2 Questions: Goals and Stretching

[KickChick]

ah! that article is referring to proper body alignment for high sidekicks.... leg raises to the side with knee bent to perform a sidekick while kicking blade of foot wth palm of hand. I find this more of a dynamic stretch for hip flexors rather than for the legs ....

[hobz]

So for, legs I: Raise my leg as high as i can, while keeping it locked but not totally straight, lean forward a tad, and slowly increase velocity / height at which i do ? 12 reps of how many sets would you say? Per exercise ? Thank you again !

[KickChick]

I personally prefer to do straight legged raises front and side as pictured in Kurzs's book and on site http://www.fightingarts.com/reading/article.php?id=256 .... (keeping standing leg knee locked and kicking leg straight lifting to the side kicking out stretched hand (as in a side kicking) with foot/toes pointing forward (as in pic).... and then also doing back kicks as pictured. But if you prefer to doing the high side kicks stretching as Kurz descibes .... yes, you are correct (leaning forward but really it is tilting your pelvis forward as you raise your leg sideways that you want to focus on)....

 

When I stretch out the TKD classes I usually have them perform the dynamic stretches as I described. I have them do 2 sets of 10. The first 10 done nice and easy and gradual and the next set increasing height with each kick.

[hobz]

And those are the only dynamic stretches you usually do ? Also, since I'm only a white belt in karate, I usually don't know what's going to be going on in the class, so I can't be specific in the stretches I do.

[hobz]

Also, you're not supposed to warm up before doing dynamic stretches correct ?

[KickChick]

A proper warm-up is a crucial before stretching.

 

The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly.

 

After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope or jacks, or any other activity that will cause a similar increase in your cardio output (i.e. get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.

 

I personally like to do a little static stretching before dynamic when the muscles are warm and more elastic. Start with your back, followed by your upper body and lower body.

 

Some good static stretches for these various muscles may be found in most books about stretching.

 

Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises, and arm-swings in all directions. According to Kurz, you should do "as many sets as it takes to reach your maximum range of motion in any given direction", but do not work your muscles to the point of fatigue. Remember .... this is just a warm-up, the real workout comes later when you martial art train.

 

Dynamic stretching in a sense is a good warm-up in and of itself. But if you are "warming up" for a workout that is usually going to involve a lot of dynamic activity, it makes sense to perform some dynamic exercises to increase your dynamic flexibility

 

The cool-down after training is just as important. Static stretches are really more appropriate in the cool down as they help muscles to relax and increase their range of movement

[hobz]

Hurrah! Thank you so much Kick Chick you've been helpful, but as always I have more questions to ask. When you speak of your workout, you do just mean going to Class and Doing the Martial Arts correct? Or is there another way you can workout for karate etc. on your own ? If so enlighten me! I want to know So I catch the drift that if I do dynamic stretches in the morning, I should be doing some jumping jacks or something similar to get the blood flowing, then proceed with some arm circles, and legraises and some other ones? Which type of dynamic stretches do you lead your TKD class in ? Leg raises, Arm circles, trunk rotations and such ? And when you speak of getting the joints lubricated, I do this just by, moving my fingers and elbows and shoulders and trunk, etc. ? Thank you for answering all the questions, and I hope I'm not being to much of a pain in the butt

[hobz]

One more Haha, just curious, what if it feels more like a workout then a stretch?

[KickChick]

Hurrah! Thank you so much Kick Chick you've been helpful

You're welcome!!

When you speak of your workout, you do just mean going to Class and Doing the Martial Arts correct? Or is there another way you can workout for karate etc. on your own ? If so enlighten me!

 

Yes, before class .... we do stretch out for 10-15 min. but I always stretch on my own at home before going to the dojo. I also teach an hour long kickbox class in the evenings which is basically a mix of an aerobic & anaerobic workout with conditioning exercises at the end for cool down with crunches/pushups, static stretching.

 

You can perform your stretches every morning just to work on flexibility for say 10-15 min. and at night prior to going to bed. You'll see a noticeable difference in your range of motion.

So I catch the drift that if I do dynamic stretches in the morning, I should be doing some jumping jacks or something similar to get the blood flowing, then proceed with some arm circles, and legraises and some other ones?

 

Yes, correct! You can find examples of dynamic stretches on any of the major "stretching" sites on the internet.

Which type of dynamic stretches do you lead your TKD class in ? Leg raises, Arm circles, trunk rotations and such ? And when you speak of getting the joints lubricated, I do this just by, moving my fingers and elbows and shoulders and trunk, etc. ?

 

Same as the ones Kurz does , leg lifts (front & side) with legs straight (we call them rising kicks in class) Like I said we have only 10-15 min. to get warmed up so I begin with Korean jumping jacks, jogging in place, switching side to side, light plyometrics (jumping in place bringing knees up high and tucked close to body).... then joint rotations, beginning with head/neck, shoulders, arms working downwards. We then do some static stretching which consists of the v-stretch and side split stretching.

 

At end of class we do crunches & pushups.....

Thank you for answering all the questions, and I hope I'm not being to much of a pain in the butt

Again, you're welcome..... not too much but you're getting there!! ...hahahaha just kidding!!!

[KickChick]

Quick check up.... how are you progressing hobz on your stretching???