The Importance of Stretching

How long would you recommend using this stretch for? A minute? 3 minutes? 5?
I always do the floor split first (count to 100 - about 1 and 1/2 minute) for each.

- side split.
- right front left back split.
- left front right back split.

I then do the table split (count to 100 - about 1 and 1/2 minute). I find to use floor split stretching to warm up table stretching is easier.

After table stretching, try to pull your knee to touch on your chest while standing on the other leg.

knee_to_chest.webp


side_split_1.webp

front_split.webp
 
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While in my teens and 20's each class has about 10 minutes of stretching - hams, back, shoulders and neck. (I was never good at splits as my legs just didn't go that way). At that age I could do roundhouse kicks to the head and sidekicks to the upper chest with good form and power. After that time, I only spent 1 or 2 minutes on it before workouts and then concentrating more on relaxing the muscles than stretching. I think they are two different things. That's it, even before sparring.

I never strained a muscle from lack of stretching. In fact, I've found stretching more dangerous. Since leaving competition I have little need for high kicks, preferring the Okinawan way of lower kicks for self-defense. Now as an old guy my tendons and muscles are losing some elasticity so 3 times/week at the gym I do 5 or 6 minutes of stretching to keep mobile (and to rest between sets of weights).

Although I've managed well spending minimum time on stretching, I am not recommending to others not to spend time on it. It's probably a good idea for most everyone. But learning how to relax and not over-reach your technique is IMO just as important to avoid injuries.
Some people are hyper mobile and don’t require as much stretching. Everyone has different needs in this respect.
 
Some body stretching is beyond the body limitation. We can only use picture to show it. To stand like this with both toes pointing to each other is impossible to do by human body - train shin bite.

Ho_wo_Dang.webp

For striking art, this stretching is very challenged.

upward_leg_stretch.webp
 
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Some body stretching is beyond the body limitation. We can only use picture to show it. To stand like this with both toes pointing to each other is impossible to do by human body - train shin bite.

View attachment 33136
For striking art, this stretching is very challenged.

View attachment 33137
Some body stretching is beyond the body limitation. We can only use picture to show it. To stand like this with both toes pointing to each other is impossible to do by human body - train shin bite.

View attachment 33136
For striking art, this stretching is very challenged.

View attachment 33137
That's some serious flexibility to be able to get your foot up over your head
 

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