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March 23, 2007

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> Hello there,
>
> First, I'd like to thank you for being such an innovative and
> out-of-the-box thinker - after stretching "the old way" (all static)
> for about 2 years during Taekwondo, and 5 years for Cross Country and
> Track and Field, I had reached what I thought was my limit, which is
> what made me look into alternative stretching methods: This is when I
> came across your book, which I bought right away. Since then, I have
> progressed even more, and am now flexible at all times - even without
> warm ups. Though my hips do now have more pain than before, I am now
> more flexible than ever.
>
> Now, I have hit a bit of a road block. My dynamic flexibility is
> amazing, but I would now like to fully develop my static, with a goal
> of a full hanging side split, as seen on the front of your book. I
> have taken a picture of what is roughly my maximum static stretch
> ability, and would like your advice.
[Here is the picture:
http://forum.bodybuilding.com/photo/showphoto.php?photo=277201&ppuser=108854 ]
>
> I have not been able to stretch my legs any wider apart (to a higher
> degree), nor am I able to get my chest flat on the ground - I have to
> bend my back. Also, there is much tension in my hamstrings.
>
> One specific that I recall from your book is that your recommend
> strengthening the hip adductor and hip abductor muscles. I can
> currently, and have been for months, adduct 190 pounds, which is the
> entire stack of weights on the machine, and abduct 130 pounds.
>
> I am in the process of re-reading your book, as it has been over a
> year since I had last done so, though I would very much appreciate any
> tips or pointers that you may have in the meantime.
>
> Thank you,
> Kyle

Answer:
The stretch you show (the roadkill split) does not lead to a full
hanging side split. If it did, I would say so in my book or on my
DVD on stretching. If this is how you stretch then no wonder you
can't reach your goal. If you actually read the book Stretching
Scientifically (http://www.stadion.com/stretch.html), you'd know
which stretch leads fastest to the hanging side split and your hips
would not hurt.

You say that you are now more flexible than ever but your hips now
have more pain than before.... It seems to me that you picked two
concepts from the book--the dynamic stretching and the isometric
stretching--but you overlooked the importance of correct joint
alignment. Read the book again, this time without skipping whole
sections, so you'll know how to stop damaging your hips.

About your strengthening of hip adductors: Adductor exercises on
adductor machines are not very effective for developing the kind of
strength and the range of motion needed for hanging splits. On my
DVD Secrets of Stretching (http://www.stadion.com/secrets.html) I
tell why, and I show the effective exercises, such as adductor flys.

For hip adduction exercise to help with side splits, you'd have to
move through your hip's full range of motion (not the adductor
machine's range of motion). This is why I show adductor flys and
adductor pull-downs but don't show exercising on adductor machines.

In the next mailing I will deal with strength training errors
commonly made by bodybuilders and how these errors affect
flexibility.

Sincerely,

Thomas Kurz

P.S.
DVD Secrets of Stretching is available at
http://www.stadion.com/secrets.html.

Book Stretching Scientifically is available at
http://www.stadion.com/stretch.html.

P.P.S.
Exchange tips on working out and competing, and discuss training
and performance problems on Stadion's Sports and Martial Arts
Training Discussion Forum at http://www.stadion.com/phpBB3.
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