Martial arts have grown in popularity over the years, and just as programs differ, the stretching requirements for them differ, also. Taekwondo, northern shaolin and savate all have many movements requiring extremely high kicks, and so flexibility stretching programs for them should emphasize stretching the legs, increasing the flexibility in hamstrings and hips; however, in the grappling arts the flexibility stretches would focus more on the core body and arms. A newcomer to martial arts should focus on overall flexibility, and develop more customized martial arts stretching program as advancement in the program is achieved.
If you want to make the most of your martial arts stretching program, you have to keep a few things in mind. The following outlines ways to maximize the efficiency and safety of your flexibility stretches and exercises.
1. Morning Stretching
Martial arts stretching each morning is a great way to keep improving. These flexibility stretches should be done on an empty stomach and last no more than 30 minutes. Be sure to include a warm up, a few dynamic type stretches and a cool down. Static, isometric or PNF stretches should be set aside for your primary stretching workout because they are too taxing to your muscles and are harder to recover from. Once you get used to starting your day with stretching, you will be very pleased with the results.
2. Warming Up
It is a good idea to use a two part warm-up procedure with a beginning and specific warm-up for the muscles. It should include calisthenics which will increase body temperature and increase the blood flow to the muscles. The specific warm up will have dynamic flexibility stretches that will mimic the movements of your martial art and will specifically help you attain the flexibility you need for the movements. This warm-up is vital as part of the morning stretching routine because your body may be more tight in the morning and there is a greater risk of injury if the warm-up is neglected. After the specific warm-up is completed, the main part of the stretching routine can be started, in this part of the routine you may focus on the flexibility needs of your particular martial arts program.
3. The Cooling Down
Start cooling down your body after you finish the main phase of your martial arts stretching. You'll find that your cool down will look not dissimilar from your warm up, as you need to get blood flowing to your muscles to help them adjust.
4. Precautions
Health and skill development is the whole idea of a martial arts stretching routine. Injuries to any part of your body can derail your progress. Follow these hints to keep your flexibility stretches safe.
* Talk to a physician before you start a stretching or training routine of any kind. You'll not only be safer when you do it, you'll have the approval of your doctor, leaving you feeling more free to make progress.
* Stop if you feel pain during or after doing flexibility stretches. You should feel your muscles stretching, but the warmth you feel should not turn into pain. Even a small amount of pain can signal muscular or connective issue injury and puts you at greater risk of permanent damage to your body. Moderate or severe pain while stretching should be reported to your doctor.
* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.
Increase the benefits of your stretching routine by using these advanced martial arts stretching methods. You will be surprised at how fast you increase your functional flexibility. - 31497
If you want to make the most of your martial arts stretching program, you have to keep a few things in mind. The following outlines ways to maximize the efficiency and safety of your flexibility stretches and exercises.
1. Morning Stretching
Martial arts stretching each morning is a great way to keep improving. These flexibility stretches should be done on an empty stomach and last no more than 30 minutes. Be sure to include a warm up, a few dynamic type stretches and a cool down. Static, isometric or PNF stretches should be set aside for your primary stretching workout because they are too taxing to your muscles and are harder to recover from. Once you get used to starting your day with stretching, you will be very pleased with the results.
2. Warming Up
It is a good idea to use a two part warm-up procedure with a beginning and specific warm-up for the muscles. It should include calisthenics which will increase body temperature and increase the blood flow to the muscles. The specific warm up will have dynamic flexibility stretches that will mimic the movements of your martial art and will specifically help you attain the flexibility you need for the movements. This warm-up is vital as part of the morning stretching routine because your body may be more tight in the morning and there is a greater risk of injury if the warm-up is neglected. After the specific warm-up is completed, the main part of the stretching routine can be started, in this part of the routine you may focus on the flexibility needs of your particular martial arts program.
3. The Cooling Down
Start cooling down your body after you finish the main phase of your martial arts stretching. You'll find that your cool down will look not dissimilar from your warm up, as you need to get blood flowing to your muscles to help them adjust.
4. Precautions
Health and skill development is the whole idea of a martial arts stretching routine. Injuries to any part of your body can derail your progress. Follow these hints to keep your flexibility stretches safe.
* Talk to a physician before you start a stretching or training routine of any kind. You'll not only be safer when you do it, you'll have the approval of your doctor, leaving you feeling more free to make progress.
* Stop if you feel pain during or after doing flexibility stretches. You should feel your muscles stretching, but the warmth you feel should not turn into pain. Even a small amount of pain can signal muscular or connective issue injury and puts you at greater risk of permanent damage to your body. Moderate or severe pain while stretching should be reported to your doctor.
* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.
Increase the benefits of your stretching routine by using these advanced martial arts stretching methods. You will be surprised at how fast you increase your functional flexibility. - 31497
About the Author:
If you want to much learn more about the routines, flexibility stretches, and martial arts stretching techniques needed to succeed at the martial art you wish to practice, visit www.MartialArtsStretching.com today.
