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Have you ever tried to break a rubber band? More often than not, it will just get longer and longer as you try to pull it apart, and eventually return to its original shape. Rubber bands are an excellent example of flexibility-the ability to adapt, change, bend, and flex.
With all the twisting, flexing, and bending involved in martial arts, our bodies need to be exactly like rubber bands: flexible. Most sports specialists and martial arts instructors agree that stretching is an excellent way to increase flexibility, which helps prevent injury and improve performance.
Stretching
is good for you... and fun!
On this page, you will find a sampling of stretches that are generally used in martial arts training. Simply move your mouse over the points on the model's body to view the stretch exercise for that body part. An image will appear on the Stretch Screen along with a short explanation.
Before you begin, here are some tips to keep in mind:
- Stretch
before and after practice. Pre-practice stretching loosens the muscles
so you can engage in vigorous activity with less chance of injury. Stretching
after class allows you to improve your flexibility.
- Hold
each position for 20 to 60 seconds while breathing naturally and concentrating
on the muscles as you stretch them.
- Listen
to your body (you know it best). Seek to improve your flexibility, but
don't overdo it.
- Don't
bounce while you move.
- Make
sure to learn how to do the stretches correctly under the supervision
of an instructor.
- Perform the stretches regularly so that you can continue to improve.
The
Stretch Screen
Neck
Neck
Rolls
Standing with your feet shoulder-width apart, point your chin downwards (at maximum, 45 degrees) and roll your head to the right and around to the left. Inhale when the head is turned to the side and exhale when the head is down. Keep your hands on your waist and spine straight. Reverse after you have made a rotation.
Shoulder
Rotations
Extend your arms in front of your body at shoulder-height. Rotate them in full circle, from front to back. Repeat in the opposite direction.
Arm
Rotations
Extend your arms to the side, perpendicular to your standing body. Slowly rotate them in small circles from front to back. Gradually, increase the circleís size. Repeat in the opposite direction.
Lower
Arm Stretches
Raise each arm overhead and bend it towards the opposite side of the head, pulling it with the other hand. Then, push the elbow straight back.
Wrist
Bends
Place the right hand across the left, holding its side with the right hand is fingers. Bend the elbows and wrists. Bring the left wrist upwards, in front of the chest. Switch hands and repeat.
Finger
Shakes
Extend both arms straight out from your body. Make fists with your hands, then loosen and shake your fingers at once.
Body
Arches
Face straight ahead with your feet shoulder-width apart. Bend down, stretching your arms toward your toes. Hold the stretch for a few seconds, and return to standing position to repeat.
Sit-ups
Lie down with your back and feet together, and knees slightly bent upward. Clasping your hands behind your head, and using the strength in your abdomen, sit up. Repeat, keeping the feet flat on the floor. If you are having trouble sitting up, you can hook your feet under a couch or have someone hold them.
Side
Stretches
Stand straight, feet flat on the floor. Extend your right arm above your head, and to the left, while keeping your left hand on your waist. Repeat the stretch in the opposite direction, using the left arm.
Foot
Reaches
Sitting on the floor, spread your legs out in opposite directions. Bend to the right and reach towards your right foot (if possible, touch your toes). Straighten up and repeat on the opposite leg.
Knee
Bends
Stand straight with your hands placed on your hips, and feet spread shoulder-length apart. Raise yourself on the balls of your feet, and lower your body into a squat position. As you are doing this, keep your back straight. Once you have gone down as far as possible, stand up again and repeat.
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