Flexibility and Beyond Martial Arts

Flexibility and beyond martial arts is something you probably have all come across if you are training in any martial art style. This is described as maintaining a good range of motion in order to enhance our quality of life as we get older. So we are unable to have less injuries and also better rotation of our joints and lengthening in our muscles. I have always loved doing yoga and have always incorporated this into my training, which enhanced my flexibility.

FLEXIBILITY IS  PARAMOUNT 

Flexibility refers to the ability of muscles, joints, and soft tissues to move through an unrestricted, pain-free range of motion. It involves the capacity of these structures to stretch, lengthen, and contract without limitations, allowing for smooth and efficient movement.

When you first begin your martial art journey. You may ask why do I need to be flexible ? Well as a Karateka being able to have a strong flexibility program is ideal. Otherwise being able to execute a kick to the head, would be impossible.  Although it has been stated men are not naturally as flexible as a woman. But If consistent with your flexibility training, it is obtainable  for anyone to learn to do the splits and execute those perfect high kicks.  

Flexibility is also specific to the types of range of motion to wish to achieve to get the most out of your hobby or sport . In martial arts, we typically hear 2 main types of stretching dynamic flexibility (kinetic flexibility)– the ability to move our muscles to bring a limb through its entire range of motion. Or static-active flexibility – the ability to assume and maintain an extended position using our own muscles.

Active flexibility helps a martial artist practice throwing a punch or kick to strike at our intended target. Finally static-passive flexibility, is the ability to assume and maintain an extended position using gravity or an apparatus. When most people think of flexibility, they think of passive flexibility. In reality, active flexibility is more closely related to level of sport and martial arts than passive flexibility. Because it is harder to achieve than passive flexibility, as it requires not just range of motion but also muscle strength and control.

TYPES OF STRETCHING  (Flexibility and beyond martial arts)

 

With a basic understanding of the physiology, we can turn to discuss the different types of stretching. In general, there are five types of stretches:

• BALLISTIC STRETCHING 

  This type of stretching uses the momentum of our body or limb to force it beyond its normal range of motion, and typically involved “bouncing” into and out of a stretched position. Generally speaking, researchers and physicians consider ballistic stretching to not only not be useful for developing flexibility, but also expose the practitioner to a high risk of injury. Consequently, ballistic stretching is not usually recommended.

BALLISTIC STRETCHING EXERCISES

 

This type of stretching is where you stretch the muscle as far as it is comfortable to do so. Then, at the end range of movement, you bounce or force the joint a little bit further.

• As time has progressed this is generally frowned upon because the act of forcing a muscle beyond its comfortable range can damage it.
• However, Martial artists and even ballet dancers often include this in their stretching routines.
• It may also be used in rehabilitation after an injury to help increase your joints range of movement. But be careful not to overdo it.

An example of ballistic stretching is reaching over to touch your toes and bouncing to increase the range. This type of stretching is rarely recommended due to the injury possibilities and no beneficial effect over other, safer, forms of stretching such as PNF and dynamic stretches.

• DYNAMIC STRETCHING 

  Involving moving parts of your body and gradually increasing reach, speed of movement, or both. Two examples of dynamic stretching we perform in training is the “leg swing” exercise in which we gently swing our legs through their entire range of motion, as well as the gentle torso twists. It is important not to confuse dynamic stretching with ballistic stretching. In dynamic stretching, our aim is to gently move ourselves to limit of our range of motion. There are no bounces or jerky movements, as are used in ballistic stretching to move the limb beyond its range of motion. Dynamic stretching improves dynamic flexibility, and is very useful as part of a warm up for martial arts practice.

 

• ACTIVE STRETCHING

(also called static-active stretching) involves assuming a position using our own muscles, and holding that position with no assistance other than our agonist muscle. This will cause the antagonist muscle (the reciprocal muscle) to relax, and facilitate the stretch. For example, in the Yoga “warrior 2” pose that is one of my favourites, one of the objectives is to contract the gluteal muscles in order to stretch the muscles in the front of your hips. In fact, most yoga poses (yoga asanas) employ active stretching.

• PASSIVE STRETCHING 

also called static-passive stretching) involved assuming a position, and then holding it with the use of another body part of an apparatus. For example, in the seated forward bend stretch we perform in training, we use gravity to hold fold our hips and torso over our legs, as we stretch our hamstrings and back. Passive stretching is helpful for cool down and post-workout.

 

• Isometric stretching

In the typical isometric stretch, we assume the position of a static stretch. Then, we tense the muscle for 7 to 15 seconds. Lastly, we relax the muscle for 20 seconds or more. The yoga “guerilla pose”  (in a fold, placing our palms under our feet, and then contracting our hamstrings as if we are trying to rise) is an isometric stretch for the hamstrings and back of the body.

Another isometric stretch that will be familiar to most is the calf stretch performed while pushing against a wall. Isometric stretching should be practiced carefully, as it is easy for inexperienced practitioners to over stretch. Ideally, we will start with strength training before engaging in isometric stretching for the respective muscles.

MORE INFORMATION 

Also, do not engage in more than one isometric stretching session in a day for each given muscle. Isometric stretching is effective because it takes a muscle that is already at the limit of its static stretch, and allows muscles’ stretch receptors habituate to a status of further lengthened position.

The intense muscle contraction, which is maintained for a period of time, serves to fatigue the contracting muscle, which makes body’s stretch reflex less effective. Also, the tension generated by the intense contraction activates the Golgi tendon organ, which inhibit contraction of the muscles during the relaxation phase. In other words, isometric stretching helps us “trick” the body’s stretch reflex.

 

• Proprioceptive Neuromuscular Facilitation (PNF) stretching is a technique for combining isometric stretching with passive stretching. It is the fastest and most effective way for increasing static-passive flexibility. It does come with a price, which is that non judicious use of PNF stretching can quickly lead to muscle tearing, over stretching and injury. PNF works by taking advantage of the increased muscle length generated in an isometric stretch, by immediately placing the muscle in a static stretch.

 

There are two PNF stretching techniques that are good  (other PNF techniques are very advanced, and should only be used by athletes who have developed excellent control of their muscles’ stretch reflexes – otherwise, they are almost guaranteed to lead to injury). The first is the hold-relax PNF technique: after entering an initial passive stretch, we isometrically contract the stretched muscle for 7-15 seconds. Learning flexibility and beyond martial arts

PNF STRETCHING TECHNIQUES 

Briefly relax the muscle for a few seconds, and immediately enter a static stretch that stretches the muscles even further than the initial static stretch. Then relax for about 20 seconds, before attempting to repeat the PNF cycle. The second if the hold-relax-contract PNF technique. First, we assume a static stretch.

Then, isometrically contract the stretched muscle for 7-15 seconds. Lastly, we relax the stretches muscle while contracting the antagonist muscle, and position is held for another 7-15 seconds. We then relax the muscle for 20 seconds before performing another PNF technique. The same caveats mentioned above in our discussion on isometric stretching should be followed when utilizing PNF techniques. It is recommended not to do this type of exercise, more than once a day. On any given muscle.

WHEN TO STRETCH 

Having discussed the various types of stretches, let’s talk about when to stretch. A good rule is to start your activity with a sport-specific warm up. Having a proper warm up raises our body temperature, and prepared our body for the activity. Aerobic activity, and joint rotations are good components of a warm up routine. As our body becomes warm, we can incorporate static and dynamic stretches, which will prepare us for our martial arts workout.

Since martial arts uses almost every part of our body, we stretch our back and sides, head and neck, arms and wrists, groin and thighs, as well as chest, hamstrings, calves, shins, feet and insteps. The aim of these pre-workout stretches is not to develop added muscle length, but rather to limber our bodies before exercise. The proper time to perform developmental stretches, i.e., stretches aimed at increasing our range of motion, is following exercise, or on our off days (of course, following a proper warm up).

BREATHING TECHNIQUES IN STRETCHING 

An important component of a good stretch is breathing. This is well known by experienced yoga practitioners and other athletes. Proper breathing helps relax the body, while increasing blood flow. As a general rule, you should take deep, slow abdominal breaths while stretching. The breath cycle starts with diaphragmatic breath that first fills the lower belly, rises to the lower rib cage, and finally fills the upper chest and throat. In yoga, this is called Ujjayi breath.

You can control the rate of your breathing by using the glottis in the back of your throat. By restricting the glottis, you will produce a very soft and soothing ocean sound from deep within your throat. This will allow you to extend your exhale cycle and deepen your breath. You should not labor on your breath – it should be natural and relaxed. Aim to exhale as your muscle is stretching. With proper breathing, the increased blood flow to the stretched muscles will improve their elasticity.

MY TOP 10 STRETCHES  (flexibility and beyond martial arts)

LUNGE WITH SPINAL TWIST

One of the most vital tips is  listen to your body. Especially when performing stretches, and developmental stretches designed to increase your range of motion. Experiencing some discomfort during stretching is natural. But it is up to you to listen to your own body and discern when you can “go deeper” and when you should back off.

If you feel any intense pain during the stretch you should immediately stop. Also, if you don’t feel pain during the stretch, but are in more pain the following day then you’re use to. You might be overstretching. Learning how to get in touch with your body is a benefit of any exercise and stretch program.

Stretching and strengthening go hand in hand. Make sure this is included in your martial arts training program, and it should be in balance. It is not productive to do too much of one or too little of the other.

Benefits of starting self defence

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