Yoga is a great way to gain energy and improve flexibility. Learn some tips for executing the bridge pose from our professional yoga instructor in this free video.
Expert: Elizabeth Rose
Contact: www.artanayoga.com
Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts.
Filmmaker: randy primm
Duration : 0:1:54
Posted under Flexibility StretchesShould it be like mild discomfort, slight pain, really hurting…Just how much should it hurt?
Thanks~
Normally, slight pain. You want to be stretching enough so that you’re actually improving your flexibility, but you also don’t want to be stretching to the point of over-stretching. If you are severely uncomfortable or in great pain, tone it down a bit. It’s all about finding a good balance!
Good Luck!
Whenever i sit on the floor with my legs in second and try to stretch for the side splits, I always feel a real pulling on the side of my knee. I was just wondering if this is normal or if I am doing something wrong when stretching? Can anyone suggest any good stretches for side splits? Thank you.
Knee pain is never normal. If it is on the outside of your knee it could be your ACL on the inside your MCL. You are forcing your knee into a position that it cannot handle. Perhaps your quads aren’t strong enough and you should work on building them up or perhaps you are turning your knee in a way it is not suppose to be aligned. In the meantime, ice your knee and rest it. Stay away from doing this until you see your teacher and they can give you hands on advice and can spot what is wrong. Otherwise your knee’s stability could be jeopardized.
I have started martial arts and received a groin injury, I am pretty sure it is Grade 1. It is not painful at all, but I can feel something there in the groin. Can I continue doing martial arts stretching? or shall I stop stretching for a week and see how it is?, I mean if it is not hurting then surely it cannot be that bad!, Any ideas and help?
It White Crane Kung Fu
Rest it for a few days, then slowly get back into a light routine (make sure to do a good amount of stretching first!). If it still feels funny after about a week, you might want to consider checking with a doctor.
I’ve never been very flexible. I’m less flexible than the average person. I can’t even touch my toes. Lately I have been dying to do a split or stradle.
I know it takes a while to be able to achieve a straddle or split. But I don’t even know where to start for stretching. Anyone have any stretches to recommend? Any videos or photos you could show would be awesome. Detailed instructions are okay too.
When you wake up in the morning, stretch your body out when you stand up. It increases flexibility. Be careful when stretching you can hurt yourself.
Hi!
I took ballet for five years during high school and my first year of college. During those years, I struggled with flexibility. After five years, I STILL could not do a split. I stopped taking ballet for about four years, and have just picked it up again recently. Does anyone know any good stretches that will help me gain flexibility in my "bands of steel" muscles?
Thanks!
i have done dance for 12 years and i have also found flexibility a though point. a good way to get more flexible though, is to stretch everyday. there are lots of different stretches, but the ones that helped me the most are…
….sitting on the floor and opening your legs as wide as possible. you can change this to what suits you by either; leaning forward and trying to get your head on the floor, then chest if you can get that far. OR sitting facing against a flat wall and pushing yourself further in towards the wall which will open your legs wider.
….next is sitting with your legs together and trying to get your head to touch your legs/knees or trying to touch your toes.
the trick with these is to do each one for a couple of minutes and then keep swapping over, you will notice, as you do one, the other will improve. a good tip is to get to the point where it hurts and hold it there, after it stops hurting or hurts less, you should push yourself further till it hurts again and keep repeating this for a couple of minutes then change.
I really hope this helped 
www.MommYoga.com
This month’s podcast features several brief portions of our recently released DVD, “Yoga for Runners.” To find out more information about this DVD, visit MommYoga.com/shop or Amazon.com.
This podcast segment features a brief warm-up, a portion of the warm-up section of the DVD, that can be done before a run. Enjoy!
Please take a moment to visit MommYoga.com/congo to find out more about why I run.
Duration : 0:6:42
Posted under Leg Stretching
Develops feeling for long spine and strong core. This is the physical structure which creates space in vertebra, allowing for better and more free twisting motion of swing.
Duration : 0:0:52
Posted under Leg Stretches
In this short video, Coach Nicole of SparkPeople.com leads you through ten of the best stretches that runners and joggers can do, targeting all the muscles, joints and problem areas associated with running (psoas, hip flexors, quads, hamstrings, thighs, calves, shins, shoulders, IT (iliotibial band) and more. A great flexibility routine to be performed at the end of your run!
Duration : 0:8:57
Posted under Flexibility StretchesSo I started Kung Fu a few weeks back and I am very eager to increase my flexibility.
My Questions are:-
How Often do I need to Stretch? Every Day?
How Long should I hold each stretch for?
Please Help with some feedback
I can’t answer stating what you should be doing but this is what I do for stretching:
I always stretch for at least 45 minutes almost everyday, about 4 days out of the week. I do the standard Goju Ryu stretching exercises which is meant not just for flexibility, but for preparing the body for the vigorous technique associated with Goju Ryu Karate.
I start with my toes then move to my ankles. From my knees to my hips. Then the whole leg while my arms provide some resistance and stretch as well. I stretch my back in the mannerisms Goju Ryu demands and then I stretch out my wrists. Then move on to stretching my elbows and shoulders while focusing on stretching the fingers. Then I stretch my neck.
In succession to several of those stretches there’s also quite a few tension and power exercises that focus on using the breath as demanded in Goju Ryu.
There’s nothing wrong with stretching everyday, however, if your muscles are sore don’t stretch as much as usual to let them heal but you still want to stretch them some.
I usually hold every stretch for about 2 minutes. Just remember to relax all the muscles in your body while stretching and when you breathe visualize your breathe rushing into the area your stretching but also through your whole body as well.
Pay close attention to your body. Don’t just stretch the areas you’re good at stretching. First, before them, stretch the areas you’re worst at. These need the most attention and can’t be slacked.
THE MOST IMPORTANT THING TO REMEMBER: In your breathing; inhale slowly and calmly, and exhale fast and energetically. This is called the tonification breathe and is crucial in balancing the yin and yang. Practicing this breathe pattern when stretching will increase your prowess exponentially.
Posted under Martial Arts Stretching
Here are some great stretches to do first thing in the AM before you get out of bed. Stop feeling like you are 30 years older than you really are. Do these every morning and feel the difference.
We serve Parkland, Coral Springs, Margate, Coconut Creek, West Boca Raton, and Deerfield Beach areas.
Duration : 0:2:44
Posted under Leg StretchesHey Everyone.
I Need Some Stretches To Do To Be Able To Do The Splits, Which Should Make My Head Kicks Much Higher And Faster, I’m Not Far Off The Floor While Doing The Splits, But I Want To Get All The Way Down, So Any Gymnasts, Please Give Some Stretching Ideas. Thanks
Actually, doing the splits is extremely unlikely to help with your high kick. That’s because there are two separate types of stretches the body can perform. Plastic stretches, like the splits, stretch the red tendons which stretch and recover slowly. Doing static stretches will help you develop your plastic flexibility to perform deeper, longer stances, but is not going to be very helpful in your goal to kick higher.
Kicking requires elastic flexibility, which is found in the white tendons. This is the same type of flexibility that makes your strikes faster. Dynamic movements are best for developing elastic flexibility. If you want to kick higher, focus on target training. Do partner drills with a focus mitt, having your partner move the mitt a bit higher after each strike. It will take some time, but if you’re practicing martial arts being able to kick head level is a fundamental skill. Hope this helps!
Posted under Stretching Splits
Stretching out the legs and waist is important, in ice hockey, in order to increase flexibility and prevent injury. Learn a waist and leg stretch from a professional hockey player in this free sports video.
Expert: Eniko Erdos
Contact: www.mujegpalya.hu
Bio: Eniko Erdos has won competitions in speed skating and was recruited on to the BVSC Amazones, a womans hockey team, which won the second place at the national championship.
Filmmaker: Paul (Leopold) Volniansky
Duration : 0:1:33
Posted under Leg StretchesOne of the most misunderstood variables of strength training is specifics. To really make an exercise specific to a skill, standard off the shelf exercises just won’t cut it. For example, when training to improve punching power often instructors will suggest improving arm strength and to make it more specific to the punch in question will recommend using a dumbell over a barbell. While not universal this approach is common.
The application of plyometric exercises to the martial arts is an area where some careful thought should be applied to get the best out of your training time. It would be all too easy to take well established protocols and use these, particularly those that appear to have similar movements to strikes or kicks.
A plyometric contraction involves eccentric loading followed by concentric contraction. Also known as the stretch-shortening cycle, this involves a muscle being stretched under tension before it contracts. If the time frame for this cycle is kept as short as possible the more explosive the contraction will be.
One Steve Morris drill involves rapidly repeating a striking action thereby exploiting this phenomenon. This repetition has the advantage of increasing the neural drive with a resultant increase in force being the outcome. The full drill involves following the rapid repetition is with a full power performance of the strike being repeated.
In order to produce rapid striking actions often only the latter section of the action is involved. Trying to rapidly repeat a long or big technique is problematic as by definition it takes a long time to perform. So when executing a round kick it looks more like a thai boxing kick than a karate roundhouse from a long stance. The earlier section of the action can be trained separately.
This approach to including plyometric style training in martial arts is far more specific to the explosive movements required than standard plyometric exercises such as bounding or box jumps or even clapping push ups. These exercises provide the correct contraction type which is an improvement on regular squats or press ups they can be improved on.
Another important consideration is the state of the muscle as it is stretched. It is not slack, it is stretched under tension. Morris use the analogy of a double stretched elastic band with the slack removed. That is the band is stretched rather than slack before it is stretched at both ends!
This double stretch, stretch under tension principle applied to plyometric training will dramatically improve the force applied from whatever strike is trained in this way. This is a huge improvement on simply performing standard but non-specific exercises from a book on plyometrics.
Dr. Jon Law is a martial arts instructor from Birmingham UK with almost 20 years experience. For more information and tips on all kinds of martial arts skills please visit: http://epicmartialarts.wordpress.com
NB. This article may be reproduced but a reference to the author and a hardlink to the site in the resource box must be retained.
Author: Jon Law
Article Source: EzineArticles.com
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I need my heel stretch, scorpion, scale, splits, back, leg everything flexible! please give me your best stretches! Any yoga, cheerleading, and dance tips will be best for me! thanks so much!
you really just have to stretch
everyday
simply stretch when you might just be sitting watching tv or something
do splits lunges anything oversplits
but to do those things in a stunt you also need to work on strengthening
especially your abs arms and legs
For those who are big fans of the martial arts it is a life long passion that motivates you to constantly be learning, developing techniques and staying in shape. Unfortunately sometimes you just are unable to make it to the the dojo, either because there isn’t one close by or it just doesn’t fit in your budget. But that is no reason not start or not to keep up with your training.
Working out at home and keeping in shape is relatively easy even without weights or a home gym. But keeping up with your techniques, developing new ones and maintaining your quick reflexes can seem challenging, though it does not have to be. In fact with a little dedication you may find in a lot of ways that you can achieve more without all the distractions and wasted time to and from class. And no, it does mean you have to turn into the karate kid, practicing wax on and wax off, although it is a great excuse to get your kids to clean your car and house.
Maintaining flexibility and speed are the first things you need to keep on top of if not going to martial arts classes regularly. Create drills for yourself to keep up your speed and reactions. These are best done by laying or sitting and then springing into action with a series of combos, making sure you can keep your explosive edge. If you have kids these are great to do together, they will enjoy the time together and will probably keep you on your toes with the boundless energy they seem to have. Make sure you work on flexibility daily. Leg stretches and splits can be done anywhere, but without constantly working on it, you will loss any gains you have made rapidly.
Forms should make up a large portion of your routines and training. With a little effort and patience you will be amazed what you can teach yourself. Many online retailers sell a variety of books on martial arts techniques that provide instruction on stances and correct strikes which where actually the main way martial arts where taught and handed down for centuries. Most martial arts schools also sell DVDs teaching the forms and katas which give easy step by step instructions. Lastly YouTube is a great resource if you have a decent Internet connection and is full of instructional videos on just about any form of martial art you could imagine.
Of course if you can afford to splurge, a couple pieces of equipment can make things more exciting. If possible a leg stretching split machine is a great asset and a wave master or heavy bag can help you keep up your punching power. You can now even purchase UFC style grappling dummies online for practicing throws, holds and ground work.
Tony Mills is the Chief Editor of online Content for The MMA Zone. Tony is an expert in the field of martial arts training and conditioning.
To see more article and information on MMA Gear and Martial Arts Supplies please go to The MMA Zone.
Author: Tony James Mills
Article Source: EzineArticles.com
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Having flexibility, and long elegant lines in figure skating is delightful to watch…so it’s a no brainer that stretching is important!
Stretching gives you an edge by:
1) Decreasing your risk for injury
2) Increasing Flexibility
3) Gives you a long, elegant line in your movements
Here are some stretches I do to increase my flexibility, and improve the way I present on the ice.
God Bless You
Tanara
Duration : 0:4:37
Posted under Flexibility StretchesMom, can I take karate lessons?
It’s a question that’s bound to come up if you’re raising boys – and increasingly girls. Martial arts training has become as popular with girls as dance and gymnastics used to be. The media attention to such martial sports and fighting arts as kickboxing, muay thai, karate, jiu-jitsu, tae kwon do and other forms of martial arts have fueled their popularity among youth and adults.
One of the least discussed aspects of martial arts training among non-initiates is the equipment and gear that you’ll need. If you or your child(ren) are considering signing up for martial arts classes, here’s a brief overview of the types of equipment that you may need to purchase for training.
Uniforms
Martial arts uniforms may all look alike to the uninitiated, but each style of the martial arts has specific styles of uniforms that have evolved or been designed specifically to fit that style of fighting and competition. Many schools sell the uniform that they expect you to wear for class and competition, but if they don’t check with the instructor to find out exactly what you should be wearing. Some special considerations for the various forms are the following:
Tae kwon do
The tae kwon do uniform generally has a v-neck pullover top and more close-fitting pants than a standard karate uniform. Students are generally required to wear white uniform pants and shirts, while masters and instructors may wear black uniform tops. The belt is long and designed to double-wrap and tie in the front, and its color designates the training level of the wearer.
Judo
Judo focuses more on grappling and throwing techniques than on kicks and jabs. The uniform has evolved to reflect this, featuring a tighter fit and more reinforcing and padding than the uniforms worn for most other martial arts. Look for a uniform that has reinforced stitching at stress points, and quilted padding to enhance gripping ability and protection. The judo gi consists of two parts – the top or joi, and the shitibaki, loose drawstring waist pants. Student uniforms are typically white or black – though black is not officially endorsed – and competition uniforms are white or blue.
In addition to practice uniforms, there may be team uniforms and competition uniforms, so be sure to check with the school or instructor to find out what kind of uniform you’ll need for various events.
Martial arts equipment – shoes and footwear
As with most other aspects of martial arts training, footwear is often decided by the individual dojo or instructor. For many, bare feet is the only acceptable footwear in class. Others require students to wear shoes with flexible, soft, gripping soles. Major sports shoe manufacturers like Adidas make shoes designed especially for wearing in martial arts training and competition.
Protective Martial arts equipment
In addition to the uniforms, you may also be required to purchase protective gear for training and sparring. At the very least, most schools and instructors require that students wear mouth guards when sparring, and may require that students wear head protectors, chest guards, shin guards, athletic protectors and wrist/hand guards. The uniforms in some forms of martial arts are designed to offer protection, but it’s not a standard rule. As with uniforms, check with the school or instructor to find out what sort of protective martial arts equipment you’ll need.
Training Equipment for Martial Arts
More advanced students may be looking for training equipment to continue their training at home. Among the most popular and useful pieces of martial arts equipment for training are stretch bands and stretchers. These training aids offer resistance training and conditioning that are necessary to prevent injury in martial arts training and competition. Other martial arts equipment that students will encounter at the dojo include training dummies, wave trainers, body bags, breaking boards, kick shields and targets.
Martial arts weapons
For many students, the use of exotic Eastern weapons is one of the most fascinating parts of martial arts. In most martial arts forms, training with weapons is an advanced subject, not attempted until students have mastered using their own bodies and have been trained to focus their strength and power. There are, however, some forms of martial arts where empty hand and weapons training take place concurrently. The most popular martial arts weapons are the following:
Nunchaku are lengths of wood connected by a cord. In trained hands, they make an extremely effective and very flashy weapon. Possession of nunchaku is illegal in many countries. In the U.S., legality is regulated at the state level.
Escrima are staffs or sticks used for fighting and blocking.
Shuriken are also known as throwing stars. They are small bladed stars used for throwing.
This article was prepared for this Martial Arts Equipment Toronto site, please visit them for more information.
Author: David S
Article Source: EzineArticles.com
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Weight Training
Weight training should be done every other day. For muscles to grow, producing greater strength, they need at least twenty-four hours of rest between workouts. This is advisable whether your goal is to build bulk and strength or definition and endurance. To build bulk and strength, perform low reps with heavy weights. To create definition and endurance perform a high number of reps with low weights. Weight training provides the benefits of increased energy levels, increased muscular flexibility, reduced body fat, and strength. All are advantageous for martial arts practitioners.
Cardio Training
Cardiovascular endurance (or stamina) is enhanced by running, swimming, biking, power-walking, and timed exercises. These exercises are also known as aerobic exercises. Timed exercises include, combination technique sequences on a heavy bag, striking shields, focus mitts, etc. To maintain performance, cardio training requires you maintain a 60 to 75 percent of your maximum heart rate for a minimum of twenty minutes. Cardiovascular training provides the benefits of increased energy levels, decreased cholesterol, decreased blood pressure, decreased stress, reduced body fat, and increased muscular flexibility and strength. All are required for martial arts practitioners.
Flexibility
Flexibility is paramount to martial arts training. Without being flexible, many of the routines performed by martial arts practitioners could result in serious injuries. Muscle, ligament or tendons could be torn without the body being flexible. Training would need to be delayed while the swelling and pain is reduced and the healing process is completed. Stretching is advisable before and after any type of physical exertion. Stretching warms up the muscles and reduces the possibility of injury.
As with all types of beginning physical conditioning, consult with your doctor prior to beginning. Serious injury could result if there is an underlying condition that you are not aware of. Physical fitness is one of the best ways for us to feel and look better. When we look better, our self-confidence is greater. Martial arts require a great deal of self-confidence and good physical condition.
Do you want to learn more about protecting yourself in a self defense scenario?
Go to http://SelfDefense-Techniques.com and download the 6 page Self Defense Tips report for FREE.
Most traditional martial arts classes do not train you for real life encounters. Learn to avoid getting yourself into a bad situation. But if you find yourself face to face with serious injury or death, you will have mastered the skills to survive by following these simple systems.
Author: Pete Kauffer
Article Source: EzineArticles.com
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my stretches.