Fundamentals of a Successful Martial Arts Stretching Routine
Posted on November 21, 2009
Filed Under Fitness |
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.
There are basic rules that should apply to any martial arts stretching program. Here are some pointers to make your flexibility stretches efficient and make you less prone to injury.
1. Morning Stretching
A daily morning routine of martial arts stretching can really help you accomplish the requirements of your martial arts program and advance within it. It is best to do the morning stretching routine before breakfast, and fifteen to thirty minutes should be devoted to it. It is important to include a warm-up and cool down for safety, as well as custom stretches designed to help you accomplish the requirements of your martial arts program. Static, isometric and PNF stretches are hard on the muscular system, have a long recovery time and should be left for the main stretching work-out. It is a challenge to begin, and maintain, a morning stretching routine, but the benefits are well worth the efforts.
2. Begin with a Warm-Up
There are specific warm up procedures to martial arts stretching, as you have a proper beginning and specific warm up regimen. As you begin your warm up period, start calisthenics, so that your muscles get adequate blood flow and your body temperature rises. In the specific warm up, do dynamic flexibility stretches that start getting your body accustomed to the specific martial art you focus on. In order to properly exercise, especially during the morning, you have to warm up properly, because your body is usually tighter in the morning and requires more stretching. As you finish the specific warm up, start your real stretching routine, as it more specifically focuses on what areas need to be more flexible to properly perform the martial art.
3. Cool Down Period
Start cooling down your body after you finish the main phase of your martial arts stretching. You’ll find that your cool down will look not dissimilar from your warm up, as you need to get blood flowing to your muscles to help them adjust.
Safety and Injury Prevention.
Health and skill development is the whole idea of a martial arts stretching routine. Injuries to any part of your body can derail your progress. Follow these hints to keep your flexibility stretches safe.
* You should consult with your doctor before beginning a stretching program or training routine. This meeting will give you confidence and peace of mind as you move into the program and establish your routine.
* Flexibility stretches should never cause pain at any time. As the muscles lengthen you may feel warmth, or a slight burning, but it is important to know that you should never feel pain. Even slight pain serves as a warning that you may be stressing your body, and ignoring the pain can result in micro-tearing of muscles and connective tissues, will leave scar tissue and can actually decrease your flexibility. If you ever feel pain while stretching, be it mild or severe, it is important that you consult with your doctor.
* Bouncing, rhythmic and bobbing motions should be avoided when performing your martial arts stretching. These methods are called ballistic stretching, they carry a high risk of injury and that risk is not worthy an potential benefits from using them.
I invite you to use this martial arts stretching information to increase the benefit of your stretching routine by rapidly increasing your functional flexibility.
If you want to increase the effectiveness of your art or sport by learning even more cutting edge routines, effective flexibility stretches, and modern martial arts stretching techniques visit www.MartialArtsStretching.com.
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