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  1. #1

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    A new use for horsestance.

    Many threads on horse stances turn into arguments over whether or not its usefull for leg strength, application etc.

    Well forget that mess.

    Ever since I began MA some 6 years ago, I've always had trouble getting my hips to open up.

    I've recently abandoned static stretching completely, and moved on to doing 5 minutes of dynamic stretching once in the morning, and once before I train. After 2 weeks of this, I can already kick as high as my flexibility allows for with no warmup beforehand. After 6-8 more weeks of dynamic stretching like this, I will have maximum flexibility while kicking with no warmup.
    Here is a link for showing you the proper way to do dynamic stretching:http://www.stadion.com/column_stretch5.html
    You're probably asking yourselves: Now where does horse stance come into the equation, good sir?

    Well, not only does horse stance give you a relative good burn over a long time of holding it, but, having a good horse stance, will, in fact open up your hips tremendously. Now some of you are probably working at a desk for most of the day, sitting down for the majority of it.

    Not only does this tighten the two major muscles surrounding your hip flexor, but is one of the reasons old people hunch over the way they do.

    Holding a horse stance as part of your training regime will cure this problem. It will over time, loosen these tightened balled up hip muscles, tendens, and ligaments, but also giving them increased strength. After doing doing horse stance, coupled with my dynamic stretching routine, my hips can open themselves up with no problem. They no longer scream at me for doing things requiring the hips to open up a great amount.

    Make sure your horse stance is not too wide, it should have your shins almost vertical, with the knees splayed out, this will stretch not only the groin, but over time, open your hips.
    Horse stance, great for flexibility and tenden/ligament strength.

    As a side note, doing long very powerful rooted stances, such as horse stance, will increase the strength of the muscles, and ligaments around your knees. My Hung Ga instructor did wushu at the university Wushu club until he graduated. By the time he left Wushu, he couldn't even walk up stairs without his knees having shooting fiery pains going through them. After doing Hung Ga for a few years, his knee problem has been completely resolved to the point where he doesnt even need knee braces anymore.

    This is a small part of horse stance, but a huge part of many long powerful stances done properly.

    If you do have knee or overall joint problems, taking a omega-3 fatty acid fish oil supplement for the reccomended dosage per day, will infact increase overall joint health, and increase mental sharpness, and awareness.

    -Your Kung fu nuthugger.
    Last edited by Axelton; 11/01/2007 11:12pm at .

  2. #2

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    How long should I hold the horse stance?

    I just tried it, and man do my hips feel better. I grabbed onto a railing, went into it, and then started going lower, just stretching everything out.
    Quote Originally Posted by Sifu Rudy Abel
    "Just what makes a pure grappler think he can survive with an experienced striker. Especially if that striker isn't following any particular rule set and is well aware of what the grapplers strategies are".

  3. #3

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    Quote Originally Posted by "Pandinha" aka Anthony
    How long should I hold the horse stance?

    I just tried it, and man do my hips feel better. I grabbed onto a railing, went into it, and then started going lower, just stretching everything out.
    Honestly, the longer you can hold it the better.

    One thing I forgot in my OP was try not to have you pelvis pointed forward. Keep your butt from curling under you hips. And keep your back straight, this will give you the maximum overall stretch in your hips.

  4. #4

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    And relax the sphincter

  5. #5
    DerAuslander's Avatar
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    Quote Originally Posted by "Pandinha" aka Anthony
    How long should I hold the horse stance?

    I just tried it, and man do my hips feel better. I grabbed onto a railing, went into it, and then started going lower, just stretching everything out.
    Start with a minute, and then try and work yourself up to about 5. Beyond that, all you're really working on is stamina.

    Olympic Taegwondo requires the ability to quickly alternate kicking legs and stances without sacrificing power for speed. I had a huge problem with throwing multiple roundhouses, both in speed and flexibility. After a few weeks of horse stance training, the problem had disappeared. My hip flexors were much more pliable while still retaining power, and this exercise helped my kicking more than any static splits and the like.

  6. #6

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    Quote Originally Posted by Errant108
    Olympic Taegwondo requires the ability to quickly alternate kicking legs and stances without sacrificing power for speed. I had a huge problem with throwing multiple roundhouses, both in speed and flexibility. After a few weeks of horse stance training, the problem had disappeared. My hip flexors were much more pliable while still retaining power, and this exercise helped my kicking more than any static splits and the like.
    Exactly man. I was an avid static stretcher till I realized it is useless as it made my muscles clumsy right after doing them. PLus if someone attacks you, are you gonna say "Wait, let me stretch first."?

  7. #7
    DerAuslander's Avatar
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    I just want to add that by changing stances I did not mean back stance, front stance and the like, but rather southpaw or orthodox.

  8. #8
    Jack Rusher's Avatar
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    Anthony--

    My personal trainer recommends 1-5 minute "wall sits" (building up from 30 seconds if you can't initially do it for one minute) to open the hips and pre-hab the knees. The wall sit is like a horse stance against a wall:



    I showed him the low CMA version for comparison. He said it was a better but more difficult version of the same exercise, which also turns up in a slightly different form in yoga as "chair pose."
    “Most people do not do, but take refuge in theory and talk, thinking that they will become good in this way” -- Aristotle, Nicomachean Ethics, II.4

  9. #9
    Teh El Macho's Avatar
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    Quote Originally Posted by "Pandinha" aka Anthony
    How long should I hold the horse stance?

    I just tried it, and man do my hips feel better. I grabbed onto a railing, went into it, and then started going lower, just stretching everything out.
    Pavel Tsatsouline suggests to keep a stretch for no less than 10-15 seconds. Anything less does not allow the ligaments to adjust and the muscles to relax into the stretch. Holding the stretch for 30 seconds would allow you to increase the stretch in gradual steps. That is, hold a stretch for 30 seconds, then do a gradual increase in the stretch for another 30 seconds and so on and so on.
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

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    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris

  10. #10

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    Here,

    Plenty of horse stand for stretching.

    http://www.youtube.com/watch?v=mLG-aZU6Wbs

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