The Splits

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The Splits

Postby Guss » Mon May 30, 2005 5:44 pm

I have got into martial arts around 3 months ago.. And I probably do the splits once a week...But ever since i have been doing them..My bottom and hips have been hurting really bad and its hard to side kick really high. I asked a gymnastics teacher if i was doing them right and she said yes. Do you have any clue why my hips and bottom are hurting?


Postby Roger Leon » Thu Jul 07, 2005 2:22 am

You might want to consider stretching more than once a week. It sounds like all you are doing is making yourself sore by regularly overdoing it. Consider this, Master Wang and Grand Master Cheng both advocate stretching hard one day followed by a day of light stretching. You really should be stretching at least once a day six days a week.
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Postby jpark » Wed Jul 13, 2005 12:22 am

i use isometrics (dynamic tension) in my stretching routine. just using the side straddle as an example, start from an upright position and split almost (but not entirely) to your limit. from there tense your muscles (as if you are trying to pinch the ground beneath you) for about 10 seconds, and do that for 3 reps w/ about 5 seconds between each rep. after a one or two minute break, repeat. if your up for it, do it again after another couple minute break. do this routine 4-5 days a week, leaving 2-3 days to rest and heal. i like this method b/c it increases strength as well as flexibility. for this reason it is vital you take a few days off b/c it is while you rest that your muscles heal and you see gains in strength and flexibility. good luck, and happy training!

Postby TKF_Dan » Wed Jul 13, 2005 9:28 am

Good suggestion jpark! The dynamic stretching routines are very good for developing flexibility.
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Postby Tye Botting » Wed Jul 13, 2005 9:43 am

Yup. It's also called PNF stretching (proprioceptive neuromuscular facilitation). Note that it is best to do this kind of static active stretching as your last type of workout for the day, and after you're already warmed/loosened up. You can do dynamic passive stretching beforehand to accomplish this (range of motion _non-ballistic_ swings in each direction and such).

There's some really good info on this type of stuff by Thomasz Kurz, and also compiled online by Brad Appleton ( ... g_toc.html ).
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