Proper Stretching help!!!

[Mr Fight]

Ok ive been training in martial arts for about 3-4 years im 21 and have fairly good dynamic flexibility i.e i can kick quite high. After reading articles on the internet about flexibility they say that you should never perform static stretching before training but stretch with dynamic stretching for warming up and static strectching for warming down.

Im now worried about the stretching we do in class. I train with Master Frank Massar who is a 7th Dan in taekwondo and an excellent trainer but we always do static stretches to warm up.

I really want to be able to achieve the splits but it seems i never make any progress beyond what level im at now.

any help would be appreciated :)

[Bon]

Isometric stretches are the key...

Tense for 3-4 seconds, relax & go down further, tense 3-4 seconds, relax & go down further... keep repeating. Try to hold for 30 secs or so tensed at your lowest point.

I'm not sure if that's right, I haven't done the splits for a long time! :D Wait for KickChick or someone who's sure of what they're talking about.

[KickChick]

Unfortunately, there are still many ma instructors out there that are still performing archaic stretch routines prior to their classes.

Most injuries in any sport and martial arts are usually due to improper warmup . As with any exercise, the appropriate warm up for whatever activity you are going to be doing, is that same activity in a slower and more controlled manner.... like a series of rising kicks(front side and back) gradually increasing height and speed.... (this is your dynamic stretching "warm up"). Also we do leg lifts on all 4's (like in "hydrants"... side kicking/roundhouses... stretching the hip flexors "dynamically")

Keep in mind that the warm up should be some sort of cardiovascular movement that will gradually elevate your heart rate, while increasing your body's core temperature such as some jogging in place, running, even jumping jacks, etc.

Everyone achieves different results because after all everyone's physique is unique! All stretching whether it be dynamic, static, isometric etc etc.... should be done AFTER a good warm up! "the noodle theory"

We usually save the static stretching as a "cool down".

[Mr Fight]

Thanks KickChick so static stretching shouldnt be performed prior to training only in the warm down.

[KickChick]

... prior to training is ok but you need to be sufficiently warmed up .... you need to break a slight sweat by doing some aerobic exercise as I suggested above. (maybe 10 min. or so (??) ... and then you can do your static stretching (holding the stretch for a good length of time "minimum" 30 sec. is preferable).
After class additional static stretching to return muscles to their elongated state as they contract during kicks to "hold" joints.

I always stretch prior to class at home... this way I am almost always sufficiently stretched just in case whoever stretches the class out that day... fails to spend enough time on it. (....but I usually do stretch out the class!)

[Freeform]

I read an article in 'The World of Judo Magazine' recently that had an excert from a report into streching in class. They reckon that stretching immediately after a class is harmful to you, as people inadvertantly overstretch (as they're already very warm) and cause damage to themselves.

Waddaya think?

Col

[Mr Fight]

if u dont stretch then the lactic acid build up in ur muscles will make u sore and cause further injury when u come to train next.

Id rather take the chance in warming down after class

[KickChick]

Originally posted by Freeform
I read an article in 'The World of Judo Magazine' recently that had an excert from a report into streching in class. They reckon that stretching immediately after a class is harmful to you, as people inadvertantly overstretch (as they're already very warm) and cause damage to themselves.

Waddaya think?

Col


If done "properly", stretching afterwards proves to be beneficial in achieving the maximum gain in flexibility and Mr. Fight added another benefit as well.

Read this article... it offers some good info!

Exercise Injury Prevention (http://www.hooah4health.com/body/exinjuryprevention05.htm#)

[Freeform]

Oh, yeah I already know that I was just wanting to know what y'all thought!

C;)L