Dynamic Stretching?

[RAM18]

Hi,

I have tight hamstrings/calf muscles so really struggle with my kicks. To solve this i have been doing a bit of self research into stretching as my side / round kicks are only just above belt height.

The problem i have is i don't really "get" what dynamic stretching is?

I have watched YouTube videos but these are always done by people who can do the splits easily...which really doesn't show me how i should be doing mine.

With Dynamic i lift my leg rather than swing it?

how far do i lift it? should i feel a pinch or pull in my muscle or stop before that?

Should i be doing these every morning? Seems to be a few different opinions out there.

I'm not far off grading for 4th Kyu so happy to put some time in to do what i need to but i want to know I'm spending time doing the right thing to improve my kicks.

Any advice most welcome...

[Aodhan]

Dynamic stretching is basically motions that mimic the actions in the sport that you are about to do. So, for martial arts, that means leg swings, kicks, leg lifts, etc.

For dynamic stretching, you should start at low levels, and gradually progress over 10-12 kicks to your current level of reach. If you can only side kick belt high, start low and progress to that point. If you can't swing your leg higher than your chest, don't try to get it over your head. You should feel a bit of the stretch when you start kicking near your limits on range of motion.

Static stretching is the basic "sit and reach" type of stretching. This should only be done on warm muscles, as doing it on muscles that have not been warmed up can easily lead to injury. If your sensei is old school and insists on doing these at the beginning of class before warmups, then I would not push these stretches very hard. If necessary, do a warmup before class.

Hamstrings, gluteal muscles and lower back are all known limiters in kick height, along with strength. I recommend scientific stretching as a good read/primer on stretching. It takes time to increase it, so it may be a year or more before you get close to the splits (Mileage may vary).

John

[RAM18]

Great Thanks! I will give it a go!

[mal103]

How old are you?

My boy is 15 and still growing fast, his bones have out done his muscles/tendons etc so at the moment he struggles to do the kneeling bow as he just can't bend that way until his body adjusts.

On the other hand I am mid 40's and started late, it took me at least 4 to 5 years before getting a kick anywhere near head height, I still have to lean back a bit to get height.

It will improve with time and regular training, I would just do a bit of a warm up and stretches as often as you can but be careful to not over stretch and cause pain.

[Nidan Melbourne]

Well Dynamic stretching has to do with movement (whilst static is when your not moving). And when your watching videos that have people doing the splits easily, you might not be able to get that far but you can stretch them just as well through movement.

For a leg swing you go as high as comfortably as you can go, then go a little bit further. It doesn't mean you should go to head height straight away.

Dynamic (and some static) can be beneficial if you do it in the morning and at night to help your muscles relax.