Flexibility Guide

Let's face it, strength and flexibility are important aspects of the martial arts. They go hand-in-hand. Knowing how to develop it is just as important. I myself am working on getting my flexibility back to where it was at the peak of my training. I'll tell you what I know through years of experience and research, then I'll give you a few pointers so you can do some workouts and stretching exercises on your own.


Types of flexibility:

• Dynamic- using momentum to bring your limbs through their full range of motion (such as leg lifts).
• Static Passive- holding a relaxed stretch using some sort of surface resistance (like front and side splits on the floor).
• Static Active- holding a stretch using only the strength of the antagonist muscles (holding a kick high in the air with no outside resistance).

So what type of flexibility should you develop for the martial arts? All of them! However, I don't ask my students to be able to do full splits or hold a kick for long periods of time (unless they are interested in getting into XMA training). In fact I don't even begin flexibility development training right away because it's important to build up leg strength before getting into flexibility (this strength begins to develop after several months of martial arts training). Once a student is ready to begin working on flexibility, how should they start?

A typical workout should go as follows:

• Warm-up- joint rotations, dynamic flexibility exercises like leg lifts to the front, side and rear. Also include some light cardio to get the blood flowing.
• Main workout- practice techniques, drills, kata. If you're looking to develop your strength further, include those exercises here (squats are great, and trunk lifts against a wall).
• Cool down- isometric stretches*, followed by passive stretching.

*Isometric stretching is holding a stretched position while simultaneously tensing the stretched muscle for 10 to 20 seconds, then increasing the stretch and repeat the process until max stretch is reached. This should not be attempted until some strength and flexibility has been achieved, and no more than 4 times per week. Leave at least 24 hours between applications.

When you do your static passive stretching, be sure to target all your leg muscles as well as your back and abs. Start with quads and calves, stretch your back and ab muscles, then sit on the floor and do a pike to target the hamstrings. Next extend one leg out and stretch toward your foot and switch, and lastly try the side split position. Hold each for 1 minute, then go back and do all leg stretches again for 2 minutes each. Don't hold the stretches longer than 3 minutes, as that can lead to small muscle fiber tears and slow your progress.

For static active stretching, what I like to do is, start off with s-l-o-w leg lifts to your max height to the front, side and back (just 5 reps each leg). Then rest for a minute, and do a kick and hold it there for 10 seconds (front, side and back kick). Do 3 reps each leg, then go back and do 2 reps each leg. Yes, this is hard and tiring, but it's supposed to be. That's how you make progress, so try to suck it up. :)

If you ever feel pain during a stretch, STOP and slowly get out of the stretch. Do not try to force a stretch past your max tolerance, that can lead to injury and hinder your progress. You're not doing yourself any favors by over-doing it. I also suggest varying your routine to avoid getting bored... boredom can easily lead to that "I don't wanna" attitude and you may end up giving up before you reach your goals.

Please don't hesitate to ask if you need some workout guidance or more strength training exercises to get you started. Happy stretching, and train safe!

-Sensei Kristalyn