Flexibility and Marital Arts
This is one of my favorite topics. Stretching is my answer to everything. Bored? Stretch. Injured? Stretch. Are you working out? Don’t forget to stretch. Always stretch. Flexibility helps your body feel good whether you are in martial arts or not.
Benefits of Stretching
First, let’s talk about stretching in general and its benefits. Here are my top 5 (in no order):
1) Improves Circulation
2) Improves Posture
3) Stress Relief
4) Reduces Muscular/Joint Pain
5) Improves Digestion.
Also, as you develop your flexibility and a routine these benefits can be prolonged and your general wellbeing improved.
Start your Day
I try to stretch in the morning. It is a great way to start the day, it gets the blood flowing and energizes your body for the day. This is how stretching can generally better your life.
Stretching, and overall flexibility are good for you. It makes your body happy. It facilitates better movement thorough your day and life.
Stretching for Martial Arts
For a martial artist, stretching is even MORE important. Having good flexibility is a staple for a good martial artist. WHY? Stretching Increases the range of motion – resulting in higher and faster kicks, it increases flexibility – resulting in a larger range of targets when sparring, and reduces the risk of injury. Just to name a few benefits.
At some martial arts schools, flexibility is in the background, an afterthought, but when I train, I stretch first to loosen up the muscles and then again after my session to help the muscles recover. It is an integral part of the training process.
Most injuries in martial arts are caused by a lack of flexibility and/or range of motion. Now, of course, there may be other factors, but this is a big one. Stretching increases these and helps the practitioner avoid and recover from these injuries.
So Why do We Not Stretch?
Now, why is stretching ignored or dreaded and not a focus when working out in general and in martial arts? Simply, people think it is boring. When we think of stretching, typically we think of static stretching. This is holding a stretch for a predisposed amount of time and then moving to another position but stretching can be active and fun.
Static stretching is great, but studies show that dynamic stretching is more effective. I am a fan of static stretching, though. There is just something about holding a deep stretch and feeling your muscles lengthen. But both are necessary for pull flexibility and range of motion.
Dynamic Stretching
Dynamic stretching is moving through a certain range of motion repeatedly attempting to exceed your initial starting point by the end of the motions. This requires greater physical and mental coordination. So not only are you stretching, but you are also developing other fundamentals. This will actively warm up the muscles for training/working out and loosen them up.
By stretching before and after training you are keeping your muscles and joints safe. Stretching can also help reduce the signs of aging, especially those related to posture. Also, good posture, in general, has additional health benefits.
Get a Stretching Routine
I am always working on getting back into daily stretches. Morning stretches are great but so is a good stretch at the end of the day. Since stretching improves circulation it can help you get a good night’s sleep.
Light stretching in both the morning and evening is ideal for overall health and well-being.
Here are some of my daily stretches, I try to incorporate in the morning. I am working on adding these to my night routine.
1. Calves: To stretch your calves, stand in a big or long stance with your back leg straight, toes forward, and heel on the ground. The depth of your stance should depend on your flexibility. You should feel a light pull in your calf. Use your best judgment on what is enough.
2. Hamstrings: Here are a few options: 1) Sit on the floor with one leg straight and the other bent, reach up to lengthen your spine and then reach to touch your toes. Keep the back of your knees on the ground and only go as far as you can while keeping the proper position. If you cannot reach your toes right away, don’t push it. 2) This one is more for the inner hamstring. Start with your legs more than shoulder-width apart, then squat down to one side, keeping the other leg straight. Make sure to keep your heels on the floor. Only go as far as your body will let you. This will increase with time.
Stretching in not only for before or after a workout, but it can also be the workout.
3. Quads: To stretch your quads, sit on your knees on the floor, feet flat, and lean back as far as you can. Go slowly and watch your knees. Another option here is a standing quad stretch. Stand with your feet shoulder-width apart, bend one leg backward, and grab your ankle. Pull it toward your butt until you feel a stretch.
4. Hips: Here are three options: 1) Do the butterfly stretch. 2) Lay on your back, place your ankle above your knee, place your hands behind your knee, and slowly pull in. 3) Come down to one knee, both at 90 degrees, and then lean forward.
5. Lastly, the splits: Sit with both legs out to the sides, reach forward, and to each side. Keep the backs of your knees to the ground. Maintain good posture. Remember, only go as far as your body lets you.
Please note these are ALL static stretches. Some Dynamic stretches to add into the mix are:
- Leg Swings – 2 ways:
- Standing erect with one arm out, swing your leg forward, attempting to keep it as straight as possible, and touch your hand, repeat on the other side.
- Standing erect with hands on the wall, swing your leg out to the side, again keeping it as straight as you can and allowing it to swing across your body, rotating as you cross your body.
- Hip openers – 2 ways:
- Standing erect, bring your knee up and circle it out and down. repeat
- Standing erect, bring your knee out to the side and circle it in and down. repeat
Try stretching every morning for a week. Trust me your morning will be better.
Till next time, keep kicking and stay magical.
