NEEDED: Flexibility Advice

[NYerRoman]

Hey all.

Ok. I had a real bad accident 3 years ago in which my femur bone split and my knee cap got screwed up.
I was immobile for 10 months after the accident and then another 6 or so rebuilding the muscles....I was on hold 2 years.
Now, the problem is that I lost all flexibility and am stiff like a board (ok...that's a bit of an exaggeration) and cannot do splits, need a lot of time warming up and stretching to get kicks right....

I have read books and books, and bought books and books, and read the threads here and you name it, I tried.

Can someone offer a lasting, direct, (relatively quick - not years) and effective approach and exercises that will allow me to get the splits again and have my roundhouse kicks that don't seem to take all my efforts to get?

Thank you.
peace brothers and sisters.

[IronFist]

Relax into Stretch by Pavel Tsatsouline

www.dragondoor.com

IronFist

[shinji]

Try yoga--you will build strength and flexibility. Ashtanga yoga kicks a$$. it will make you sweat and get you flexible.

[wushu chik]

see my post stretching and flexibility.............

[Silumkid]

Yoga is excellent. Never read that book by Tsat that Iron recommended but have heard good things about it...relaxation is key.

In that respect, if I had to recommend only one way to stretch, I would go with PNF stretching. The idea is that you get into your stretch and hold it statically for about 20 seconds...you then resist against the stretch isometrically for about 10 seconds then stretch again. It temporarily overloads the "stretch reflex" in the Golgi tendons and allows a greater range of movement. Be very careful with it though. I have seen people in one session gain as little as 1/4" all the way up to several inches. Again, BE CAREFUL! I can't stress that enough.

[yu shan]

Silumkid

by resisting against the stretch isometrically, is this tricking the muscle to relax?