Stretching tips

[sensei8]

General rules of stretching, you can do a Google search for details:

- never stretch cold muscles, always do a 10-15min warm-up first

- dynamic stretching is used before physical activity like a MA class, lifting, etc; as static stretching is known to reduce physical performance right after it is performed

- static stretching can be done daily, a good complete body stretch routine is great {this can be done in 10-15mins}and you can also do extra work on what you need

- a nice way to start the day is with a round of sun salutation

What he said without any doubt in my mind at all!

I'll add, if that is OK with everyone, to stretch after you climb out of a bath!

'you' your muscles are warn very relaxed, making the stretch easier and you that much more supple!

Also, when you stretch...breath!

seriously just breath!

reach to your leg, as you do breath in, then as you reach your 'limit, breath out....relax.....you just added a half an inch to the stretch!

p.s.

Don't stretch 'till it hurts...its hurting for a reason so stop!

build up to that level, a damaged ligament takes an age to heal and hurts for the duration!

Let it heal keep all work to a lower (much lower if need be) level until it heals.

Solid post!!

[Evil Dave]

Yes a good hot bath or shower can service as a warm-up for stretching.

[Dianna]

Hey I've done martial arts for a long time yet I always slacked on stretching. I've gotten a lot better recently but I'm wondering if there's any type of stretching that can be advised that I'm not doing.

Well here's basically what I do daily:

Stretching to my toes while standing, back straight

Side splits(standing not the sitting on ground stuff)

Forward splits(standing, of course)

Then what I do is I take the stuff off my fridge and basically stretch my legs each sideways left and right, as well as straight against my fridge.

I've always slacked on stretching as a kid, but I'm getting more into it because it's slowing me down a lot not being able to do complete splits. Any advice on stretching to increase my flexibility asap would be appreciated.

-David

I have been using some of the stretching techniques in this video.

[CredoTe]

Hey I've done martial arts for a long time yet I always slacked on stretching. I've gotten a lot better recently but I'm wondering if there's any type of stretching that can be advised that I'm not doing.

Well here's basically what I do daily:

Stretching to my toes while standing, back straight

Side splits(standing not the sitting on ground stuff)

Forward splits(standing, of course)

Then what I do is I take the stuff off my fridge and basically stretch my legs each sideways left and right, as well as straight against my fridge.

I've always slacked on stretching as a kid, but I'm getting more into it because it's slowing me down a lot not being able to do complete splits. Any advice on stretching to increase my flexibility asap would be appreciated.

-David

I have been using some of the stretching techniques in this video.

Great share We pretty much do the same thing for stretching in our dojo. As advised in previous posts, we get a good warm-up in, then go into these stretches.

[1Weedhopper]

Those are all good suggestions. Also go to you tube and look up Bill "Superfoot" Wallace. He has a number of stretching videos and kicking videos. He is one of the most flexible and respected fighters in history. I just watched his video on stretches for athletes. Its about an hour long. I followed that routine and for about 2 days my legs were sore. So I know it works. I guarantee it will help you out.

[Hawkmoon]

.... Bill "Superfoot" Wallace.....

WOW!

thats a blast from the past!

..not heard his name in years!

[Harkon72]

Yes, old Bill still knocks about at the Martial Arts shows. I know little about him as a Martial Artist, kickboxer? freestylist? Flexible for his age I heard.

[Zaine]

Yes, old Bill still knocks about at the Martial Arts shows. I know little about him as a Martial Artist, kickboxer? freestylist? Flexible for his age I heard.

I got to attend one of his seminars in 2006(?) and he was a lot of fun. Doesn't take himself too seriously, a great guy and super flexible. He made a name for himself as a kickboxer though.

[FullPotentialMA]

Stretching properly is a learned skill. First there is the "pose" being done properly (and here small changes in angles or position of joints can be the difference between an effective stretch or no stretch or, in more advanced stretches, between benefit and injury risk), or the motion (for dynamic stretching) being done properly. Then, there is the integration of breath and relaxation to make the stretch more effective. And last, but not least, there is the "feeling" part of being able to tune into your body and know when it is OK to go deeper and when it's not.

In short -- not something you can learn from a YouTube video.

Your local martial arts studio, yoga studio, or yoga classes in your local gym can be a good resource. A good instructor in invaluable.

[Nidan Melbourne]

Don't ignore your upper body. Do stretches for your arms, trunk (chest).

Also don't forget when you stretch the muscles in your trunk (includes front, side and back) to do all sides.