Stretching for better Mawashis

[Bulltahr]

As the title says, looking to improve the height of my mawashis. Anyone have any specific stretches to improve them?

[JR 137]

As the title says, looking to improve the height of my mawashis. Anyone have any specific stretches to improve them?

Great question. Hopefully someone can help us both!

[Wado Heretic]

A few tips:

1. Focus on the rotatory muscles of the core, those that focus on the turning on the trunk. They are key in generating the power needed to get the hip up, and into position.

2. Work on explosive power for the thighs; again, the more strength there, the better the final form. Weakness, and tightness, in the thighs is the downfall of good form.

3. A splits stretching routine; you do not need to get to the point you can do the splits, but unless you work on flexibility in the groin the muscles will always hold you back, and keep the kicks low.

4. Good form every time; video yourself with a way to judge the height of your kick when you have good form. Meaning you are stable, have power, and speed, and accuracy. Do as many kicks on each leg, and calculate the average height of your good form kicks. Then, you are going to get an object just below that height, that you will practice clearing each time you kick, with the aim to just skim it. I tend to hang a tennis ball down, just over the log I kick above, so I can make sure I am kicking with speed and power.

5. Kick the heavy bag; start low, and work up. No good having good form against the air; if that high kick does not move the bag.

6. Knee raises; the higher you can chamber your knee, the better your high kicks will be.

[singularity6]

When I started, the side kick was the hardest kick for me to perform. Well, that's coming along. Round kicks are a real pain for me - the height isn't coming nearly as fast as I'd like.

Thanks for the post!

[Alan Armstrong]

Stretching with a partner.

Hook your foot around your partners head, resting your foot on their shoulder; all of this while both in the standing position, preferably next to a wall.

Your partner with bent knees rises a little while you with leg being streched push down. Second part, you relax a little your partner raises a little, this is PNF stretching; continue this...

Remember to breath out every time you relax and your leg is being raised a little higher.

Your partner all the while has your leg locked in to position with their arms, all the while you are holding on to your partners arms.

Your partner also has your supporting foot looked with their's.

Tap out when you have reached your limit.

Shake your legs out, then do the other leg and repeat the process.

You are stretching both legs simultaneously.

Warm up before every stretching session, usually to a light sweat level.

Practice your kicks.

Afterwards for the cool down.

Massage, foam rolling and a little static stretch after workouts will improve flexibility also.

Understanding the theory of how to decompress the hips for a greater range of motion is worth investigating; which also includes understanding the synovial fluids function to lubricate the hip joints for healthier kicking movements.

Understanding hip turnout positioning and wedge principles, will help strengthen your kicks and make them safer to practice without damaging yourself due to bad form and technique.

The better or more experienced your stretching partner is the quicker the improvments in your flexibility will be.

Everyone is different, therefore flexibility improvements will differ from one person to the next, time, patience and practice, is the key to becoming flexible.

Teaching muscles to relax and making muscles longer are two methodologies to keep in mind also bones, tendons and ligaments are a major part of the equation, never to be ignored.

[Bulltahr]

Thank you Alan, that is just the sort of post I was hoping for. They say 6 days a week and repair the 7th, is that too long without time to repair?

[Alan Armstrong]

Regarding; stretching, resting and repairing:

Everyone are at different ages and flexibility levels, therefore what ever you do should be tailored and targeted to your needs alone; never mind everyone elso.

Better to improve and maintain flexibility levels, than to regress and work even harder to get back what you've lost.

People serious about being flexible stretch every day as much as three times a day.

While still in bed in the morning can be a good a place as any to stretch out in.

If ever I'm on the couch I will stretch out on it.

Floor exercises with ankle weights for gaining strength and flexibility.

Stair cases are good places to have a stretch workout on.

Park benches, inside elevators, in the shower, kitchen table tops... every where, when ever possible.

Learn every stretch possible and use the ones for your needs.

Yet more important than quantity is quality, by not cheating on stretching exercises it is possible to get more from less.

Flexibility isn't just about stretching muscles, thoughts can create unnecessary muscle tension also, therefore having some humor or happy thoughts will contribute to your overall flexibility.

Shaking legs and arms without stretching is another amazing way to create more flexibility without a tug of war on muscles.

Anti inflammatory foods is another contributing factor for gaining flexibility by practicing to cut down on uric acid foods; seeds are a known food to repair muscles.

Hydration is another contributing factor for gaining flexibility and pliability.

The real aim should be, to become a more pliable human being, this will cut down on unnecessary accidents and enhance overall performance.

Another aim should be to strengthen to your flexibility levels...

[OneKickWonder]

Slightly late, but here's my 2 tips.

1. Don't over stretch. If you actually start tearing tissue, it will pull tighter to protect itself while it heals.

2. Focus on the foot you're standing on at least as much as your kicking leg. I'm really not that flexible, yet I can deliver a roundhouse kick to my own head height. Only partly through flexibility. Mostly by knowing my own mechanical characteristics.

[mushybees]

What is stopping your kicks from being high?

Discomfort, tightness?

I don't know a great deal about strength and conditioning but I am currently seeing a physiotherapist because of discomfort I feel when kicking.

In my case I have a whole raft of problems. My hip abductors are weak which causes pain in my gluteus medius. My tensor fasciae latae muscle is tight which causes pain in the front of my hip and also are my calves are very tight causing my knees to hyperextend.

It sounds awful but these are all caused by a muscle imbalance that I wasn't aware of and so didn't address. My plan for higher kicks was to kick more and it worked. My kicks increased in height but it's come at a price.

It might be well worth spending an hour with a physio to check you out.

[Bulltahr]

Hi Mushy and One Kick,

Yes, actually I have had some physio and xrays to see why I had some discomfort. All related to my core, so true about everything coming from the hips, everything! Ok, so prolapsed disc L4-L5 removed 25 years ago = incredibly inflexible core...... now I'm trying to loosen it up and get it bending again........Lumbar roll to start.....

Untreated abdominal hernia, sit ups and leg raises are terrible for this, so my physio has shown me how to engage my adductors...........

And to top it all off, arthritis in my hips and knees thanks to a great life of outdoor adventure and military service!

Flexible, I am not. However, after warming up I can make it down to my toes and stay there for a short time. I have all but stopped any serious stretching to improve my flex until I have visited with a Orthopedic specialist, appointment in 2 weeks time and then can look at options.

I am hoping to manage things, as karate has been an incredible help to my back problems, irrespective of my lack of flexibility. I can't even contemplate the thought of giving karate up!!!!!!

Seems a bit weird putting all my medical woes out there, but hey, I must feel comfortable here on KF, just shows the quality of people that reside here!