What should I be doing to improve flexibility in my legs?

Question

I have recently started thai boxing and am really enjoying it but I am having problems with high kicks; I am not very flexible. Can anyone recommend a stretch routine that would give quick results? When finished I would like to be able to do the splits and touch my forehead with my foot. Is this a realistic goal? Also I don't have time to start a yoga class.

Answer 1

stretch stretch stretch! seriously, when i was a lil kid in martial arts i was as stiff as a board, but now i am known for being ridiculously flexible!!! people ask me "how?" all the time, the answer is STRETCH!

Answer 2

stretches! lots of them, yoga's really good too! & try to do the splits every day, if you can' get all the way down, do a little bit each day, and you'll go a little bit further every time!! =) I did it, and it worked!

Answer 3

Hi.

How realistic your goals are really depends on your body.  Some people naturally aren't as flexible as others. After a year or so of martial arts and stretching I was able to do the splits (forward and backward that is, side to side I still can't do completely) with only minor discomfort.  On the other hand my instructor has been taking martial arts and stretching for 20+ years and can only comfortably touch his toes.  

I personally don't think your goals are all that unrealistic but don't be surprised or discouraged if after months and months of regular stretching you don't reach them.  Some people simply aren't built for it...  Even if you don't obtain great flexibility stretching will reduce the risk of pulling a muscle so keep doing it even if your flexibility goals change in one way or another.

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Here's the stretching routine I got flexible using:

Hold all stretches for about a minute (or more) but no less than 20 to 30 seconds otherwise you won't get much (if any) of the benefits of stretching.  Also for all stretching you don't want shooting pain, only moderate discomfort.

*Stretches 1 and 2:  Sit down, extend one leg and bring the other one in so that your foot is sitting beside or touching your inner thigh. Keep your toes pointing straight up and reach for them pulling yourself down.  If you can't reach your toes grab a hand full of you pant leg or if you’re wearing shorts grab your ankle (you can use either or both hands for this stretch).  

After the minute is completed switch your legs for the second stretch and repeat for one minute.

If you can get a good grip on your foot pull it back and try to point your toes at your head so you can stretch additional muscles as the same time.

*Stretch 3.  Bring the bottoms of your feet together and pull them toward your body as close as you can get them, push down on your knees.  If you can lean forward do so.  Some people like to grab their feet and push down with their elbows; this is mostly just personal preference but it will force you to lean forward a bit.  And again, hold for one minute.

*Stretches 4 and 5:  Spread your legs out as far as they will go, point your toes straight up and reach for one foot with either or both hands pulling yourself down. This is very similar to the first stretch.

After the minute is completed switch to your other foot for the fifth stretch and repeat for one minute.  You will not have to move your legs.

*Stretch 6:  While keeping both your legs as far apart as they will go and your toes pointing up, lean your body straight forward and reach for both of your feet to help pull yourself down. Again, one minute.

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I would do this at least twice daily; it's pretty simple and only takes six minutes. You can do this while watching TV even but certainly before and after a workout.  Once completed if you feel so inspired you could do it again.

For all of the above stretches set a goal.  Work toward touching your forehead to your knees or to the floor. For stretch three though try to touch your knees to the floor and then your forehead to the floor by leaning forward, but don't pull a muscle trying of course, take you time.

From standing you may also want to try picking up your foot behind you grabbing it and pulling up and toward you back just to get a better rounded leg stretch.

Just keep in mind that no matter your full flexibility potential it will take time, maybe as much as a couple weeks before you start to see any noticeable improvement.

I hope this helps and good luck :)

Answer 4

Stretch, work out stretch, repeat. When you have gotten tired and bored with this. Start over again.  Sorry no magic or short cuts available.