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the stretches that work the best for me are to do the splits and touch my nose to my knee!.
i usually hold it for about a minute or so!.
but do NOT hold it if it's hurting you!.
because you could pull a muscle and lose your flexibility!.

if you can do this stretch easily, do an oversplit!.
put your foot up on a chair or something and lean your body down as far as you can!.

good luck and ave fun! :DWww@QuestionHome@Com

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I would suggest using a type of stretching called PNF or proprioceptive neuromuscular facilitation!. You would need someone to help you but the basic jist is that you are lying on the floor with someone stretching your leg for you but instead of just relaxing you actually push (with your leg) against the other person for intervals of 10 seconds or so!. With the in between times relaxing and allowing them to push your leg farther toward your head!.
Another really good idea would be to make sure when you are doing the splits your hips are square and if they are then do the splits with your front leg up on a block of some sort!.
Always make sure you are stretching at least 10 to 30 seconds at a time, otherwise your body will work against you and actually tighten your muscles!. And remember stretching is most effective if you have warmed up a bit first!.Www@QuestionHome@Com

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When wanting to maintain or reach higher kicks, flexibility is key!. Use the same stretches that are used for splits, also, just practice kicks EVERY DAY!. Even when you do not have practice you should be stretching daily!. The choice time for stretching splits or kicks is right after you run or take a hot bath or shower!. On of the techniques that I use to stretch my splits is to get two chairs (of the same height), or two stacks of pillows and do the splits on top of those!. It hurts some but it works! Good Luck!!!Www@QuestionHome@Com

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On my team, we wall stretch with partners and push eachother's legs up to help with flexibility!. also, if you have your splits all the way down, try rolling over slightly to the inside to get your stomach to the floor and hold your foot!. When your doing the kickline, put power and momentum into your kicks!. this helped me when i first started doing kicklines!. good luck!Www@QuestionHome@Com

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do your splits on the wall!.!.!. (start with right splits) and you place your right foot against the wall and push your left leg up onto the wall so it looks like your doing your splits except against the wall!. you'll find it more of a challenge then doing your splits on the ground!.
also, lay on your back and pull your leg towards your face!. relax, and then pull it back again!. do not push it so hard that it hurts though!!
to maintain your flexibilty once you get where you want to be, make sure you stretch often, probably every day!. good luck!! :) Www@QuestionHome@Com

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