I feel silly asking a question that's so seemingly simple

[Vermanubis]

And to boot, one that is probably answered in every thread here. I've read Superfoot's stickied thread about stretching, and while it was highly informative and helpful, it left some questions for me, that neither Google, nor other sites have answered. Hopefully posting this will rectify the problem.

I currently do not attend a martial arts school, since the one I attended most recently went out of business, so I really want to stay in shape, so that when I join a new school, I will be raring and ready to go.

Be prepared for a barrage of questions. :P To keep it simple, I'll list them off numerically.

1. I'm very confused about the isometric, static and PNF stretches. I understand what they are, generally, but I can't for the life of me distinguish between them. I'd also like to know the most effective exercises for such stretches. My goals right now are to achieve a split, gain more control over my kicks and to be able to hold a kick at head height. I'm fairly flexible, dynamically, in which I can kick to head height with little difficulty, but due to sources currently vague to me, I lack the control I'd like.

In a nutshell, what are the most effective exercises for achieving control, strength and flexibility regarding all the types of stretching?

2. I'm sure this is common, but, my right leg is noticeably weaker than my left one, which limits a lot of my kicks to my left leg. Is this normal to have a weaker/less coordinated leg, much akin to the left and right hands? If so, what are some effective methods to improve coordination in this leg?

3. What should my routine be? Superfoot mentioned a vague routine, but I didn't really get, as previously mentioned, the answers I sought. I know I should start up with dynamic stretches, but the rest is slightly unclear.

4. Overall, what are the specific exercises I should focus on to strengthen my legs and increase flexibility?

I know it's a lot to answer, so thanks very much in advance to anyone who can help. :D

[Fish Of Doom]

dunno about pnf, but static stretching is where you are "resting" in the stretched position, like splits, meaning that you are completely static, while isometric exercises involve holding a position by muscle tension; i would venture that an isometric stretch is something like a slow motion dynamic stretch, where you aim not necessarily to increase the range of motion of a joint, but how far along that range of motion you can successfully use your muscles without resorting to inertia, like when you do dynamic stretches, or kicks, which involve a sharp movement in which the limb, in this case the leg, shoots upwards and it's own mass makes it continue.

as far as the first question is concerned, simply do them more; keep in mind the stretches aren't a goal, they are a process.

question number 2, just work the weaker leg a lot more :P. a good method is to get a specific number of reps/time limit/weight/whatever that leaves your strong leg relatively tired, then do it exactly the same on your weaker leg, on which said exercise should impact more, and therefore improve it faster than the stronger leg, without neglecting it, and eventually making them even out.

3 - depends on you, really. which stretches are you less capable of? do those. search for stretching exercise lists on the net, try each, see which are harder to do. slowly build up to those, then start doing them. one important thing to have in mind is to work your whole range of motion, and to work as many joints as you can, remember you can move your joints in a variety of directions, and that your body is basically a series of pulleys, with different muscles assisting each other, so don't, for example, do five exercises that involve swinging your leg in front of you, also do sideways and circular movement stretches, hip stretches, ankle stretches, the whole package. resuming, basically get a good list of exercises based on the above, filter them into dynamic, isometric and static, and do them in that order, dynamic first to warm up the joints, isometrics to work your muscles and your ability to use them, and static to rest while you increase your overall range of motion. if you need to you can always do a light dynamic stretch afterwards to loosen your joints again.

4 - as i mentioned, depends on which exercises and ranges of motion you're weaker in. squats are always good though, they work pretty much your whole body.

[Van Zandt]

Vermanubis,

Welcome to MAP my friend :cool:

To add my 2.0...

1. Isometric & PNF = same thing. Static = name for stretches (relaxed and iso/PNF) that involve holding a stretch for a length of time with external assistance (gravity, your own body weight, partner, etc).

2. Work your weak leg more, or save time and just work your strong leg - I do! This video might help:

www.youtube.com/watch?v=YJF2rLaRAZM

3. Morning: Dynamic then relaxed; Evening: Dynamic, exercises in video above, isometric then relaxed.

4. Video above, and:

www.youtube.com/watch?v=gzXttPHX_5E

Post back if you need more info :cool:

[Vermanubis]

Endlessly helpful, Superfoot. :D That definitely clarified a lot for me. My problem, simply put, was just that there was so much information in your stickied post, that finding the specific details I needed was somewhat difficult. :P

I only have one more question, just so I can make my routine concrete, if you'd be willing to answer. Could you validate whether or not this specific routine is acceptable for my aforementioned goals?

Dynamic stretches to begin.
Lunges, squats (with barbell) and deadlifts for primary strength.
Isometric/static stretches post-strength exercise. (Split exercises for isometric and exercises from video 1 for static, right?)
Relaxed stretching. (This is when you do passive stretching until the tension dissipates, correct?)

Thanks again, Superfoot. You're very kind. :D

[Van Zandt]

My problem, simply put, was just that there was so much information in your stickied post, that finding the specific details I needed was somewhat difficult

I aim to confuse! :D :cool:

Glad I could help; hope I can help some more!

Dynamic stretches to begin.
Lunges, squats (with barbell) and deadlifts for primary strength.
Isometric/static stretches post-strength exercise. (Split exercises for isometric and exercises from video 1 for static, right?)
Relaxed stretching. (This is when you do passive stretching until the tension dissipates, correct?)

Got it in one! That is essentially the perfect sequence of exercises in a workout. Though I would do the exercises from video # 1 before the isometric stretches :cool:

Relaxed stretching. (This is when you do passive stretching until the tension dissipates, correct?)

Yup - stretch until you feel tension, wait it out, then increase the stretch. Repeat this cycle until you can't go any further. A quick tip - if the tension has not eased up even a little bit after 30-40 seconds, chances are it probably won't for the rest of that set. Come out of the stretch, rest a little bit and try to go a bit further in the next set.

Thanks again, Superfoot. You're very kind.

You're welcome buddy :cool: