Flexibility

[DarkMonkey]

I'm interested in learning some stretches or workouts that could specficially aid in the more athletic and gymanastic-style flexibility. I'd like to work towards doing smooth forward flips, the splits, backflips etc. This has little to do with Martial arts, I know, but it is something I have often wanted to do.

 

So what do I need to work on to become more flexible? Thoughts appreciated.

[KickChick]

Exercises that build your shoulders, triceps, and trapezius muscles are the most

 

effective for increasing your speed and power for forward/backward flips. Handstand push-ups are one the best exercises if you can't do military/shoulder presses.

 

For splits, at the mininum, you should stretch 6-7 times a week, (at least once per day) for at least 15 minutes each session if you want to improve your static flexibility (2-4 times a week if you just want to

 

maintain your flexibility).

 

You should hold each stretch for at least 15+ (preferably 30-60+)seconds of slightpain/pressure(you should push against the ground or other resistance--similar to way you push against the resistance provided by a partner in PNF stretching (after a while, it won't seem painful anymore and you'll just feel a nice tightness/stretching sensation) and then relax for a 30 seconds to minute and then repeat the 15+ seconds of pressure on the muscle you are stretching.

 

Remember, the more, the better so stretch/drop into your splits while watching T.V. (especially during commericals since they're perfect for 2-minute quickie stretches), studying, doing your homework,postin here on the forum,reading, or any other activity that you can do while sitting (find a spot that gives you good

 

visual stimuli so it'll give you something to focus on to distract you from the pain--good places are the beach (it has beautiful scenery ... warm sunlight dancing on your skin, the roar of crashing waves, soaring

 

seagulls, nice bikinis

 

For the dynamic flexibility used in high kicks and drop splits (which is separate from static flexibility), you will just have to practice quick/fast/ stretches/kicks that involve a quick burst of power (such as high kicks/drop splits/etc.) at least 6-7 times a week for 15 minutes at a minimum.

 

 

Good Luck flipping!!!

 

Deby

 

 

[DarkMonkey]

 

You're a star

 

Thanks lots and lots.

[babysteffee]

Yeah, that's really good info KickChick.

 

Stretching hurts! But it's a good pain. I can do the splits but only because I practice yoga quite frequently, and in my kickboxing class, hardly anybody can do them...apparently it takes 3 years do be supple enough for the splits from starting to stretch for them...

 

They still hurt me though...you see people dropping into splits and they are supple enough not to feel it...

[iamrushman]

stretching is something you have to incorporate into your lifestyle.

 

in life flexibility is the key to understanding.

 

_________________

 

rushman (taekwondo moderator)

 

3rd dan

 

wtf/kukkiwon

 

[ This Message was edited by: iamrushman on 2001-08-29 20:07 ]

[moobrack]

FLEXIBLE GIRLS RULE!

 

 

[Jack]

LOL! Moobrack has girls on the mind today... so do I so... *shrug*

 

 

[Valn]

6-7 times a week, (at least once per day) for at least 15 minutes

 

If this is true then this will be reason that progress in flexibility have been moderate.

 

For the last 12 months I say have stretched 3-5 times a week but no more than 5 minutes.

 

However, thanks to my martial arts that I have started (Wing chun) our instructor emphasize streching as very important so now I stretched at least 15-18 min twice a week and I"m already seeing some improvement.

 

Anyway, thanks for sharing some tips guys.

[babysteffee]

If yoga counts as stretching, I stretch every day for at least 40 minutes...but more often than not an hour or more.