Alucard
Community Member
Vae Victus...
Posts: 222
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Post by Alucard on Oct 1, 2004 12:21:44 GMT
How can I do condition my body efficiently so as to allow me do the splits. It's really just a thing for Kung-Fu and Aerials. Just think it'll help tis all...
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Post by Dackpt on Oct 5, 2004 19:23:04 GMT
Firstly, have a read of 'stretching principles' article and then 'PNF Stretching' article. (Top threads in the Clinic forum) For Horizontal Splits, you need to stretch the following muscles. ------------------------ Gracilis, Sartorius, Pectineus Adductor - Longus --------------Brevis --------------Magnus ------------------------ The Bottom four go from the inside groin and attach down the femur to pull the legs together (Adduct). The top two finish below the knee so bending your leg at the knee effects how they are stretched, but essentially they do the same job. To stretch the bottom four, do stretch number 5 on 'PNF Stretches' (follow the instructions on the stretches 1 & 2) To stretch the top two (along with the bottom four) do the following stretch. Follow the principle of the first stretch. (Push – Stretch) Hope this helps DackPT
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broken
Community Member
Posts: 12
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Post by broken on Jan 15, 2005 21:43:47 GMT
it kind of depends which splits you are talking about really.....front/back or box splits.
I would really reccoment Iyengar yoga for all over body flexibility and strength......combines well with the PNF stretching too.
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Post by PhysioSpecialist on Jan 15, 2005 22:37:05 GMT
Hi Folks, New to the forum but long in the tooth Chartered Physiotherapist and Martial Artist. Can I politely suggest viewing the Stadion Publishing website www.stadion.com/ and then purchasing the book Stretching Scientifically by Tom Kurz. Often times you will see ads for the book (Uk distributor in Berkshire) in Combat or Martial Arts Illustrated. It is very important for you to understand that the ability to perform the splits, particularly box splits, relies on you understanding how the iliofemoral ligament at the front of the hip joint determines HOW you achieve the split. i.e. feet pointing up or forward. Very few people have body limitations that prevent excellent flexibility; the key is blending dynamic stretches (each morning B4 breakfast) with micro- & macrocycles of isometrics (aka PNF) (Mon/Tues/Thirs/Fri). Remember splitting your legs is completely against what our Gamma Loop (nervous system regulation) is designed to do....seen any Zebras running away from Lions in full box splits?? Course not but you know...I'm 32 and can still do a full split across 2 chairs because of Kurz's book. Love to do a seminar on this stuff for you all cos' there is a lot of pseudoscience out there on stretching! Bye 4 now, Owen JKD Moore
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touch
Community Member
How`d u like dem apples!!!!!!!!!!!
Posts: 202
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Post by touch on Feb 21, 2005 17:20:42 GMT
physio I wonder if u can help me i went to the docs a few months back cos every now and again i get trapped wind (fizzy drink fan im afraid) and wen it get trapped wind i get an unexplainable pain just under my shoulder blade and in my chest, its the most pain ive ever feel in my life ever i cant walk, or move. The doctor said that its becos ive damaged these surrounding muscles which are weaker then the rest of my body, and the trapped wind will cause these pains. now my doc never gave me any tips on how to build these muscles up , i do a really physical job (im lifting all day ) and i go swimming once a week and touch wood i havent had it back but is there anything i can do to ensure i dont damage the muscle again
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