Tips To Make Martial Arts Stretching More Efficient
Martial arts have grown in popularity over the years, and just as programs differ, the stretching requirements for them differ, also. Taekwondo, northern shaolin and savate all have many movements requiring extremely high kicks, and so flexibility stretching programs for them should emphasize stretching the legs, increasing the flexibility in hamstrings and hips; however, in the grappling arts the flexibility stretches would focus more on the core body and arms. A newcomer to martial arts should focus on overall flexibility, and develop more customized martial arts stretching program as advancement in the program is achieved.
If you want to make the most of your martial arts stretching program, you have to keep a few things in mind. The following outlines ways to maximize the efficiency and safety of your flexibility stretches and exercises.
1. Stretching in the Morning.
A daily morning routine of martial arts stretching can really help you accomplish the requirements of your martial arts program and advance within it. It is best to do the morning stretching routine before breakfast, and fifteen to thirty minutes should be devoted to it. It is important to include a warm-up and cool down for safety, as well as custom stretches designed to help you accomplish the requirements of your martial arts program. Static, isometric and PNF stretches are hard on the muscular system, have a long recovery time and should be left for the main stretching work-out. It is a challenge to begin, and maintain, a morning stretching routine, but the benefits are well worth the efforts.
2. Warm Up Exercises
It is a good idea to use a two part warm-up procedure with a beginning and specific warm-up for the muscles. It should include calisthenics which will increase body temperature and increase the blood flow to the muscles. The specific warm up will have dynamic flexibility stretches that will mimic the movements of your martial art and will specifically help you attain the flexibility you need for the movements. This warm-up is vital as part of the morning stretching routine because your body may be more tight in the morning and there is a greater risk of injury if the warm-up is neglected. After the specific warm-up is completed, the main part of the stretching routine can be started, in this part of the routine you may focus on the flexibility needs of your particular martial arts program.
3. Cooling Down
After the main martial arts stretching routine, it's time to cool down. This segment should mirror the basic warm-up, which assists with blood flow and recovery.
4. Precautions
A martial arts stretching program to increase flexibility is vital to keep you safe as you progress within martial arts, as well as to help you meet the necessary requirements of your sport or art. However, injuring your muscles, skeletal system or connective tissues can not only slow down your progress, it can also cause you to quit the program. Here are some tips to help keep you safe as you perform your flexibility stretches.
* Talk to a physician before you start a stretching or training routine of any kind. You'll not only be safer when you do it, you'll have the approval of your doctor, leaving you feeling more free to make progress.
* Don't ever do flexibility stretches that cause you any pain. If you feel a sharp pain as you exercise, stop immediately; the most you should be feeling is a warm or small burning feeling in your muscle. Even the smallest amount of pain can be evidence of micro reading of your muscles, making them scar and permanently making you that much less flexible, thereby hindering your progress. If you have any sort of pain as you start stretching, talk to your physician.
* When you start stretching, don't ever bob or bounce in the exercises. Ballistic stretching is the name of this method, and you are much more likely to get injured if you use this manner of exercise.
I invite you to use this martial arts stretching information to increase the benefit of your stretching routine by rapidly increasing your functional flexibility.
Do you want to increase the effectiveness of your art of sport by learning even more cutting edge routines, effective flexibility stretches, and modern martial arts stretching techniques? Then you should visit www.MartialArtsStretching.com today.
categories: martial arts stretching,martial arts,flexibility stretches,stretching,exercise,recreation
Tags: exercise, flexibility stretches, Martial Arts, martial arts stretching, recreation, stretching
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