Stretching to increase flexibility

[mrgravez]

Heres my story ... six years ago I was snowboading going down a diamond slope and someone ran into me, which resulted in me tearing the muscle around both of my knees. I have fully recovered since then and I am starting to learn MT but my flexibility isn't what it used to be by a long shot. I've played soccer throughout highschool and college until my accident and considered myself fairly flexible but after tearing my knees up I tried not to exercise them very hard until this year. I was wondering if anyone knew any good routines or sites that would have information on increasing flexibility in my legs.

thanks,

russell

 

[MikeMartial]

Which "muscle around the knees" did you tear? Quadriceps? Hamstring? Or was it a ligament injury? Did you require surgery?

At any rate, I'm assuming you are fully recovered. As far as flexibility goes....

...IMO, Thomas Kurz is THEE guy to lookup. His website has some great articles here; I highly, HIGHLY recommend his book, Stretching Scientifically. The basis of his functional flexibility is on dynamic stretching.

One of the best websites I've ever seen, with video, is this one: TricksTutorial's Flexibility Guide. The kid who wrote,filmed and designed the site has a wackload of knowledge when it comes to flexibility. Just don't mind the rest of the website, it's pretty lame. But those videos of dynamic stretching are exactly the same as what Thomas Kurz describes.

I use these methods daily, and I can easily kick head height with no warmup. Prior to using these methods, I ended up tearing one hamstring and pulling both, mutiple times, from practicing incorrect stretching. You'd be amazed at the schools that still teach passive static stretching prior to class.

 

[ass_face]

Which "muscle around the knees" did you tear? Quadriceps? Hamstring? Or was it a ligament injury? Did you require surgery?

At any rate, I'm assume you are fully recovered. As far as flexibility goes....

...IMO, Thomas Kurz is THEE guy to lookup. His website has some great articles here; I highly, HIGHLY recommend his book, Stretching Scientifically. The basis of his functional flexibility is on dynmanic stretching.

One of the best websites I've ever seen, with video, is this one: TricksTutorial's Flexibility Guide. The kid who wrote,filmed and desinged the site has a wackload of knowledge when it comes to flexibility. Just don't mind the rest of the website, it's pretty lame. But those videos of dynamic streching are exactly the same as what Thomas Kurz describes.

I use these methods daily, and I can easily kick head height with no warmup. Prior to using these methods, I ended up tearing one hamstring and pulling both, mutiple times, from practicing incorrect stretching. You'd be amazed at the schools that still teach passive static stretching prior to class.

Kurz, kicks ass... recently started reviewing Stretching Scientifically... Used to be able to do a full split using his methods.

 

[mrgravez]

I tore my quads, being all macho and stuff I never went to the doctors so I assume it wasnt a severe injury although I had enough pain in my knee if I tried to bend fully such as trying to do an ass to the floor squat to avoid legs completely for about 2 years. I just hope I don't have to have any type of knee surgery later in life . I've been doing squats for over 6months with no pain at all, except when I started running again I was getting shin splints although I don't get them any more.

thanks for the site and information above that looks extermely helpful and I'm going to read more into depth after I get off work and hit the gym.

 

[Djimbe]

I like Kurz , And I agree with anything I can remember him sayoing , Im just Piping in here that most of what he says Aligns pretty Straight Forward with Traditional Yoga and Tai Chi Flexiblility training , but NOT what you tend to see in Most Korean and Japanese type Martial Arts !

So look into Yoga , and Static Holds combined w/Movement through a full ROM is the Key .

 

[MikeMartial]

...that most of what he says Aligns pretty Straight Forward with Traditional Yoga and Tai Chi Flexiblility training , but NOT what you tend to see in Most Korean and Japanese type Martial Arts !

I don't quite think you're 100% on what you are saying, D. Kurz puts emphasis on dynamic stretching, which
directly crosses over into any striking art. Give me any student, be it TKD, MT or Kyokushin, and with one session of dynamic stretching, they'll be kicking a lot higher than with any type of passive, static, or isometric stretching.

As a side note, Kurz holds BB in Judo, Kyokushin Karate, and TKD. I've seen him throw a roundhouse at a focus mitt held almost 7 feet high. Believe me, what he preaches he practices, and the results show.

So look into Yoga , and Static Holds combined w/Movement through a full ROM is the Key .

As far as yoga is concerned, even Ashtanga yoga doesn't develop they type of practical flexibility that dynamic stretching would. And while Hatha yoga may develop passive static flexibility, it doesn't cross over into dynamic flexibility as much as people are lead to believe. Active static flexibility (static holds) are good for static strength, but not developing full ROM flexibility. And yes, I've done both Ashtanga and Hatha, and both have merit and compliment any MA. You are 100% correct on practicing movement through a full ROM, though---that's a key a lot of people miss, but I don't think yoga addresses this fully, IMO.

For simplicity's sake, here a very basic breakdown the types of streching, and what and when:

Dynamic: mornings, before a workout
Passive Static: after a workout, never before (this one too many people still do.)
Active static: Why, I don't know. Think of a floor gymnast holding a pose, or a ballet dancer. Not really applicable to a martial artist, IMO
Isometric: Advanced stretching if one wants to obtain a full split. Similar, but often confused with PNF stretching.

I had a rude awakening at age 29 after tearing my ham when I was trying to get back into martial arts. In the four years time since then, I've educated myself a fair amount on flexibility training, and I can easily say I'm a helluva lot more flexible at 33 then I was at 14. As you can also see, I'm a bit passionate about teaching and explaining proper flexibility training also.

 

[GreenFoot]

DRAGONDOOR.COM has a really good video called "Relax Into Stretch" by Pavel Tsatsouline. It worked great for me. I have never been flexible. I do jiu jitsu, and russian kettlebells. After following the video I had instant results. Look at the sit www.dragondor.com.

 

[heavy_duty]

can you "do the full splits"?

I don't quite think you're 100% on what you are saying, D. Kurz puts emphasis on dynamic stretching, which
directly crosses over into any striking art. Give me any student, be it TKD, MT or Kyokushin, and with one session of dynamic stretching, they'll be kicking a lot higher than with any type of passive, static, or isometric stretching.

As a side note, Kurz holds BB in Judo, Kyokushin Karate, and TKD. I've seen him throw a roundhouse at a focus mitt held almost 7 feet high. Believe me, what he preaches he practices, and the results show.



As far as yoga is concerned, even Ashtanga yoga doesn't develop they type of practical flexibility that dynamic stretching would. And while Hatha yoga may develop passive static flexibility, it doesn't cross over into dynamic flexibility as much as people are lead to believe. Active static flexibility (static holds) are good for static strength, but not developing full ROM flexibility. And yes, I've done both Ashtanga and Hatha, and both have merit and compliment any MA. You are 100% correct on practicing movement through a full ROM, though---that's a key a lot of people miss, but I don't think yoga addresses this fully, IMO.

For simplicity's sake, here a very basic breakdown the types of streching, and what and when:

Dynamic: mornings, before a workout
Passive Static: after a workout, never before (this one too many people still do.)
Active static: Why, I don't know. Think of a floor gymnast holding a pose, or a ballet dancer. Not really applicable to a martial artist, IMO
Isometric: Advanced stretching if one wants to obtain a full split. Similar, but often confused with PNF stretching.

I had a rude awakening at age 29 after tearing my ham when I was trying to get back into martial arts. In the four years time since then, I've educated myself a fair amount on flexibility training, and I can easily say I'm a helluva lot more flexible at 33 then I was at 14. As you can also see, I'm a bit passionate about teaching and explaining proper flexibility training also.

 

[MikeMartial]

can you "do the full splits"?

Nope, not even close. But I can easily kick someone 6'5" square in the temple, which would pretty much be a full front split for me, if I could pause at the top

Dynamic flexibility doesn't cross over into passive static flexibility very much; you'll see a better range going the other way, but not to the degree people think.

 

[heavy_duty]

how much power do you have on that kick when it is that high?
also how tall are you?