serious flexibility issues

[imr1212]

so i'm planning to start karate soon and feel confident with my strength and endurance but my flexibility is AWFUL. i don't think i've ever been able to touch my toes with my legs straight at any point in my 17 year life. my arm and shoulder flexibility is fine, but my hamstrings and such are horrible. i was wondering if there is like a 20-30 min workout regiment that is geared solely towards drastically increasing my flexibility. thanks.

[matbla]

let me know too from matt blake

[isshinryu5toforever]

taking yoga is one option. Another is seek the help of a coach or trainer and start a felxibility program. We can tell you to do all the streches in the world, but if we're not there to show you how they're done, or you do them improperly it isn't going to help you at all.

[Jiffy]

Not a workout, but a couple of stretches will help. Stretches are best to do after excersize when your muscles are warm and fully oxygenated.

Here's one to get you started.

Sit on the ground with your legs bent infront of you (knees point up). Grab hold of the ball of your right foot with your right hand. DON'T LET GO. Straighten the leg slowly until you can't go any further. Hold it for 6 seconds. Slowly retract it.

Repeat the process on the left side.

Repeat the process with both legs together.

Do this a couple of times, then leave it till the next day.

Remember though, the best stretching to help your Karate is to do Karate. So don't put it off, just start.

[bushido_man96]

Welcome to KF, imr1212! Glad to have you here!

As for your flexibility issues, I would wait until you actually start your martial arts classes. The instructor may run you through a set of stretches during each class. This way, you will learn what you can do to imporve flexibility, and then you can work out on your own.

It comes with time, and you will improve. Just don't overstretch in the beginning.

[Shui Tora]

Bah! - I can't do the same thing! But that doesn't mean that I should worry...

Is there any point in mine (or your) life when you are going to need to use that in a self-defence?

However, just try and stretch down to your toes every day... That way, your hamstrings will get used to the tension and you'll be able to go lower...

[bushido_man96]

Flexibility does not have to have anything to do with self-defense. It does, however, have something to do with preventing muscle injuries. This is why flexibility is important.

[Sohan]

Flexibility does not have to have anything to do with self-defense. It does, however, have something to do with preventing muscle injuries. This is why flexibility is important.

Depends on the art. If you study an art that involves many high kicks, joint manipulations, or grappling, flexibility is very important for self-defense.

As far as the original poster's question, simple stretches like seated toe touches and modified hurdlers stretches do wonders for hamstring and lower back flexibility, but like anything else, they need to be performed regularly for benefit. You won't get good results from stretching only 2-3 times per week, rather you should stretch daily following a short warmup. I was only able to significantly increase my flexibility when I began stretching daily, and it made a huge difference.

One other point, too many people don't hold their stretches long enough to derive proper benefit. Hold your stretches for a minimum of 30 seconds--60 seconds or more is better. We share our dojo with a gymnastics team and I have been fortunate to have gotten great tips on stretching from the coaches and girls at the club.

With respect,

Sohan

[bushido_man96]

Flexibility does not have to have anything to do with self-defense. It does, however, have something to do with preventing muscle injuries. This is why flexibility is important.

Depends on the art. If you study an art that involves many high kicks, joint manipulations, or grappling, flexibility is very important for self-defense.

As far as the original poster's question, simple stretches like seated toe touches and modified hurdlers stretches do wonders for hamstring and lower back flexibility, but like anything else, they need to be performed regularly for benefit. You won't get good results from stretching only 2-3 times per week, rather you should stretch daily following a short warmup. I was only able to significantly increase my flexibility when I began stretching daily, and it made a huge difference.

One other point, too many people don't hold their stretches long enough to derive proper benefit. Hold your stretches for a minimum of 30 seconds--60 seconds or more is better. We share our dojo with a gymnastics team and I have been fortunate to have gotten great tips on stretching from the coaches and girls at the club.

With respect,

Sohan

Good info, Sohan. I had always heard different times about holding stretches. Now that I know 60 seconds is good, that is what I will go by.

As far as the self-defense point is concerned, I agree with you. I merely made my statement in regards to the thought that kicking high in self-defense is pointless, then so is stretching to gain flexibility. Being in TKD, I understand the benefits of stretching and flexibility, and in my 13 years of TKD training, I have had fewer muscle pulls than most of the other athletes I have known, who play sports like football or basketball.

[alsey]

try googling stretching routines or something. my advice though would be to just start karate. you'll be taught how to stretch, and then if you just do that every day your flexibility will gradually improve. probably the most important things are to be warmed up when you stretch, and to hold the stretches.

as for self defence, i think stretching helps in several ways. if the muscles are more supple, you can tense them and relax them faster (so i'm told, i don't actually know how that works) which means faster movement in general. plus it can help you get out of things. at my jujitsu club, i'm notoriously difficult to lock up because i'm more flexible than most of them (probably because i've done karate). finally i've often seen people pull muscles when doing a punch or a kick. no point knowing self defence techniques if doing them suddenly in a real situation will get you injured.