at the same time. It is also much more comfortable for me to have my toes point up as I go into the side split (while bending forward and using my forearms to take the weight on my way down.) Does this mean I need more work on unwinding those capsular ligaments, or will more strength do that for me in time?

Answer:
More work on the horse-riding stance should help. In the process of practicing an increasingly lower horse-riding stance, you will learn how to tilt your pelvis forward while keeping the trunk upright. The horse-riding stance or horse stance is shown in the second article of my column. Practicing it may make your legs stronger, but if you want to make faster progress, do deep squats with weights. When doing these squats, stand with your feet a shoulders-width apart and try to keep your toes pointing forward.

Thomas Kurz

Question:
Why does the body have a natural tendency to prevent one from doing a split? I know that I have the ability to do a split because when I do side lunges (one leg extended and one leg pulled in, supporting my body) I can do a “half-split.” That is, I can fully extend one leg till my pelvis hits the floor—but with my other leg pulled in underneath me. I can do this with both legs but not at the same time. Why does the nervous system have to be trained to allow for fully extending both legs at the same time?

Answer:
To find out more about the nervous system, read about reflexes in neurology textbooks or see page 22 in Stretching Scientifically.

Thomas Kurz

Question:
Although I come within one foot of a full side split, my range of motion in dynamic stretches (when I swing my leg out to the side) is much worse. Why is this?

Answer:
Make sure that you let your pelvis tilt forward (or move buttocks to the rear) when you raise your leg to the side. This action permits raising your leg higher—just as tilting your pelvis forward helps in the side split. More on this is in the second and the sixth articles of my column on training (http://www.stadion.com/column.html).

Thomas Kurz

Question:
I am a 36-year-old martial artist who has been practicing about eight years. I have been an athlete all my life, and have used many strength and stretching techniques. Your methods have been the most effective for me. After using your methods I find my kicks are stronger than before and I can “recall” my maximum stretch with very little warm-up. The problem I seem to have now is that I have reached a “sticking point” in my side splits and can't get further down than what you show in the top photo on page 71. I maintain my body in the upright position when doing side splits and don't use my hands for balance. I usually do three to five sets holding each tension for 20-30 seconds and concentrate on strength gains as you suggest. I have reread your book several times and it appears to me that I'm using your methods correctly. Why, then, can't I progress beyond the “sticking point”?

Answer:
The cause of a “sticking point” may any one of the following:
a) lack of strength of all muscles of the thigh (try low squats, one-legged squats, dead lifts, adductor flies, adductor pull-downs);
b) not tilting hips forward while spreading legs in a split;
c) not getting enough rest between workouts (doing more than two strength workouts per week); or
d) doing isometric exercises too often (2–4 times per week is enough).

Thomas Kurz

Question:
How many static stretches should I do in my workout?

Answer:
Pick one or two isometric stretches—for example one for adductors and one for hamstrings—and one or two relaxed stretches for the same muscles. Do as many sets of isometric stretches as you need to reach your current maximum range of motion, but do not force yourself if your muscles are tired and stale. Three to five sets per stretch should be enough. Then, after isometric stretches, you can do relaxed stretches for one or two minutes each.

Thomas Kurz

Question:
Is it safe to do six or seven sets of isometric stretches in one workout?

Answer:
It is safe as long as you do not feel pain while exercising. I would not be surprised, though, if you were so sore after this workout that you would have to rest your legs for a few days. In isometric stretches, as with most strength exercises, it is neither safe nor necessary to completely exhaust the muscles.

Question:
I bought your book Stretching Scientifically and I am eager to try your method. I am still not quite sure how to determine when I am not overstretching, especially during dynamic stretching and isometric stretching (I don't want to hurt my muscles and so decrease my flexibility). What are some of the feelings or signs to tell when I have stretched enough for a particular set? If pain is one of them, does that mean I should stretch till it hurts every time?

Answer:
In both dynamic and in static (isometric and relaxed) stretching you are overstretching if you feel pain. The in-depth answer to your question is on page 63 of Stretching Scientifically.

Thomas Kurz

Question:
I practice karate and my teacher can lift a leg and hold it steady above his shoulder. Will your static active flexibility exercises let me achieve this type of strength so I can kick higher and with more power?

Answer:
Yes and no. Static active flexibility exercises will help to develop your ability to lift and hold the leg but not to make your kicks more powerful. Specific strength for a kicker is the strength that lets one pack a wallop in a kick, not to hold a leg up! Specific strength for kicking is developed by kicking a heavy bag, kicking into layers of sponge, kicking with bungee cords attached to legs, and other dynamic exercises similar to kicking. Strength, just like flexibility, is specific to the speed of movement, its angle, and range of motion (McArdle, Katch and Katch 1991).

Thomas Kurz

Question:
I am training basically to have more speed in my kicks and to be able to do the splits (front and side). What types of stretching and what types of training for faster kicks (also higher) would be best for me?

Answer:
Do the dynamic stretching and the type of training shown on the video Power High Kicks with No Warm-Up!

Thomas Kurz

Question:
How should I introduce this method into my martial arts workout?

Answer:
Do dynamic stretches at the beginning of your workout, after the aerobic part of the warm-up. Then do your techniques or sparring. At the end of the workout, do your strength or conditioning exercises, then do isometric stretches and follow them with relaxed stretches. If you do your strength exercises in a separate workout, then do dynamic stretches in the warm-up, and isometric stretches at the end of that workout. Do relaxed stretches in the cool-down of any workout, either after isometric stretches or instead of them. I do not recommend doing isometric stretches every day. Two to four times per week, depending on the reaction of your muscles, is enough.

Thomas Kurz

Question:
What are the possible causes of inconsistency in flexibility? My own flexibility is often very inconsistent. From week to week, sometimes even day to day, it varies anywhere from near split to that of a rank beginner. I seem to have the worst flexibility and most soreness a day or two after a particularly good kick workout in which my legs were very limber and relatively free of pain.

Answer:
You say “relatively free of pain.” Does this mean that most of the time your legs hurt? If so, no wonder your flexibility suffers—tired or hurt muscles are less flexible than rested and healthy ones. From what you say it seems that the inconsistency in the level of flexibility you display is caused by irrational training. You do not have enough strength and muscular endurance for your kicking workouts and so after such a workout you are sore and inflexible.

Thomas Kurz

Question:
When one has a couple of days off—due to muscle soreness or just rest days—does it cause flexibility to decrease and set one back in training schedule?

Answer:
Flexibility usually does not decrease much, and may even increase because of the rest the muscles got. If you do isometric stretches or any strength exercises even when you are sore because you are so anxious not to loose your flexibility temporarily, you may injure yourself and lose it permanently. You can do relaxed stretches, however, even if your muscles are sore as long as doing these stretches is not painful.

Thomas Kurz

Question:
My instructor makes the class do static stretches before a workout comprised of kicking. Is it okay to do static stretches before kicking?

Answer:
I would not do these stretches—see Stretching Scientifically pages 24, 25, and 31 for a detailed explanation.

Thomas Kurz

Question:
On page 72 of Stretching Scientifically you show a side split with toes pointing up. Why do you not describe how to gradually stretch into this position?

Answer:
Because you can stretch for this split the same as for the one with toes pointing forward. Alignment of hips and thighs in both splits is the same, as is explained on page 16.

Thomas Kurz

Question:
I bought your book Stretching Scientifically and I am eager to try your method. However, I am still not quite sure how to determine when I am not over-stretching, especially during dynamic stretching and isometric stretching. I don't want to hurt my muscles and so decrease my flexibility. What are some of the feelings or signs to tell when I have stretched enough for a particular set? If pain is one of them, does that mean I should stretch till it hurts every time?

Answer:
In both dynamic and in static (isometric and relaxed) stretching, if you feel pain you are overstretching. In-depth answer to your question is on page 63 of Stretching Scientifically.

Thomas Kurz

Question:
Can a stretching machine be used to aid stretching?

Answer:
There is no need for using stretching machines. In relaxed stretches you can as easily relax into a stretch on a smooth floor. In isometric stretches, a machine will make it more difficult for you to tense your muscles because it prevents the weight of your body from pressing on your legs and thus forcing them to tense more. The harder you tense in isometric stretches the greater is the following relaxation and the resulting stretch.

Thomas Kurz

Question:
I am 40 years old, 5'11", 198 lbs. and in excellent condition. I train with weights 3 days a week and train aerobically in kick-box aerobics 2-3 days a week. I can squat 500 lbs. and dead-lift around 355 lbs. so I believe I am strong enough to obtain my goals. One of my goals is to be able to do the lateral splits. I can only get to about 140 degrees on my stretch machine. My question is: Is my heavy weight training a detriment to my flexibility? I have trained in the past in TangSooDo and would like to start my TaeKwonDo training with the ability to do the splits. I'm hoping your book can help me.

Answer:
Heavy weight training is not detrimental to achieving splits.

I have no use for stretching machines. See my answer to the previous question.

Thomas Kurz

Question:
I am a bodybuilder and I am using your stretching method. Please tell me how I should combine your stretches (shown in the book Stretching Scientifically) with my bodybuilding exercises. I do my arms and chest on Monday and Friday, aerobics and then my legs on Tuesday and Saturday, my back on Wednesday, aerobics on Thursday, and I rest on Sunday.

Answer:
Usually the legs (thighs) and the lower back are done in the same workout because of the necessary involvement of the lower back in all leg exercises. Because of its stabilizing function the lower back has to be done after all leg exercises.

Thomas Kurz

Question:
Is it recommendable to do relaxed (static passive) stretches during a bodybuilding workout, e.g., stretching the pectoralis muscles between two sets of bench presses?

Answer:
It depends on the amount of resistance in your lifts and on how strenuously you stretch. The greater the resistance the more dangerous it is to do strenuous static stretches between sets. Maximal force production is impaired for several minutes after strenuous static stretching. Your own lifting experience should tell you that. Research confirms it too (Kokkonen, J., A. G. Nelson and A. Cornwell. 1998. Acute muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise and Sport vol. 69, no. 4, pp. 411–415).

Maximal force production in bench press, one of the events of powerlifting, is positively related to the stiffness of prime movers (Wilson 1994, quoted by Kokkonen et al.) so flexibility training could affect it adversely.

Thomas Kurz

Question:
Are you aware of any long-term adverse effects of running or strength training on flexibility?

Answer:
No, running or strength training have no adverse effect on flexibility provided you train rationally, do exercises in the correct sequence, and provide adequate rest to your body.

Thomas Kurz

Question:
Do you believe that larger muscles make you less flexible than smaller ones?

Answer:
If you define flexibility as an ability to extend your joints maximally, then no—larger muscles do not make you less flexible. If you define flexibility as an ability to flex your joints, then yes—larger muscles can make you less flexible than smaller ones.

Thomas Kurz

Question:
If a lack of strength in the adductor muscles prevents doing a side split, does this suggest that a junior high cheerleader who does splits easily has typically stronger adductors than, for example, an Olympic decathlete who cannot?

Answer:
Your question most likely refers to my answer to a question on page 5 of Special Report on Stretching # 7. Apparently you have not studied the question which precedes my answer and puts it in the proper context. Here is what I meant: The lack of strength in the adductors of the thigh prevents achieving a side split and performing it on demand if one is using the isometric stretches. There are other ways of achieving the side split, that do not require much strength in the adductors, for example, using only relaxed stretches to lower the sensitivity of stretch receptors (muscle spindles). People who used only relaxed stretches (and did not used resistance exercises for the adductors and extensors of the thigh) cannot raise themselves up from side and front splits. This is because they do not have sufficient strength at maximal extension of these muscles.

Response to strength training is exercise specific. There is little transfer of strength acquired in one type of movement to other type of movements, even if these movements involve the same muscles. This specificity of training applies to joint angle or muscle length, velocity and pattern of movement because strength in a given movement depends not only on the muscle's cross-section and fiber type ratio but also on neural factors such as recruitment and synchronization of firing of the appropriate motor units (McArdle, Katch and Katch 1991).

To sum it up, yes, typically a little girl who can slide down into a split and then can raise herself up from that split can have thigh adductors stronger (in relation to her bodyweight) at the angles and extensions occurring in the split, than a decathlete that can't, even though his absolute muscular strength may be greater. For explanation of the difference between relative muscular strength and absolute muscular strength see Science of Sports Training.

Thomas Kurz

Question:
If my objective is to raise my leg over my head and keep it there; what training regimen should I use?

Answer:
First use both dynamic leg raises and isometric stretches to give you desired range of motion so you can raise your leg there. Next, to be able to keep your leg in raised position, do appropriate Static Active Flexibility Exercises shown in Stretching Scientifically.

Thomas Kurz

Question:
I have a question about whether dynamic stretching is “ballistic” stretching?

Answer:
It is not, according to my definition of these terms.

In ballistic stretches, you use the momentum of a moving body or a limb to forcibly increase the range of motion. Ballistic movements are performed at maximum speed and with no possibility of adjusting or correcting the movement once it started (Tidow, G. 1990. Aspects of strength training in athletics. New Studies in Athletics vol. 5, number 1 [March]). In dynamic stretching (as opposed to ballistic stretching) there are no bouncing or jerky movements and the movements are controlled thorough even though they are quite fast. In dynamic stretching the stretch is not sudden, unlike in ballistic stretching (Alter, M. in Science of Flexibility p. 174 gives “suddenness” as one of the characteristics of ballistic stretching).

Here is the explanation on how to do dynamic stretches from page 42 of Stretching Scientifically: “Start your movements slowly, gradually increasing the range and the speed of movements. Do not `throw' your limbs, rather, `lead' or `lift' them, controlling the movement along the entire range.”

Then, after you have reached your nearly full range of motion you can increase the velocity of the limb so the last few inches of its trajectory will be less controlled but the stretch will not be sudden.

According to Logan and McKinney (1970), to improve performance in sports skills, development of strength, muscular endurance, cardiovascular endurance, and flexibility should be based on the principle of specific adaptation to imposed demands (the SAID principle). Specific, in the case of resistance,  means “resistance allowing limb velocities not less than 75% of the maximal velocity used in your actual skill, through the exact planes of motion, ranges of motion, and joint angles” (Logan and McKinney 1970). While external resistance typically is not used in dynamic stretches, observation shows that the other factors of specificity, including velocity of movements, do apply to stretches. Everyday experience shows that eventually, at the end of the set of dynamic stretches that precedes your skill practice, you should stretch at a velocity not less than 75% of the maximal velocity used in your actual skill, a kick, for example.

Practically, the same leg swing can be performed dynamically (with control through the whole range of movement), or ballistically (with no control over a substantial part of movement when the stretch takes place), or as anything in between--with various amount of the “no control” stretch.

You can also see the dynamic stretches for the legs on the video Secrets of Stretching.

Thomas Kurz

Question:
My back and abdomen are not strong enough to do splits. I was wondering whether I should do the isometric stretches for the abdomen and the back described in Tom Kurz's book.

Answer:
You probably can do these stretches unless you feel pain during isometric stretching or pain or tension in the involved muscles after stretches. What you should do is to strengthen your back and abdomen. The video Secrets of Stretching shows what exercises, how and when one should do to strengthen abdomen and lower back.

Thomas Kurz

Question:
Just wanted to say thanks. Got my left split for the first time last week. I got my right split 6 years ago but couldn't get the last inch down on the left till using your book. I'll let you know when I get the center split [side split]. I've got 3 and a half inches to go. I'm 46, so much for people believing forty is to old to get splits. It provides real incentive when I teach a new 14-year-old cheerleader how to do passive stretches and I'm doing a split and she can't.

I have a question. High school cheerleaders need to gain usable flexibility as fast as possible. They're performing the first month and competing about six to eight months later if they begin on a varsity squad instead of junior varsity. What method do you recommend? Dynamic and passive stretching is what I'm teaching at the moment as I'm afraid the isometric stretching will cause permanent injuries. I know you don't recommend the isometric stretching until the bones have closed. Do you have any other suggestions?

Answer:
I suggest normal (i.e, dynamic) resistance exercises through full range of motion. Use light-to-moderate resistance that permits at least 15 repetitions with full control at full range. With low reps (under 30 in this case) do no more than three sets (one or two may suffice). If more reps, then do not do more than two sets. Observe exercisers and let them do only as much as needed and safe.

The above advice is for 14-year-old girls. For recommendations on resistance and exercises (strength, flexibility, endurance, etc.) for boys and girls in this and in other age groups read the book Children and Sports Training.

Thomas Kurz

Question:
I find that in the morning, especially before I have eaten, I have very little energy, and it is very difficult for me to do the Dynamic stretching during that time. Is there another solution, or is this the only way for me to attain true flexibility?

Answer:
To find out why you have little energy in the morning study Dr. Maffetone's book In Fitness and in Health. or The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness.

Thomas Kurz

Question:
I have read your book and been using your methods of stretching for about 5 months now and have seen a big improvement (doing full front splits and about 9 inches away from side splits). But every so often my hips get sore and tight, in my morning leg raises (front and side) they pop first before reaching my maximal range of motion. Could this be from a lack of strength (I do work out with weights and run) and if so do you know of any exercises that would work this area? My goal is suspended side splits. By the way I am 28 years old and practice taekwondo and judo.

Answer:
It looks to me like your recovery between workouts is insufficient. This may be caused by working out too often, by insufficient aerobic fitness or, in other words, too much anaerobic efforts in relation to your aerobic fitness. Read Dr. Maffetone's books: Either In Fitness and in Health or The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness to learn how too much anaerobic effort and stress affects muscle soreness.

Thomas Kurz

Question:
I would like to ask about what seems to be a major block to my personal flexibility. When I attempt to go past a certain point in a side split my hips begin to cramp making it almost impossible to go on. What can be done about this and is it common?

Answer:
The answer to your question and solution to your problem (with illustrations) is in  Special Reports on Stretching #1 and #4.

Thomas Kurz

Question:
I practice Aikido three times a week. My biggest problem—one I see in a lot of the lower ranking students, but not all - is a problem with the Japanese sitting position known as seiza. I find that my knees will not bend sufficiently without a long warm up including stretching the quadriceps and “knee walking” (shikko). After this warm-up and throughout the class I have no problems. There seems to be a general agreement that the seated position is uncomfortable, but there is little advice to be had other than “tough it out, it will get better in a few years, you’ll get used to it, eventually the pain doesn’t matter.” Traditionally seiza is assumed before the formal warm-up exercises so it would be my goal to be able to sit in seiza without any preliminaries (as a Japanese person would). I also experience stiffness and a loss of mobility in the knees the day after. Can you help with this problem I’m sure faces many martial artists who study Japanese forms?

Answer:
My first concern is that you “experience stiffness and a loss of mobility in the knees the day after.” As a rule, if the joint hurts more than two hours after an exercise, I suspect that there are changes in this joint which call for medical examination. If the joint hurts the day after then either the joint is not normal or the exercise is far in excess of the joint's ability to adapt to it (the joint is overloaded in relation to its current level of adaptability).

Your problem may be also caused by not developing general fitness before commencing specialized aikido training. Your leg strength and your body weight also affect your knees' tolerance for seiza.

Mac Mierzejewski, author of Power High Kicks with No Warm-Up! teaches karate at Edmonton Kyokushin Karate Club in Edmonton, Alberta.

Question:
One day while stretching in a taekwondo dojang [gym] in Korea (I am in the Army), I was doing “butterflies” [see bottom picture on page 90]. When my instructor saw that my knees were not touching the floor, he came up behind me and forced them hard and quickly to the floor. The muscle was pulled in the left groin. Since then I have been very hesitant to stretch because of dull pain in that area. Maybe I'm doing something wrong?

Answer:
Yes—you were doing something wrong. You were putting up with too much nonsense from a stupid “instructor.” Now you should contact a physician specializing in applied kinesiology and hope for the best. You can find an applied kinesiology specialist near you at http://www.icakusa.com/directory/.

Thomas Kurz

Question:
I recently purchased your book [Stretching Scientifically] and your video [Tom Kurz's Secrets of Stretching]. I desire to follow your instructions to the letter (I refer to your advice against riding a bicycle for those that want great flexibility). My problem: Up to now I have been riding a bicycle for my cardiovascular workout! I live in a city apartment so jump rope and running without being on concrete are impractical. What is your suggestion?

Answer:
Climb and eventually run up staircases.

Thomas Kurz

Question:
I do not know how to combine your flexibility exercises with my other physical activities. In a typical day in which I do everything, I would run 3-6 miles before going to work, ride bicycle (30 min.) to work, ride bicycle (30 min.) to a two-hour hapkido class (a Korean style of hand-to-hand combat with many kicks), ride bicycle (15 min.) home. On weekends I do more cycling but this in one session. My flexibility is pitiful. Can you suggest a way of inserting the right type of stretches into my daily routine?

Answer:
In your case doing all the stretches I recommend (dynamic in the morning, and at the beginning of your workout, static at the end of the workout) will not help if you keep riding your bike so much. Please see pages 23–24 in the book Stretching Scientifically for the reason why cycling reduces flexibility. Also running 3-6 miles every morning may keep your legs tired and less responsive to stretching.

Thomas Kurz

Question:
What is the difference between your book and your video on stretching? Do I need the video?

Answer:
The book shows stretches for the whole body. It only mentions but does not show exercises other than stretches that develop strength and endurance while promoting flexibility. The book tells you all that you must know about flexibility, but you have to devise your own exercise program on the basis of the provided (and abundant) information.

The video shows stretches as well as recommended endurance and strength exercises for your legs and trunk. The video is of the “do-along” type. If you do not know much about strength training, if your flexibility suffers because of lack of strength, if doing stretches makes your back tired, if you are often sore after a workout—then the video may help you.

Thomas Kurz

Question:
Why don't you make a video for athletes who have a particular level of flexibility, for example, those who cannot reach their toes?

Answer:
This method works regardless of anybody's level of flexibility. Exercises are demonstrated at a fairly high range of motion, but one can do them at any range, no matter how low, and increase it gradually.

Thomas Kurz

Question:
Active-isolated stretching has received a fair amount of press since the publication of The Whartons' Stretch Book. Does it represent any advancement in stretching science or is it simply a popularization of what has been known for a relatively long time?

Answer:
I have not read that book. Regarding representing any advancement: The proof of the pudding is in the eating. See his readers' results.

Question:
It is said that Charles Poliquin has developed a method of stretching that produces results much quicker and perhaps safer than PNF stretching. Though I have my doubts, I was wondering if you had heard anything concerning this subject.

Answer:
This gets the same answer as the previous question: “The proof of the pudding is in the eating.” For me to pay attention to any expert's claims, I need to see results that are better than those achieved by people who use my book, Stretching Scientifically, or my video, Secrets of Stretching. To see what I mean, look at some of the people who have used my method and took the trouble of photographing themselves and mailing me their photos, which are on our web site at www.stadion.com/testimon.html.

Thomas Kurz

Question:
I practice hamstring stretches lying on my back, but I am a bit confused as to whether it is a good idea to flatten the back or to maintain the curve in the lower back. Can you shed some light on this?

Answer:
In such a stretch keeping your back straight or maintaining normal lumbar lordosis stretches hamstrings. Arching your back (the opposite of lumbar lordosis) will stretch the back muscles.

Thomas Kurz

Question:
When one does dynamic strength exercises for the groin and hamstrings in preparation for isometric stretches, is it better (or necessary) to do the exercises using the full range of motion? For example, regular hamstring curls use a very limited range of motion, whereas stiff-legged deadlifts work the muscle in a stretched position.

Answer:
Generally, yes, do the strength exercises in the full range of motion. You may consider doing heavy deadlifts after all your isometric stretches for hips. Isometric stretches leading to the side split and the front split involve strong tensions of psoas muscles that attach to the front of the lumbar spine. Back erectors are fatigued by doing stabilizing work during heavy deadlifts, back extensions, or “good mornings” and so may spasm during isometric stretches for the splits.

Thomas Kurz

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