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Each of the many different types of martial arts has a different set of effective flexibility stretches. For example, taekwondo, northern shaolin or savate practitioners should concentrate on flexibility stretches for high kicks, whereas those who practice grappling arts should focus on stretching the core body and arms. Overall general flexibility is of even greater importance to a beginner and with experience will work on a more specialized martial arts stretching routine.
A good martial arts stretching program should include several parts to maximum efforts, as well as maintain safety. Here are tips to help keep your program of flexibility stretches both effective and completely safe.
1. Stretching in the Morning.
Do your martial arts stretching as part of your morning routine, to further maximize your progress. Do your flexibility stretches for up to a half hour before you have breakfast each morning. Star with a warm up, use several dynamic stretches as part of the routine, and then cool down. Don't do isometric, PNF, or static stretches in the morning workout, for fear of straining your muscles in the morning; reserve such exercises for the regular stretching workout you have during the day. It may take some effort to work up to a morning stretching routing, it'll be well worth it in the end.
2. Begin with a Warm-Up
It is a good idea to use a two part warm-up procedure with a beginning and specific warm-up for the muscles. It should include calisthenics which will increase body temperature and increase the blood flow to the muscles. The specific warm up will have dynamic flexibility stretches that will mimic the movements of your martial art and will specifically help you attain the flexibility you need for the movements. This warm-up is vital as part of the morning stretching routine because your body may be more tight in the morning and there is a greater risk of injury if the warm-up is neglected. After the specific warm-up is completed, the main part of the stretching routine can be started, in this part of the routine you may focus on the flexibility needs of your particular martial arts program.
3. The Cooling Down
After the main martial arts stretching routine, it's time to cool down. This segment should mirror the basic warm-up, which assists with blood flow and recovery.
4. Safety
A martial arts stretching program to increase flexibility is vital to keep you safe as you progress within martial arts, as well as to help you meet the necessary requirements of your sport or art. However, injuring your muscles, skeletal system or connective tissues can not only slow down your progress, it can also cause you to quit the program. Here are some tips to help keep you safe as you perform your flexibility stretches.
* Talk to a physician before you start a stretching or training routine of any kind. You'll not only be safer when you do it, you'll have the approval of your doctor, leaving you feeling more free to make progress.
* Stop if you feel pain during or after doing flexibility stretches. You should feel your muscles stretching, but the warmth you feel should not turn into pain. Even a small amount of pain can signal muscular or connective issue injury and puts you at greater risk of permanent damage to your body. Moderate or severe pain while stretching should be reported to your doctor.
* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.
You are encouraged to incorporate this martial arts stretching knowledge into your own stretching routine and thereby increase your body's functional flexibility.
A good martial arts stretching program should include several parts to maximum efforts, as well as maintain safety. Here are tips to help keep your program of flexibility stretches both effective and completely safe.
1. Stretching in the Morning.
Do your martial arts stretching as part of your morning routine, to further maximize your progress. Do your flexibility stretches for up to a half hour before you have breakfast each morning. Star with a warm up, use several dynamic stretches as part of the routine, and then cool down. Don't do isometric, PNF, or static stretches in the morning workout, for fear of straining your muscles in the morning; reserve such exercises for the regular stretching workout you have during the day. It may take some effort to work up to a morning stretching routing, it'll be well worth it in the end.
2. Begin with a Warm-Up
It is a good idea to use a two part warm-up procedure with a beginning and specific warm-up for the muscles. It should include calisthenics which will increase body temperature and increase the blood flow to the muscles. The specific warm up will have dynamic flexibility stretches that will mimic the movements of your martial art and will specifically help you attain the flexibility you need for the movements. This warm-up is vital as part of the morning stretching routine because your body may be more tight in the morning and there is a greater risk of injury if the warm-up is neglected. After the specific warm-up is completed, the main part of the stretching routine can be started, in this part of the routine you may focus on the flexibility needs of your particular martial arts program.
3. The Cooling Down
After the main martial arts stretching routine, it's time to cool down. This segment should mirror the basic warm-up, which assists with blood flow and recovery.
4. Safety
A martial arts stretching program to increase flexibility is vital to keep you safe as you progress within martial arts, as well as to help you meet the necessary requirements of your sport or art. However, injuring your muscles, skeletal system or connective tissues can not only slow down your progress, it can also cause you to quit the program. Here are some tips to help keep you safe as you perform your flexibility stretches.
* Talk to a physician before you start a stretching or training routine of any kind. You'll not only be safer when you do it, you'll have the approval of your doctor, leaving you feeling more free to make progress.
* Stop if you feel pain during or after doing flexibility stretches. You should feel your muscles stretching, but the warmth you feel should not turn into pain. Even a small amount of pain can signal muscular or connective issue injury and puts you at greater risk of permanent damage to your body. Moderate or severe pain while stretching should be reported to your doctor.
* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.
You are encouraged to incorporate this martial arts stretching knowledge into your own stretching routine and thereby increase your body's functional flexibility.
About the Author:
If you would like much more information on martial arts stretching methods, scientific routines and advanced flexibility stretches, visit www.MartialArtsStretching.com.
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