I'm rather flexible, but still cannot do the splits. I'm trying to do a static stretching about three times a week, and about 30-60 minutes every time.

But I noticed, that when I'm trying to stretch with my body parallel to floor - holding body on my arms and legs on sides, stretching - after it I feel uncomfortable in my knees. When I'm stretching with my body upright, leaning back on the wall, and my knees looking up, all is good - no pain in the knees.

Is first way harmful? Or just my knees are still not ready?

According to @JohnP comment: good highkicks in my understanding are highkicks I can manage without body incline, with light warming, on a heihgt about 200cm(I'm 186cm), striking with my shin - not with foot lift. Splits will make it real.

Along with splits stretching, I'm trying to stretch splits-transfers - to move from right split to horizontal, and then to left - that helps heavily while turning leg for striking.

  • There is a positional difference between the two - when using the upright position your legs/knees/heels will be a lot more aligned with your hips, when you're leaning forward your hips are probably drastically out of vertical alignment, this can produce more lateral stresses in your knees. Use whichever position gives you less stress in your knees but still allows a good stretch through the groin area. You also don't need to be able to do the splits to be an awesome kicker. – slugster Jun 14 '19 at 11:11
  • @slugster, thank you for your comment, glad if you construct an answer from your comment. I know, and I have rather good high kicks, but I want more - more stretch will low stamina necessary for maintaining a kick. – user2501323 Jun 14 '19 at 11:44
  • @user2501323 - It might help if you outlined what you mean by "good high kicks" and what you think the splits might gain for you in your question. – JohnP Jun 14 '19 at 14:01
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  • @mattm, thank you. Missed these questions – user2501323 Jun 17 '19 at 6:22

You can do the splits if you warm up enough. Exercising enough will allow you to do the splits easily. Warm up with a long jog on a treadmill then try stretching into the splits. Just be careful: jogging is not best exercise (hard on the body and can put fluid in the lungs making you sick).

  • Thank you for your answer. I always warm up before - but still incomfortable with my knees while stretching first way. Have found second way (sitting vertically while stretching) optimal for me. Question was a bit about another thing - about proper position for stretching - to avoid knees pain. – user2501323 Jul 4 '19 at 7:31

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