|
Stretching your major muscle groups is essential to any
martial art program as well as your physical health, particularly since
tight muscles can cause you to exercise and move incorrectly by shifting
body weight and motion to other muscles. Stretching helps muscles to
relax and increase their range of motion. Also, stretching can lengthen
the muscles and prevent them from becoming bulky.
Key points to remember when practicing stretching techniques:
- It is best to warm up for at least 10 minutes
before attempting to stretch. Ideally you should integrate
stretching into your martial arts training at least three times a
week. Even more if you are very tight. Many students quite
quickly can stretch into full splits, others never progress that far.
Each person has different strengths and weaknesses. This includes
their response to stretching. By implementing a consistent
stretching routine into your daily life, a student can maximize their
flexibility and increase their overall health.
- Proper technique is important. When the muscle
becomes tense, hold the stretch but be careful not to bounce since
this may make it tighter or even cause injury. As you relax into the
stretch, you may find the amount of stretch increasing. A minimum of
12 to 20 seconds is necessary for any proper stretch.
- Breathing correctly definitely helps during
stretching. Inhale deeply then slowly exhale, allowing yourself to
flow into the stretch. This will help relax the muscles even more.
Come out of the stretch slowly.
- Technique and posture are essential when executing proper
stretches.
- Never compare your flexibility to anyone else. Work
at your own pace to ensure safety for yourself. A safe stretch
generally feels good, especially if you keep it within your comfort
range each time. Your comfort range will undoubtedly increase if you
are stretching on a frequent regular basis
The basic areas of stretching are:
Neck & Shoulders
Torso & Back
Legs
Ankles and Wrists
Remember, without safety, there can be no
Jujitsu.
|
My Book
