Need Help - Stretching

[krelnius]

Ok I have been reading tons about stretching for a while now and nobody seems to agree on anything if its how long to hold a stretch, when to stretch, if its good or bad for you, etc.

My last stretching routine was techniques Tom Kurz uses but it caused more soreness than I thought was safe.

I decided to come here and ask if anyone can give me a specific and scientific stretching method or blow my mind with some stretching information that is reliable and not a "sell DVDs/books" theory that just causes injuries.

Incase its relevant my goal is to increase the range of my high kick as much as possible.

Bonus points to anyone that can give me tips on how to walk on my hands.

[Pipirr]

Peak Performance magazine is a good resource for sports and exercise related issues. They do a good job of explaining the latest published research; and you don't have to buy the newsletter.

A long list of their free articles on stretching here:
http://www.pponline.co.uk/encyc/stretching.htm

[Pipirr]

Is that high kicking for Aussie Rules football, or hich kicking for a chorus line?

[Gravy]

Bonus points to anyone that can give me tips on how to walk on my hands.It helps if you have a band saw.

[Modified]

Incase its relevant my goal is to increase the range of my high kick as much as possible.

It's more than relevant. Stretching before exercise is generally a bad idea, unless it helps with form (such as stretching hip flexors before squatting, if necessary), but stretching is your goal here. To minimize injury, you should warm up before stretching, and do dynamic stretches before static stretches.

Bonus points to anyone that can give me tips on how to walk on my hands.Are you limited by balance or strength?