Flexibility and Martial Arts
Flexibility is a vital part of martial arts training.Though most martial arts focus on static stretching due to their respective traditions, the latest science finds that dynamic stretching has significantly more positive potential.Stretching is essential in any athletic endeavor, but in martial arts it becomes vitally important because of the extreme range of motion required for many of the kicks. The explosive nature of martial arts also requires flexible muscles and joints.The good news is that anyone at any age can change their flexibility level. Just start right from where you are now and build on it day by day. If you don’t know how to start, it’s best to take some private lessons with an instructor that can assist you in gently stretching your body and taking it further than you can on your own.
The American College of Sports Medicine (ACSM) lists the following five types of stretches :-
Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch.
Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.
PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements.
Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch.
Martial artists should also experiment with different stretches in order to add variety to their stretching routines.So here are some exercises for you :
Chest
The chest muscles are known as the pectorals. Any time your upper arms moves across the front of your body, your pecs contract. To stretch these muscles, the exact opposite motion needs to be performed.
With the help of a doorway, you can easily stretch your pectoral muscles. Here's how to stretch your pecs in a doorway:
1. Stand in the middle of a doorway with one foot in front of the other
2. Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway
3. Shift your weight onto your front leg, leaning forward, until you feel a stretch in your chest muscles
4. Hold for 15 seconds
5. Relax and return to starting position
Repeat above 10 more times
Shoulder
The deltoids are the muscles on the outsides of the shoulders.
The following stretch opens up the front and the top of the shoulder and the neck, low back, and hamstrings.
1. Begin by standing with your feet out wide. Your toes should point forward so that your feet are parallel. Holding a towel, take your hands behind your back and hold one end of the towel in each hand.
2. Bend your knees generously and take an exhale to hinge at your hips and fold your chest down towards the ground. Keep hold of the towel and let your hands fall over your head as much as they can. If you want a deeper stretch, bring your hands closer together on the towel.
Back
The latissimus dorsi, rhomboids, trapezius and erector spinae are back muscles that can be stretched with four different movements -- flexion, extension, rotation and lateral flexion.
1. Start in kneeling, with your hands stretched in front of you. If you have tight quads that prevent you from getting into the deep kneeling position you see Jeff in, just go as far as you can go comfortably.
2. Move your hands to one side so they are at a 45-degree angle (or more) to your body. You should feel a good stretch in this position.
Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times, then switch to the opposite side.
Tris and Bis
The triceps are the large muscles on the back of the upper arms and the biceps are the muscles on the front.
For biceps start by sitting on the floor with your legs bent at your knees and your feet flat on the floor. Put your hands flat on the floor behind you with your elbows straight and your fingers pointing away from your body. Walk your hands out behind you until you feel a stretch in your biceps. Hold this position for 30 seconds and repeat this stretch three times.
To stretch your triceps, raise your right arm straight up, bend it at your elbow and allow your hand to rest behind your neck. Your right elbow should point straight up. Reach with your left hand over your head and place it on your right elbow. Gently pull your right elbow backward with your left hand so you feel a stretch in your right triceps. Pause for 30 seconds and switch sides. Repeat this stretch three times.
Quadricep Stretch
The quadriceps are the muscles on the front of the thighs.The standing quad stretch is excellent for improving flexibility.
1. Stand on one leg. If you need support, hold onto something solid, such as a wall or chair, for support.
2. Bend your right knee and bring your heel toward your buttock.
Reach for your ankle with your opposite (left) hand.
3. Stand up straight and pull in your abdominal muscles. Try to keep your knees next to each other. Relax your shoulders. As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip.
4. Breathe deeply and hold the stretch for 20-30 seconds, release and repeat on the left leg, this time holding your ankle with your right hand.
Hamstring
1. Sit on the floor with both legs out straight.
2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
3. Hold this position for 15 to 30 seconds.
Relax back into the starting position.
Repeat three times.
Calf
Your calves are actually made up of two muscles: The gastrocnemius.
1. Start in a high plank with your hands directly under your shoulders.
2. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body's in an inverted V shape.
3. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be.
4. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground.
The American College of Sports Medicine (ACSM) lists the following five types of stretches :-
Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch.
Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.
PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements.
Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch.
Martial artists should also experiment with different stretches in order to add variety to their stretching routines.So here are some exercises for you :
Chest
The chest muscles are known as the pectorals. Any time your upper arms moves across the front of your body, your pecs contract. To stretch these muscles, the exact opposite motion needs to be performed.
With the help of a doorway, you can easily stretch your pectoral muscles. Here's how to stretch your pecs in a doorway:
1. Stand in the middle of a doorway with one foot in front of the other
2. Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway
3. Shift your weight onto your front leg, leaning forward, until you feel a stretch in your chest muscles
4. Hold for 15 seconds
5. Relax and return to starting position
Repeat above 10 more times
Shoulder
The deltoids are the muscles on the outsides of the shoulders.
The following stretch opens up the front and the top of the shoulder and the neck, low back, and hamstrings.
1. Begin by standing with your feet out wide. Your toes should point forward so that your feet are parallel. Holding a towel, take your hands behind your back and hold one end of the towel in each hand.
2. Bend your knees generously and take an exhale to hinge at your hips and fold your chest down towards the ground. Keep hold of the towel and let your hands fall over your head as much as they can. If you want a deeper stretch, bring your hands closer together on the towel.
Back
The latissimus dorsi, rhomboids, trapezius and erector spinae are back muscles that can be stretched with four different movements -- flexion, extension, rotation and lateral flexion.
1. Start in kneeling, with your hands stretched in front of you. If you have tight quads that prevent you from getting into the deep kneeling position you see Jeff in, just go as far as you can go comfortably.
2. Move your hands to one side so they are at a 45-degree angle (or more) to your body. You should feel a good stretch in this position.
Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times, then switch to the opposite side.
Tris and Bis
The triceps are the large muscles on the back of the upper arms and the biceps are the muscles on the front.
For biceps start by sitting on the floor with your legs bent at your knees and your feet flat on the floor. Put your hands flat on the floor behind you with your elbows straight and your fingers pointing away from your body. Walk your hands out behind you until you feel a stretch in your biceps. Hold this position for 30 seconds and repeat this stretch three times.
To stretch your triceps, raise your right arm straight up, bend it at your elbow and allow your hand to rest behind your neck. Your right elbow should point straight up. Reach with your left hand over your head and place it on your right elbow. Gently pull your right elbow backward with your left hand so you feel a stretch in your right triceps. Pause for 30 seconds and switch sides. Repeat this stretch three times.
Quadricep Stretch
The quadriceps are the muscles on the front of the thighs.The standing quad stretch is excellent for improving flexibility.
1. Stand on one leg. If you need support, hold onto something solid, such as a wall or chair, for support.
2. Bend your right knee and bring your heel toward your buttock.
Reach for your ankle with your opposite (left) hand.
3. Stand up straight and pull in your abdominal muscles. Try to keep your knees next to each other. Relax your shoulders. As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip.
4. Breathe deeply and hold the stretch for 20-30 seconds, release and repeat on the left leg, this time holding your ankle with your right hand.
Hamstring
1. Sit on the floor with both legs out straight.
2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
3. Hold this position for 15 to 30 seconds.
Relax back into the starting position.
Repeat three times.
Calf
Your calves are actually made up of two muscles: The gastrocnemius.
1. Start in a high plank with your hands directly under your shoulders.
2. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body's in an inverted V shape.
3. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be.
4. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground.
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