I have had good results with Tom Kurtz stretching method outlined in his book:

Stretching Scientificaly

The most important piece I took from this is that static stretches such as holding a split, is not what will allow you to kick fast, and high. This is a different type of flexibilty. 

I started to pull muscles a couple of years ago, I never had this issue before, so I started to research it a bit. 

After reading this book, I took 2 weeks, and every day, 3 times a day did 20 reps of dynamic stretches, (also called Stretch or swing kicks)

Front up
In to out
Out to In 
side up

at the END of my work out, I did static (held) stretches, (deep horse stance, front and side split positions etc)

After two weeks, my flexibilty for kicking had improved, I was less sore and required very little warm up to kick high. 

there is a lot more to it, but if you get the book he includes sport specific sample work outs. 

He also has a DVD by the same name.
Good Luck!
Gordon

I use GM Sang H. Kim's "Ultimate Flexibility" DVD. It's a great all around stretching dvd.

I also use a technique I learned at a Bill Wallace seminar nearly 20 years ago for straddle splits. Sit with your legs open at 90 degrees for 2-3 minutes. Then, move your legs open only 1 inch for 2-3 minutes. Go down to your right, left & forward during the time.

Do this 10 times. I've been doing it nearly daily for 10 years. I hold the position for 2 miniutes before moving the inch. It helps a lot.

"Ultimate Flexibility" is excellent for all around stretching. I'd use it more!

i do 2 kinds of stretching, composed of the same stretching exercises.  the only difference is how far i push myself.  one kind to prevent injuries during any kind of motion, and one to become more flexible. 
i don't do full stretching at home.  but i do just a little stretching...  when i say little, i mean i do whole body stretch, but i don't push myself to the max.  i just stretch enough so that i won't pull something if i have to bust a move in the middle of the day.  at the gym, however, i do push myself to my max, and little more, in order to be more flexible. 

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i'm delicious

When I work out, I do my stretches with more focus and intensity. On my off days, when I am watching TV, I do some light stretches, mainly to keep the blood going.  So I do my straddle stretch and pulling my chest to the ground lightly.  Just to a point where it feels good.  I also do some hip rotations and upper torso rotations to keep my core loose. 

I have a bad back and sometimes I find doing hip rotations and upper torso rotation (like dancers do) helps warm up my mid section.

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Yokixx wrote: I have a bad back and sometimes I find doing hip rotations and upper torso rotation (like dancers do) helps warm up my mid section.

that's pretty much the first thing i do when i wake up.  putting my lower back in full rotation slowly.  otherwise, i don't know when i'll throw my lower back out again.

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i'm delicious

check out the advert at the bottom of the page( elastic steel). i done the tom kurtz method on and off for years and got half decent results but last year i felt like i needed a change so i finally settled on elastic steel. the book and the dvd try to stress the point that if you are looking for flexibility you must have the required strength in the muscles or you are going to struggle to overcome your built in stretch reflex( what stops you from going any further ). i felt this method was a breath of fresh air to my routine as i always suffered from pain around my hips but after the conditioning excersises that is a thing of the past. i know this sounds like an advertising post but it's not and it  really did work for me. check out the website and forum to see what others think about it. www.elasticsteel.com  hope this helps

Certainly! Acquiring strength in the muscles you want flexibility in is absolutely essential. Anyone good at teaching stretching will invariably tell you this. Just see the stretching scientifically post above. Stretching is a long term thing though. You have to keep at it.

doughboy wrote: Yokixx wrote: I have a bad back and sometimes I find doing hip rotations and upper torso rotation (like dancers do) helps warm up my mid section. that's pretty much the first thing i do when i wake up.  putting my lower back in full rotation slowly.  otherwise, i don't know when i'll throw my lower back out again.

  I agree doughboy, I think if I can just remember to do these first thing in the morning, that would be good.  I do love this as part of a warm up before classes.  I hear my back crack sometimes when I do this.  I feel like Tin Man on the wizard of oz.  If only I can find me some oil!

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