Hurdler's Stretch vs Unilateral Sit and Reach Hamstrings Stretch

[sarimavired]

maan i would like to have that flexibility, its damn painful for me to do an easy side kick (yeop chagi), the problem is in my hips :( dunno exactly what

[kungfufighter18]

i usually stretch both ways, but due to bad hip flexibility it is uncomfortable to put my leg behind me, should i switch to stretching the other way only

[greatermo]

Thanks for the instructions Paaul.

Are the dvd's more detailed versions of the youtube vids? Thanks.

[Elasticsteel]

Yes, the hamstrings flexibility system goes into much more details.

[dublushq]

you know your body so well and you know how to explain to us what to do.. thank you so much

[Elasticsteel]

Thank you for watching.

[samanbandana]

i love ax kicking and i do it a lot and i believe as a result of that, i have developed severe pain in my left femur joint ( i usually use my left leg for ax kick) is there any hope for me Paul? are there some stretches to help me?

great videos and best wishes!

[Elasticsteel]

samanbandana,

I never heard of the femur joint. I guess you mean hip joint.

I doubt stretching is what you should do.

See a professional in your area.

[Qbabxtra]

Hi Paul!

First of all, great videos! Really helping me out since i am doing Tae kwon do and want to make the split and other flexible moves.

Now I want to start stretching one hour each day, so i can progress quickly. My question is, is there anything i should watch out for, so i dont get injured? Is it dangerous to stretch quite deeply every day?

Best Regards from Norway.

QBab

[Elasticsteel]

QBab,

My usual recommendation is not to do deep stretches everyday. There are individual variations, but to start with deep stretches should be done 3 times a week.

[Qbabxtra]

Thanks for great answer! :D

[OBrien19]

My hips are naturally rotated out how can I work on rotating them in? Your videos are great I have learnt so much from them

[Elasticsteel]

OBrien,

The simple answer is to strengthen the inaward rotators and stretch the outward rotators.

More complex answer is to figure out, which muscles are causing the outward rotation and at what position of the hip.

Almost every muscle contributes to rotation, thus it goes beyond just deep rotators.

[ChrisKsan]

Thank you for your videos and time.

[Elasticsteel]

Thank you for your comment.

[ChrisKsan]

On the otherhand, I don't have the same feelling of power and control with my left foot as I do with my right foot. Why do I have these issues and how can I fix them? One last question, I seem to have a weak right ancle, it's difficult even painfull at times to hop on it and sometimes when I'm running or anything like that it makes a sound like a pop. What could it be and how can I fix it? For now I have thought of working more with my left foot to allow healling since I suspect internal damage.

[Elasticsteel]

Chris,

It's not possible to give you correct guidance without proper testing.

You need a professional, who is next to you to guide you in the right direction.

[ChrisKsan]

Thank you for your view and time. Too bad I don't have one of those around here:))) Especially one that would think of the factors involved in the martial art.

[ChrisKsan]

Hy, I'm Chris and I'm a Taekwondo fighter. I always had a problem with my left hip, being naturally inward I guess, cause when I strech with my left foot on a outward position, I always get some pain in the knee. Now the right foot is some sort of a reverse case although I don't have majour problems with it. How do I fix my left foot problem? On the other hand my left hip seems to be the most flexible, allowing me to perform with better angles when I kick.

[Lufia2]

Great video. I youtube the mermaid stretch and there seems to be some variation. Could you please demonstrate the best way to do it or point me in the direction of the proper way?  Thank you!

[donworland]

You're a mensch for posting stuff like this. This one:proves my teacher told me right, and two: I should concentrate more on what you have pointed out is the trouble in my case. You nailed what no one has told me clearly and I always suspected, thanks.

[Elasticsteel]

donworland,

Glad to help.

[GringoESantoDomingo]

exactly pual when I do the unilateral hamstring sretch i get knee pain , however I can't get into the position to be able to perform the hurderlers strech. I have tight adduccors , I sit in the mermaid position but I dont feel a stretch?

[Elasticsteel]

Are you sitting in Pilates mermaid or ElasticSteel mermaid? Try to form a straight line from one knee to the hips to the other knee. Try to sit straight by moving the knee of the side leg away from your and letting that hip come closer to the floor.

[GringoESantoDomingo]

I will try that , love the splits video by the way , already starting to get more flexible. I will also start to stregthen those areas , I had no idea that by stregthening those muscles that they could become more flexible, Again thanks for all the comments , really means alot to me man , planing to by the hamstring system and lower back video next week, If I do the splits workout every other day will I do the hmstring system in between?

[Elasticsteel]

Since you already started with the Splits, you should concentrate on that for few months and go to the hamstrings after that. I would not do deep stretches everyday.

[GringoESantoDomingo]

ok I will stick with the splits for about two months, if I can work the low back routine in with the splits routine I will order that tonight, One last question what is a good amount of time to hold the deep stretches. I am already seeing results. I am going to start to do about two atempts at each split at the end of each workout. ANd yes I am following your advice now to olny do the full workout every other day , again thanks

[Elasticsteel]

Stoeff, accepted.

[greymalkinfilms]

another set of questions (especially relevant to me in this case) expertly cleared up: thank you very much.

i may be sticking my neck out saying this, but in my experience very few martial arts instructors (in my case, karate) seem to be aware of these kinds of issues. but by all means correct me if i´m wrong.

[Elasticsteel]

greymalkinfilms,

Very few martial instructors study the science behind the movement. Unless they have education and/or do research in that field, the knowledge has no place to come from.

[ehisey]

So very true. I happen to be one of those rare martial instructors that is also educated in general fitness, plus research. I enjoy your videos as they help me to feel not nearly alone when butting up against common misinformation.

[muayjitsu87]

Hey Paul. I was just wondering, if i cannot perform a slow controlled front snap kick, could that also attribute to overly strong quads coupled with weak hamstrings? I ask this because in my martial arts training, i seem to be doing large amounts of quad and little hamstring exercises.

[Elasticsteel]

Muayjitsu87

Probably not attributed to that. Weak hip flexors, possibly.

[spishade]

You're awesome man!! Many thanx for this and all your other vidz.

I'm a TKD practitioner but can't do the splits... can't even get close. I feel that I have a problem with my hips (rotators)... can u recommend some of your vidz to help with this?

Thanks again!!

[Elasticsteel]

Spishade,

There is hardly a muscle in the hip that doesn't have something to do with rotation.

My butterfly video may give you some ideas.

[spishade]

Thanx for your response bro!!

[Comersex]

Your videos are very unique.

What was those things next to you on your right?

Thanks for the video.

[Elasticsteel]

Next to me were some props that come with Hamstrings Flexibility System.

[Four4458]

Excellent video.

Very informative and straight to the point.

[Elasticsteel]

Thank you for your comment, Four4458.

[prettyprince567]

paul i really need ur help and i hope u respond...i do martial arts and have been doing for nearly 2 years and my flexibility is average i wud say, but wen i tried the hamstring stretch u just showed with the hip rotated inwards, i get a serious cramp in my glutes, and this is a huge problem for me, in martial arts i cant do drill where u have to execute a roundhouse slowly i get a cramp in my glutes agen, also i cant do certain stretches cause of this cramp in my glutes, any advice? thanks =)

[Elasticsteel]

prettyprince567,

You probably have very tight outward rotators, week inward rotators or both. Work stretching and strengthening them respectively.

[Windorii]

Great video, Paul. Now I understand why I can't get my toes to point up.

So your Mermaid stretches will help?

[Elasticsteel]

Windorii, Mermaid will help when your non-extended upper leg is rotated in.