Martial Arts Stretching

A general stretching routine that I do 3x per week. Excellent routine for people getting ready to do some type of martial arts, such as: taekwondo, muay thai, boxing grappling, etc. Also excellent for general flexibility. Each stretch is normally held for 20-30 seconds. For this video I held for 10, mainly for time sake. Please enjoy, maybe you can use some for your routine. Make sure to see part 2.

Duration : 0:6:1

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I am pretty close to getting my splits but i have a question about how i should be stretching. Is it more effective to hold my splits for 2 minutes straight or is it better to do my splits in increments of like 15 seconds and then like shake out my legs and do it again. thanks
I would say that doing it in increments will be more effective for flexibility while holding them for longer will improve endurance, so you may want to do both.

I can’t get to any kind of lesson but really want to discipline myself physically. So, I’m looking for some kind of series of exercises I can do, just at home by myself, to get stronger (!!) and like… faster. Improve balance, co-ordination, flexibility, reflexes… like a mixture between pilates or yoga and martial arts… training and working muscles through stretching and that. Something I can make a routine with. Not weights or anything though

Actually (might be asking a bit much) but a website detailing how to do some exercises like this would be absolutely brilliant.

look up agility training, punching bags, tred mill

Practice Kung Fu stretches like the side leg push; learn Kung Fu moves taught at real Shaolin temples in this free martial arts video series.

Expert: Bruce Wen
Contact: www.shaolinca.com
Bio: Bruce Wen has studied in China with Tibetan monks and runs his own Shaolin Kung Fu studio in California.
Filmmaker: Nili Nathan

Duration : 0:1:2

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Knees are injured easily in martial arts which is why knee stretches are so important. Learn how to do martial arts knee stretches with tips from a martial arts instructor in this free warm up and stretching video.

Expert: William Sampson
Bio: William Sampson is a martial arts instructor with United Studios of Self Defense.
Filmmaker: Nili Nathan

Duration : 0:0:53

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I am dying to have a straight leg scorpion, for those of you who know what that is. I’m very flexible, but my back needs to be stretched, bad! Any good stretches?

TRY BACK BEND THEN WHILE UR IN UR BACK BEND TRY TOO MOVE UR HANDS CLOSER TO UR FEET AND TRY SCORPIONS

can they? because i want to get flexible quicker but that burning pain is horrible.
thanks

I dont see why not…. But to me i would think that the more you took them once you got as flexible that you needed and/or wanted once you were off the painkillers it would hurt like crazy but that is just my opinion also i would prob. be the dorky person and say go refer to a doctor because your are not sure what the effect can be on that i really hope that this helped thanks.

~Woodly~ <3

are there any? i want longer legs

thanks in advance

Yes, just like stretching taffy you can make your legs longer.. Have someone pull on your legs for 10 seconds each day and after a week increase the time by 5 seconds. 3 minutes being the maximum amount of time. Do this and in a couple months you will have gained at least a couple inches. Just lay on the ground and hold onto a door frame, relax your muscles and have someone pull your legs, grasping by the ankles

It usually happens when I’m at the gym or in bed. Sometimes when I stretch my right leg, there’s a massive burning feeling in the back of my calf which lasts for about 20 seconds or so, then it dies down at bit. And sometimes it’s happened in my foot, but not as bad.

Why is this happening to me? Should I go and see a Doctor?

see a doctor and ask. or call.

I work with a little girl who has Rett Syndrome, and her leg muscles are generally very tight and she has problems walking, which is not uncommon for children with this disorder. I’d like to find some stretches that would be beneficial to her, and how to apply these stretches correctly.

I think your best bet is to go on the Rettnet (sign up at www.rettsyndrome.org) where there are hundreds of parents and therapists with great advice.

Practice Kung Fu stretches like the forward leg push; learn Kung Fu moves taught at real Shaolin temples in this free martial arts video series. Expert: Bruce Wen Contact: www.shaolinca.com Bio: Bruce Wen has studied in China with Tibetan monks and runs his own Shaolin Kung Fu studio in California. Filmmaker: Nili Nathan

Duration : 0:1:21

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Practice Kung Fu stretches like the forward leg push; learn Kung Fu moves taught at real Shaolin temples in this free martial arts video series. Expert: Bruce Wen Contact: www.shaolinca.com Bio: Bruce Wen has studied in China with Tibetan monks and runs his own Shaolin Kung Fu studio in California. Filmmaker: Nili Nathan

Duration : 0:1:21

Read the rest of this entry »

I work with a little girl who has Rett Syndrome, and her leg muscles are generally very tight and she has problems walking, which is not uncommon for children with this disorder. I’d like to find some stretches that would be beneficial to her, and how to apply these stretches correctly.

I think your best bet is to go on the Rettnet (sign up at www.rettsyndrome.org) where there are hundreds of parents and therapists with great advice.

how can i become flexible in my legs? what are the best stretches to do ?..please help me !

for flexibility you should be stretching every day with best results after you have warmed up you muscles to prevent injury. Here are a selection of stretches

Calves

http://www.exrx.net/Stretches/Gastrocnemius/Lunging.html
http://www.exrx.net/Stretches/Soleus/Lunging.html

Hamstring

http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html

Hip Adductors

http://www.exrx.net/Stretches/HipAdductors/SeatedGroinFloor.html

Quadriceps

http://www.exrx.net/Stretches/Quadriceps/ProneLying.html

Glutes

http://www.exrx.net/Stretches/GluteusMaximus/Lying.html

that i can do so i can get my legs to be more flexible?

I’m trying out for my schools cheer squad next year but there’s one problem. I can not do the splits or any of those jump things where you touch your toes and stuff.
My friend made it this year and she says that it is a necessity for us to know or be able to do those things.

I myself am an excellent dancer and have wonderful balance thanks to 7 years of ballroom dancing. So she said the only thing i need to learn for next year is how to have more flexibility and ab muscles.

I’ve started doing sit-ups and push ups. Also, i started to stretch my legs a bit more too. but i don’t know if that will help.

so any ideas on some stretches or things i could do to be more flexible??

go to a sports coach (doesn’t matter what sport they coach) and ask them for some stretches to improve flexibility. Really, any stretches will improve your flexibility as long as you do them constantly (i.e. every morning and night). And if you get desperate you could start gymnastics which will definitely improve your static and dynamic flexibility, balance, co-ordination, muscular strength and endurance in most of the muscles in your body (esp. abs because of all the flips and stuff – my cuz is a gymnast and wow she has an eight pack lol). Practise doing the splits, and try to go down a little further (or stay at the same level) everytime you do them (that’s how i learnt – i had it down pat in about 4 weeks lol). Good luck with that! =)

does anybody know of a good flexibility and/or stretching website..with pictures and how to guidelines?

Sure, do any kind of search on PNF stretching.

http://en.wikipedia.org/wiki/PNF_stretching

This link has a link to all kinds of stretches, most can be done PNF style by simply following that method of a short stretch, then immediately afterwards a prolonged stretch.

(see their exercise directory link)
http://www.exrx.net/ExInfo/Stretching.html

Here is one with a nice little animated demo for each exercise (again can be done PNF wise, this website actually has a lot of useful demos)

http://www.flashmavi.com/stretching_stretching_exercises_techniques.shtml

http://www.flashmavi.com/stretching_pnf_stretching_proprioceptive_neuromuscular_facilitation.shtml

Hope that is of some help, most places that truly want to build solid athletic flexibility fast use PNF stretching, if you played any kind of sports you will recognize it.

I’m trying out for my college cheer squad in august and i am going to be a flyer… i have all my splits but my back flexibility sucks and makes it hard to do scales and scorpians…. how can i get them in time for tryouts?

Hi there

Basic exercises i use are as follows

1. Bending down and touching the toes done both standing and seated.
2. Performing the crab position
3. Hip rotations. This also exercises the spine as well.

Dont forget to strengthen the supporting muscles that work with your spine. This will result in less injuries.

I have a dodgy back see!

Best wishes

idai

a good stretch for the back of your leg is to get on one knee and the other straight out and try to touch your nose to your knee, that really stretches–also try keeping your hips square.

there are many other ones but its hard to explain.
good luck.

Practice Kung Fu stretches like the forward leg push; learn Kung Fu moves taught at real Shaolin temples in this free martial arts video series. Expert: Bruce Wen Contact: www.shaolinca.com Bio: Bruce Wen has studied in China with Tibetan monks and runs his own Shaolin Kung Fu studio in California. Filmmaker: Nili Nathan

Duration : 0:1:21

Read the rest of this entry »

i’m looking for stretches and some exercises to help strengthen and stretch leg muscles. I want some stretches i can do besides butterfly, touching your toes, lunges, and actually sitting in your splits. thanks in advance!

Sadly, the most effective way is oversplits, where you put one leg up on a 8-12 inch mat and do splits from there… Split with hands down for 1 minute, then put your hands up for 10-20 seconds (if you’re not working on middle splits). This forces you to push down further.

There are also much happier ways to train splits; I know you said no lunges, but the lunge where you bend your front leg and straighten your back leg is very helpful; try to get to 180 degrees.

You can also straddle your legs and have a friend pull your hands forward. (This is called "pancake")

Another partner stretch is to stand with your legs about 3 ft apart, then have a friend pull your hands forward. Keep your back straight.

Hope this helps!