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. Stretching in the Morning.
A daily morning routine of martial arts stretching can really help you accomplish the requirements of your martial arts program and advance within it. It is best to do the morning stretching routine before breakfast, and fifteen to thirty minutes should be devoted to it. It is important to include a warm-up and cool down for safety, as well as custom stretches designed to help you accomplish the requirements of your martial arts program. Static, isometric and PNF stretches are hard on the muscular system, have a long recovery time and should be left for the main stretching work-out. It is a challenge to begin, and maintain, a morning stretching routine, but the benefits are well worth the efforts.
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. Cool Down Period
After the main martial arts stretching routine, it's time to cool down. This segment should mirror the basic warm-up, which assists with blood flow and recovery.
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.
* Flexibility stretches should never cause pain at any time. As the muscles lengthen you may feel warmth, or a slight burning, but it is important to know that you should never feel pain. Even slight pain serves as a warning that you may be stressing your body, and ignoring the pain can result in micro-tearing of muscles and connective tissues, will leave scar tissue and can actually decrease your flexibility. If you ever feel pain while stretching, be it mild or severe, it is important that you consult with your doctor.
* Bouncing, rhythmic and bobbing motions should be avoided when performing your martial arts stretching. These methods are called ballistic stretching, they carry a high risk of injury and that risk is not worthy an potential benefits from using them.
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. - 29951
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. Stretching in the Morning.
A daily morning routine of martial arts stretching can really help you accomplish the requirements of your martial arts program and advance within it. It is best to do the morning stretching routine before breakfast, and fifteen to thirty minutes should be devoted to it. It is important to include a warm-up and cool down for safety, as well as custom stretches designed to help you accomplish the requirements of your martial arts program. Static, isometric and PNF stretches are hard on the muscular system, have a long recovery time and should be left for the main stretching work-out. It is a challenge to begin, and maintain, a morning stretching routine, but the benefits are well worth the efforts.
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. Cool Down Period
After the main martial arts stretching routine, it's time to cool down. This segment should mirror the basic warm-up, which assists with blood flow and recovery.
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.
* Flexibility stretches should never cause pain at any time. As the muscles lengthen you may feel warmth, or a slight burning, but it is important to know that you should never feel pain. Even slight pain serves as a warning that you may be stressing your body, and ignoring the pain can result in micro-tearing of muscles and connective tissues, will leave scar tissue and can actually decrease your flexibility. If you ever feel pain while stretching, be it mild or severe, it is important that you consult with your doctor.
* Bouncing, rhythmic and bobbing motions should be avoided when performing your martial arts stretching. These methods are called ballistic stretching, they carry a high risk of injury and that risk is not worthy an potential benefits from using them.
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. - 29951
About the Author:
If you want to increase the effectiveness of your art or sport by learning even more cutting edge routines, effective flexibility stretches, and modern martial arts stretching techniques visit www.MartialArtsStretching.com.
