Hey guys, i have some big problem with my stretching routine. First, i am really inflexible, i cannot do correct squats without something under my heels :'( body weight third world squat is not possible. Ive started the Muay Thai class back in mid 2012 and had some big problems with my hip. Every kick, above my hip coursed pain. The doctor took many images and a MRT but told me its an impingement - and stop blabla... ( i think it's the easiest answer for him.. ) . So for me, i decided to train but without doing high kicks and first start to learn the side-split. Ive read mostly all pages from Van Zandt and from Tom Kurz. But i need youre direct advise i think... im really depressed at the moment. Im working every other day with isometric side-split strech. Normaly i do 3 Sets, each with 3 times tension ( 10sec ) and relax , go deeper, and the last tension i hold for 30 seconds. Ive doing this for the side split http://www.lieweb.de/split/20131225_193009.jpg and this was my maximum im 12.2013. And this http://www.lieweb.de/split/20140120_194000.jpg is my maimus now ? I cannot see a progress for my hamstring im doing http://www.livemint.com/r/LiveMint/Period1/2013/12/03/Photos/exercise1--310x465.jpg relaxed 3x 30seconds. and standing toe touch , 3x 30sec min. I thought i have to change something and wanted to ask here before i do. At the moment i am thinking of something like this Day 1: run for 45mins Foam roll calves, hammies, glutes, hip flexors, quads and adductors (in that order) for 5-10 minutes. Single-leg stiff-leg deadlift bodyweight each leg 3 sets of 10 slow rep Front lunge with bodyweight each leg 3 sets of 10 slow rep Isometric front & side splits Relaxed front & side splits Isometric hamstring stretch with band Relaxed hamstring stretch Going in a Squatting position holding on something as long as possible ( 2mins ? ) Day 2: foam roll relaxed calve, hamstring stretch relaxed front & side split working on the squatting position I often read, strength is the key for flexibility, but if i cannot do squats correctly i had to work on a other way. Hopefully someone can help me Rainy greetings from germany
