Front Splits

[mskreis]

I'm about 30 cm from the floor and have several issues. My back leg has a tendency to bend quite alot. Allowing this to happen, though, enables me to get much lower. I read somewhere that this is bad (perhaps for the knee of the rear leg). Opinions?

Also, should my trunk be facing forward or somewhat to the side?

Because I'm so far from the floor I have a chair on each side of me to help support myself. Are there other positions, such as on the floor, that I can start from?

Thanks.

[Van Zandt]

It's fine to let your back knee bend somewhat, and your body position will vary from forward facing, to 45 degrees, to completely side on, throughout the stretch. Spotting yourself with chairs, as you are doing already, is a good idea. If you stretch on carpet, place glossy magazines beneath your feet to get a greater increase in range of motion; likewise with folded wash clothes on hardwood floors. The position you stretch in now (above the ground) should be sufficient to get your front splits, though any bog-standard stretch for the hamstrings and quads before you do front splits may help if you're really struggling.

Do you do isometric stretches as well as relaxed stretches in the front split?

[mskreis]

Not yet but I am doing isometric stretches for the calf, hamstring, and quad separately as recommended by Kurz. Of the 3 hamstring stretches in Stretching Scientifically, which do you recommend? I've tried the standing support method and I move my supporting leg back, but it never really feels like I'm isolating the hamstrings unless I also flex at the waist.

Also, what do you think about 10 minutes in a hot-tub after isometrics and before relaxed stretching?

[Van Zandt]

For isolating the hamstring [not in the front split] I'd do the position I call the "lying hamstring stretch". Awesome name, I know :D (Just kidding). It looks like this:

http://www.trickstutorials.com/images/s26.jpg

Or this easier version:

http://www.trickstutorials.com/images/s25.jpg

The hot tub treatment, while it feels good, probably offers you no additional benefits to a normal warm-up. Certainly do not use it as a replacement for a warm-up. But I guess if it makes you feel better and gives you a psychological boost to try harder in your stretching, then go for it :cool:

[mskreis]

Thanks for the advice - I'll try the lying hamstring stretch.

In regard to the hot tub, I though it might help the muscles relax a bit after my entire workout is complete and before relaxed stretching. I do not consider it a replacement for my warm-up.

[Van Zandt]

You will get more benefit doing your relaxed stretches immediately following your isometric stretches, or at least that's the theory. Experiment and find out if a hot bath / tub helps with your relaxed stretches. Let us know the results :cool:

[mskreis]

What do you like for stretching the quads and hip flexors?

[Van Zandt]

The following stretches are useful:

http://www.trickstutorials.com/images/s51.jpg

http://www.trickstutorials.com/images/s53.jpg

http://www.trickstutorials.com/images/s54.jpg