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
 
It's well worth checking out more recent mobility work, not confined to static passive stretching at all. I found a good mobility video to tack on the end of my daily workout, where they do bootstrappers and so on to cool down and unfortunately says it's unavailable when I post it here. My knees have been a fiddlestick of a lot happier since I started doing it.
 
There is a wildfire burning in the forest near my house. Like 1000feet away! It’s 5-6 acres and 0% containment. My wife is out of state. I could see and smell it at the hospital I work at 5 miles away. I came home early and am wetting my yards and packing up essentials. Hoping for the best
OMGoodness hope you're going to be OK
 
It's well worth checking out more recent mobility work, not confined to static passive stretching at all. I found a good mobility video to tack on the end of my daily workout, where they do bootstrappers and so on to cool down and unfortunately says it's unavailable when I post it here. My knees have been a fiddlestick of a lot happier since I started doing it.
We were doing some great stretches last night at Kenpo. I will have to look into that mobility work. My knees are also problematic.
 
We were doing some great stretches last night at Kenpo. I will have to look into that mobility work. My knees are also problematic.
The other thing that's taught my knees their fiddlessticking places have been wall squats. Hold those babies for a few minutes and it radically improves not just your knee happiness, but also your lower body strength and even your blood pressure- which is why I started doing them, I had high blood pressure, and I emphasise the word had. It's kinda like holding a low horse stance I guess, but it's easier to keep honest because the wall behind you keeps your back straight and for some reason it's easier to keep a 90 degree bend in your knee. The downside is that you will be in a certain amount of agony for a few minutes.
 
The other thing that's taught my knees their fiddlessticking places have been wall squats. Hold those babies for a few minutes and it radically improves not just your knee happiness, but also your lower body strength and even your blood pressure- which is why I started doing them, I had high blood pressure, and I emphasise the word had. It's kinda like holding a low horse stance I guess, but it's easier to keep honest because the wall behind you keeps your back straight and for some reason it's easier to keep a 90 degree bend in your knee. The downside is that you will be in a certain amount of agony for a few minutes.
Ahh yes the wall squats! We used to do these all the time in gym class. This is an exercise I may have to start doing again for my achy knees!
 

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