Streches

[Grifter]

OK im new so im going to start off by saying Hello to everybody.
and now on to the question....
What are the best type of streches to do?? And how long should you hold them?? Should you strech everyday or do you need to let you muscle rest like when weightlifting??:confused:
THANKS
<EDIT> Now i would like to say sorry for putting this in the wrong area. I missed the health and fitness area when i was reading through. so sorry about that.

[sfjohn]

The main thing I have found is that it is best to do your streaching in the morning and only after the musles are warm. Also mentally tell your mussles to relax when you are streaching, I have found this works reat for a lot of people. I am also a firm believer in streaching every day until you have the flexibility you want at a comfort level. After this you will find yourself streaching all the time because after all it only takes about 30 days for something to become a habit. Might as well be a good one for once huh. I am also devising a new perspective and theory on streaching, and I have only just started research, but if it proves effective, I will make sure to post my findings and techniques.

-John

[KickChick]

The best time to stretch and work on that flexibility, is the time that fits best into your schedule.

I personally stretch every morning and every night.

I can't begin to extol the merits of dynamic stretching specifically for the martial artist. I am a devout Kurz subscriber when it comes to his stretching techniques.....dynamic stretching!

At the beginning of any type of physical activity, it is important to warm up the muscles you will be working for a few minutes. For example, if you were going to go for a jog or brisk walk, you should start off by walking and gradually increase the pace until your muscles feel warm enough to push yourself further. When warming up, do exercises that involve the same types of range of motion that you will be using ... this is what you call "dynamic stretching".
If you are going to be lifting weights, do a light set of weights for each of the muscle groups you will be working before you push them to their max. After you are done working out, it is important to bring your heart rate back down, by decreasing the intensity of your workout ( go back to a slower pace walk before sitting down). After a few minutes of cooling down, your muscles are still warm, but your heart rate is low enough to begin stretching. This is what I do after my cardiokickbox classes. It is important to stretch out all of the muscles you worked before finishing your workout. Not stretching will give you a decreased range of motion over time and lead to problems. For example, failing to stretch out your hamstrings (the back of your thigh), will lead to lower back problems. Make sure you hold each stretch for at least 15 seconds (for older folks a bit longer is better!).... but the longer the better for everyone. You should feel a pull in the muscle you are stretching, but never any pain. When stretching, never bounce!--->ballistic stretching ... always hold the stretch in a static position. Once you feel comfortable in that position (usually after about 10-20 seconds) try and stretch a little further. This will increase your flexibility over time, leaving you less prone to injury.
And don't forget to breathe into the stretch.

I have a bunch of stretches listed on my web site if you care to check them out ... pm me!

[_Gohan_]

I got this from a friend and its pretty useful,I hope its for any help to you or anyone else:


Leg stretches

Put your legs shoulder width apart and look to your left while bending your left knee and keeping your right leg straight and stiff. After you hold that stretch facing the left, face the right and do it, keeping your left leg stiff and the right leg bent.

Keeping your legs shoulder width apart perform the same stretch as indicated above except this time bend your back leg and keep it up with the front part of your foot. Try to touch your elbow to the ground if you can do that.

Sit down on the ground and spread your legs so that the make a 45 degree angle from your body. Go down and try to touch you left toes for 5-10 sec and then do the same with the right and then down the middle.

Sit down and put the bottom of your feet together so you are in a butterfly position. Hold you feet with your hands and push down your legs with your elbows. Shake your legs and do it again.

This is a well known stretching tech. Just put your legs apart as far as you can and touch the ground with your hands. If you can touch your elbows to the ground and hold that pose for 5-10 seconds.

A basic forward kick is a good stretch to perform after you already did some of the above. It’s just basically lifting your leg a little higher each time.

Arm Stretches

Hold your arms out so they make a straight line across your body. Face your palms up and start to squeeze your hand one time every second. Do this technique for about 30 seconds.

Take one arm and cross it over your chest. Take the other arm and hold the arm in place. Pull back to stretch the muscle more.

This is a fairly simple stretch. Rotate your arms in a forward movement for about 10 seconds and then rotate them backwards and then both of them together. One arm forward the other backwards.

Hold on arm behind you head and use the other one to push it more down your back by the elbow.


Body stretches

Put your legs shoulder width apart and move your right arm down to you left foot. Hold this stance than put your left arm down to your right foot.

Stand shoulder width apart and twist the top part of your body to the left and hold yourself like that. Then twist to the right

Hold your hands right below your waist and bend your body forward so that your back is curved.
Only go back until you feel a pull, no more or you might injure yourself.

Hold below your waist once more and begin to bend forward. Always keep your hands just a little below the waist.


Meditation

Although meditation may seem like the part of martial arts that really doesn’t matter, I think it is one of the most important martial arts relatives...

Meditation will lead you to understand yourself. I know you probably heard that a million times before but I mean it. By meditation you can concentrate on you and how you are and what you are. You can focus on all the good times on your life or look upon the bad.

Meditation unlike the traditional kind can be performed anywhere at anytime. All you have to do is focus your mind on yourself and what you are doing or what you have been doing. Meditation can bring you either the truth, more knowledge on yourself on bring out relaxation.

Instead of solving all your problems with a fight.
Walk away from them and meditate I guarantee you’ll feel better.

[KickChick]

yes those are pretty basic static stretches and joint rotations.

Might I point out that MAP's own Charles Ruth has a stretching piece in the Magazine section (http://www.martialartsplanet.com/magazine/stretching/chazzstretch.htm) which closely follows what most ma schools use as their basic stretch.
I suggest though that instead of holding the stretch for 5-10 seconds as you posted Gohan, that you hold for longer .... at least 30 if not more if you can. Also remember before doing these types of stretches that you have there, that you sufficiently warm up!
That "basic forward kick exercise" you noted is actually a dynamic stretching routine many of us do... it's called dynamic stretching and in itself a good warmup. You can also do side and back kicks in the same fashion.... not just front kicks!

Meditation is good .... Although not a physical stretching routine I guess you can call it a "mind stretch" ... but that's a totally different thread.