Martial Arts Stretching

If a guy is 23 years old, can any of these options work?
I hear ankle weights and stretching work if you’re still in your early 20s?

We aren’t looking for a biiiiig, dramatic change in height, probably an inch from each? Maybe 3 inches total?

No, that’s the silliest thing I’ve ever heard. The only way you can grow is with surgery. They saw your shin bone apart, and insert a spreader. Every couple of months (once the bone starts to repair itself) the spread your bones apart another few millimetres in what is supposed to be one of the most painful elective procedures known to medical science.

Your height is fine.

So i have been stretching everyday for the splits for a few weeks now but since I worked out on sunday my legs havent been right. They really hurt when i do a split. I cant go all the way down and I cant go as far as I could before without feeling like screaming! Ive tried stretching loads before, doing gentle exercise and hard exercise to loosen the muscles but nothing works. I need to be able to practise everyday but since sunday i havent been able to get as far down as before
Please help!

Just take it easy for a few weeks. Don’t worry about not being able to go far down in your splits. Obviously something is going on with your body and you don’t want to bother it even more. Instead of doing splits everyday, just do gentle hamstring stretches, quad stretches, and other stretches that don’t hurt you. If they do hurt a lot, you might want to just not stretch for a few days. It’s better than stretching too much and hurting yourself. I hope you feel better very soon!

I’m taking MMA soon, and i was wondering what stretches (how long for each also) are good to prepare for doing MMA, like for high leg kicks, etc… I want to know legit stretches from a legitimate source, not just stretches people think would be good, thanks

You want to make sure your posterior chain especially has been warmed-up up and stretched before training. This includes your hamstring. lower back, and interior thigh (adductor) muscles. Poor flexibility in any of these muscles for instance can lead to a torn meniscus on the posted leg when throwing a high leg kick. A great stretch for the leg adductors starts out standing with feet together then walking feet out to side like you’re doing a split until you feel mild discomfort. Hold that for 15 seconds then lean over with head up and palms to the ground and hold again for 15 seconds. With feet in same place, bring your torso upright then walk legs out to side a little further and repeat the stretches. Now SLOWLY walk feet together until they are touching side by side with you standing upright. Then bend over with head up and looking forward, legs straight, bringing palms down to floor. Do this twice holding for 15 seconds each time. Also, it is important to stretch after doing a total body warm-up like running and mat rolls. The MMA gym you go to will most likely have you do this. Good luck.

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.

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Just continuing in the series. Showing how we would stretch before we did the Martial Arts, though its been awhile will show how I have progressed in the next couple of weeks as well.

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Learn some warm-up exercises and stretches that will increase your body’s flexibility in this free how-to video clip on exercise to increase flexibility.

Expert: Angela Joyce
Bio: Angela Joyce is a fitness instructor and teaches cardio fat burning exercises, muscle toning and healthy lifestyle habits.
Filmmaker: Nolen Quinn

Duration : 0:1:52

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Walking in the world of martial arts is different than in everyday life. Heel to toe is the norm but it is just the opposite in Aikido. Learn a great walking exercise from a martial arts expert in this free video clip.

Expert: Cliff Derdeyn
Bio: Cliff Derdeyn has been involved in Japanese internal and martial arts for 26 years. He has studied sword work under Japanese sword master, Tetsuzan Kuroda.
Filmmaker: MAKE | MEDIA

Duration : 0:1:59

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basic martial arts stretching BACKBENDERS stretching fitness

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i am 16 and summer i want to join a class of kung fu, or taekwondo mostly kung fu i think, i am going to gym now for a month to get strong enough and i am doing some stretching for better flexibility, but i want to give me some tips on what exercises should i do most, and pls give me a link or something video for martial arts stretching, and pls tell me how often should i doing stretching!!!

Warm up first by doing star jumps and running on the spot 5 – 10 minutes.

Here are some basic leg stretching techniques.
http://www.youtube.com/watch?v=SYJy_bsCJqo

You can do them daily or every few days for 20 minutes.

As you become more flexible and if you have a partner try
these stretching exercises. This link contains severel types.
http://www.youtube.com/watch?v=8ubMw5LRdFY&feature=related

Some basic arm techniques for stretching
http://www.youtube.com/watch?v=8I63ld7wZCs

Neck exercises
http://www.youtube.com/watch?v=ymNHNSJ-R4c

Back exercises in this link
http://www.youtube.com/watch?v=dOoXEzaeXos

Go gently at first do not try to over stretch and warm down
after training in the same way you warmed up.

http://www.interdojo.com

To understand the scientific personal approach to the Calasanz system, you must understand the meaning of 30 years of training just for one purpose, of someday, becoming, one of the most well balanced martial artist around or probably in the world

http://www.calasanz.com/shop/index.php

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I demonstrate a few more stretches I would sometimes do, and do a mild display.

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When stretching for both center and front splits, is it more beneficial to do a variety of leg stretches for shorter periods of time (ie. 1 minute each for 15 exercises) or to just kinda pop down into them for 15 minutes?

Shorter periods of time. Just popping down into them will just pull your muscles. Which will hurt. So stretch your legs first, so your muscles are loose, and then go down into them.

So Ive been trying to improve my over flexibility. Ive been doing the conventional stretches, toe touches, butterfly, etc, but I still cant seem to do a split. It seems like the conventional stretches dont even hurt anymore but I cant reach any farther. And I feel like the only way to have a good stretch is for it to hurt and be sore the next day, so I know it actually did something. So are there any alternate stretches that could help improve my split?
Thanks

Splits Training

In General

Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds.

Do not ‘bounce’ when stretching.

Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around.

The best way to Increase flexibility is through +
Static stretching – where a stretch is held at it’s maximum for a length of time.
+
PNF stretching – where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it’s maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance.
+
Always undertake these stretches under supervision

All exercises should be performed correctly, i.e.: in splits the hips should not twist.

Exercises to Develop Flexibility

The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.

Kneeling Lunge

*
Hips square
*
Body Upright
*
Hands on floor either side of front leg
*
Back knee forced squarely on the floor

Lunge with back leg against a wall/box

*
Keep hips square
*
Push hips to ground
*
Keep shoulders square and tall
*
Keep body upright

Pike sit reaching forward

* Keep legs straight
* Keep hips on Floor
* Lean forward with a flat back
* Try to reach over toes

Single leg stretch on back

* Keep hips square
* Keep hips on floor
* Gymnast uses own force to stretch
* Leg not being stretched should be bent

Hip Stretch on a box

* Keep hips square
* Pull bent leg to chest whist maintaining force on the straight leg

Splits

* Shoulders square
* Keep hips Square
* Front leg facing the ceiling, back leg facing the floor
* Support hands to be even and behind hip

My daughter has been struggling to aquire her middle splits for quite a while, she has both left and right perfectly but cannot get her middle not even close. She doesn’t have to perfect them just get good enough to do a "switch split" for cheerleading.

im not really sure what a stretching machine is but it took me literally about 1 week to perfect mine but that’s mainly because i use to stretch for hours at a time but you just need too know the right stretches i can’t really explain how to do the stretches i do but i’m sure youtubes got some good ones

okay i stretched my leg out and then my leg started to hurt really bad i dont know if its a charlie horse or what!? its very bad its the second time this happened!! i was laying down and i was stretching then all of a sudden my whole left led muscles starts to hurt. i play basketball right now i played volleyball in the fall and also soccer in the end of summer.

It’s probably a leg cramp or a muscle spasm. take a look at your diet – you may need to supplement with a multivitamin. Potassium can help with muscle cramps. i know when don’t take my vitamin B i get muscle spasms and my calf muscles stay sore for a few days. make sure you take it with food or it wont be as effective. massage can help – but only light pressure, too hard and it can cause the muscles to spasm. I’m not a doctor so of course if the pain continues it would be a good idea to see a doctor. hope you get some relief from the pain.

like the stretches where you sit and bend forward to touch your toes and the one where you stand and touch your toes. and also when i do that stretch where you sit with one leg in and touch your toe. this happens typically only when i am stretching but it also sometime happens if i go on an elliptical for like 30 minutes or longer.

could be something like a blocked artery or pinched nerve, I would go to a doctor.

Can anybody list and describe how to perform some good stretches to improve flexibility in my legs please?

Do normal stetches like sitting down touching your toes. Also, putting your feet together [called a butterfly position] is a good stretch.

Learn some warm-up exercises and stretches that will increase your body’s flexibility in this free how-to video clip on exercise to increase flexibility.

Expert: Angela Joyce
Bio: Angela Joyce is a fitness instructor and teaches cardio fat burning exercises, muscle toning and healthy lifestyle habits.
Filmmaker: Nolen Quinn

Duration : 0:1:52

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http://www.myosource.com/martialarts.htm
This video is a home training session with two female Martial Arts students. These drills using the Kinetic Bands are great for basic stretching, groin and inner thigh stretch. The hop-overs are for jump training, lifting the quads, pushing of the floor, quick feet, cardio and balance.
The squat jumps help with power and explosion from the hips and butt , also helping reach higher jump levels.
These ladies are training with the Myosource Kinetic Bands to help improve their kick speed, kick height, jumping, flexibility, balance and cardio- endurance.
The Kinetic Bands help training your core muscles while going through basic exercises and your normal workout routine. We will watch their progress over the next weeks and see the difference.

Duration : 0:4:53

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Flexibility enhances the range of motion of the muscles. Martial artists perform many techniques that require them to bend into unusual positions. Stretching the muscles creates the flexibility needed so to not sprain or tear muscles. Flexibility also aids in balance, speed, strength and power.

Flexibility and stretching exercises should be performed before and after each workout. Warming up the muscles before using them aids in not tearing a muscle. Hold the stretch for a minimum of thirty seconds. As your flexibility increases push the stretch for a greater range of motion. Never bounce the stretch. This could cause a sprain or a tear.

The Hamstring (or Hurdler’s) Stretch

• Sit on the floor with the leg to be stretched extended straight out in front of you.
• Place the bottom of the opposite foot against the inside thigh of the extended leg.
• Take a deep breath.
• As you exhale, lower your chest toward the extended leg.
• Stretch your arms and try to reach your extended foot.
• In the beginning, you may not be able to get your chest all the way to your leg.
• Lower your chest only far enough to where you feel the stretch in the hamstring muscle (in the back of your leg).
• Do not allow the knee of the extended leg to bend during the stretch.
• Do not bounce.
• Hold the stretch for a minimum of 30 seconds.
• Repeat the stretch with the opposite leg.

The Pectorals (or Chest) Stretch

• Extend your arms to the rear and interlock your fingers.
• Gradually and slowly, raise your arms until you feel the stretch in the pectoral (or chest) muscles.
• Hold the stretch for a minimum of 30 seconds.
• This exercise stretches the muscles of the chest (pectorals) and front shoulder (delts or deltoid).
• Flexibility in these muscle groups will enhance all hand and arm techniques.

The Shoulder-Girdle Stretch

• Extend your arms to the front. Interlock your fingers and turn your palms outward.
• Push forward with your hands and at the same time push your shoulder blades to the rear.
• This exercise stretches the muscles surrounding the shoulder blades (the Teres, the Latissimus Dorsi, or lats and to some extent the delts) and enhances all hand and arm techniques.

Even if you do not participate in martial arts self defense training, these stretches will add flexibility to your muscles. Any physical activity you perform will be enhanced when your add flexibility. Try these stretching routines for the next few weeks and notice if your range of motion increases. Make it a routine before beginning your favorite activity to warm up the muscles to prevent injury.

Author: Pete Kauffer
Article Source: EzineArticles.com
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