The Importance of Stretching

[Stuarto]

Since beginning to train in MA a year ago, I have started to do stretching on a daily basis and I find it especially helpful the morning after a training session. This is when my legs get very tight. Despite the tightness, they will loosen up nicely after a couple good standing hamstring stretches (I do seated too). I typically stretch for 10-15 seconds at a time and bend my knees on the way up, then go back down. When I do cool down stretches, I keep my head up so I don't pass out. At the age of 38, stretching is absolutely paramount to avoid pulling a muscle. I really ensure I do a good stretch before starting every training session. This has also helped with my flexibility. I have found that my kicks are much better, can go higher and that my balance has improved. I would highly advise that any new martial artist not cheap out on stretching. I'm sure any of the seasoned MA experts here would say the same. What are some stretching techniques you do? How has it improved your overall fitness/flexibility, and performance? What would you recommend?

 

[Prince_Alarming]

I just follow various stretching and yoga videos, like yoga with Adrienne and this 5 minute stretching routine I found just searching for general stretching routines.
They're good because they often have mobility exercises other than just old fashioned static passive stretching. Mobility work has so much more to offer than people realise. It's something I do every day whether I'm sore or not. I also do stuff like the couch stretching series: Couch Stretch: How to Do, Variations, Muscles Targeted, Precautions and this sort of thing: The Best Mobility Drill For Lifters & Athletes

 

[isshinryuronin]

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.

 

[skribs]

What are some stretching techniques you do?

I do BJJ, my opponents do my stretching for me.

 

[Stuarto]

Thanks for the great input. During my 20's, mainly in the army we did stretching before PT every morning. Back then I found that it really wasn't super necessary. I was 21 years old and in prime fighting condition. I could run forever and averaged around 90 pushups on PT tests. We never cheaped out on stretching then but like I said and like you previously mentioned, we were young bucks. I'm not exactly old but I have worn joints and a lot more knee pain. Stiffness is definitely there too. Sucks getting older

 

[Stuarto]

I just follow various stretching and yoga videos, like yoga with Adrienne and this 5 minute stretching routine I found just searching for general stretching routines.
They're good because they often have mobility exercises other than just old fashioned static passive stretching. Mobility work has so much more to offer than people realise. It's something I do every day whether I'm sore or not. I also do stuff like the couch stretching series: Couch Stretch: How to Do, Variations, Muscles Targeted, Precautions and this sort of thing: The Best Mobility Drill For Lifters & Athletes

Thanks Alarming, I will try that couch stretch out!

 

[Kung Fu Wang]

Put 1 leg on table about waist high. Hold your foot with the opposite hand.

Step 1: Touch the top of your head to your toes.
Step 2: Touch your forehead to your toes.
Step 3: Touch your mouth to your toes.
Step 4: Touch your chin to your toes.

 

[Stuarto]

Put 1 leg on table about waist high. Hold your foot with the opposite hand.

Step 1: Touch the top of your head to your toes.
Step 2: Touch your forehead to your toes.
Step 3: Touch your mouth to your toes.
Step 4: Touch your chin to your toes.

View attachment 33111

I'm going to try that stretch before my next workout. Today I did a mixture of pushups, Kenpo kata, techniques, and free weights. Did my usual hamstring stretches and also some butterfly groin stretch.

 

[KenpoMaster805]

stretching is good for the body it keep your blood flow

 

[Buka]

I think it’s important to think of stretching as something not just related to martial Arts and kicking, but as part of general flexibility.

Flexibility is important for heath and fitness in general and becomes more so as a body ages.

 

[Stuarto]

I think it’s important to think of stretching as something not just related to martial Arts and kicking, but as part of general flexibility.

Flexibility is important for heath and fitness in general and becomes more so as a body ages.

Starting MA has gotten me back into my workout routine and has me stretching daily. I have had a good deal more energy lately too.

 

[Buka]

Starting MA has gotten me back into my workout routine and has me stretching daily. I have had a good deal more energy lately too.

That’s a good thing.

Although all around flexibility should always be the goal (in my opinion) what specific area of your body needs the most flexibility work in regards to your kicking?

 

[Stuarto]

That’s a good thing.

Although all around flexibility should always be the goal (in my opinion) what specific area of your body needs the most flexibility work in regards to your kicking?

For me I would say my hamstrings and groin. When I do a hamstring stretch standing, I can often put a few fingers on the ground. Before I started Kenpo, I couldn't even touch my toes. Also, I do the butterfly stretch which works great for the groin. We practice a number of different kicks: Front ball, instep, roundhouse, side thrust, crescent kicks, hook kick. These have all improved significantly minus the hook kick which I am not so great at. Balance has improved but I know it can definitely get a lot better.