| tyles of martial arts require flexibility. Being limber | | | | stress the underlying tendons. That leads to |
| adds speed, power, and support to your | | | | inflammation. And if your joints are severely stiff |
| technique. Whether you're performing high kicks in | | | | during a rigorous training session, you can even |
| kickboxing, throws in judo, or chokes and | | | | suffer a dislocation. |
| submissions in Jiu Jitsu, your entire body should be | | | | 3 Effective Stretches |
| flexible in order to be more effective. What's | | | | There are dozens are stretching exercises you |
| more, if your body is limber while you're sparring | | | | can perform which will loosen up your muscles |
| or practicing, you're far less likely to sustain | | | | and joints. If your martial arts instructor doesn't |
| injuries. | | | | provide sufficient time during class, arrive at the |
| Having said that, many martial arts students | | | | dojo early enough to limber up. The following |
| neglect to stretch properly before their practice | | | | three stretches are simple, but effective. |
| sessions. That has an impact. In this article, I'll | | | | 1 - One Leg Up |
| describe the types of injuries that often happen in | | | | The purpose of this exercise is to stretch your |
| martial arts classes and explain how you can get | | | | hamstrings. Stand next to a sturdy, flat surface |
| started with stretching. I'll also provide a few basic | | | | that is positioned a few inches higher than your |
| stretches that you can start doing immediately. | | | | knees. Place one foot on the surface and put light |
| Muscles, Joints, And Ligaments | | | | pressure on the knee that is raised by gently |
| Regardless of which style of martial arts you're | | | | leaning forward. |
| learning, your upper and lower body, as well as | | | | 2 - Toe Reach |
| your core muscles, are put under stress. For | | | | Like the exercise above, the goal of this stretch |
| example, the muscles and joints in your legs and | | | | is also to loosen your hamstrings. The difference |
| feet are responsible for maintaining a solid stance. | | | | is that you'll be sitting rather than standing. Sit on |
| Your core contributes to your striking force as | | | | the floor and extend one of your legs outward. |
| well as the mobility of your torso. Your shoulders, | | | | Bring your other leg in so that the knee is bent |
| arms, and hands need flexibility in order to deliver | | | | with your foot resting flat against your extended |
| quick and forceful strikes as well as erecting | | | | leg. Next, reach with both hands toward the toes |
| counters and blocks. | | | | of your extended leg. |
| When you first arrive at the studio, your muscles | | | | 3 - Lower Your Body |
| and limbs are "cold." They're stiff. If you | | | | This exercise stretches the muscles in your chest. |
| immediately begin sparring or practicing without | | | | Stand with your back facing the flat surface you |
| taking the time to stretch properly, your reaction | | | | used in the first exercise. Keep approximately 16 |
| time will slow considerably. That has a significant | | | | inches between you and the surface. Next, place |
| effect on your performance. | | | | both hands on the surface and gently lower your |
| Avoiding Injuries | | | | body while using your hands for support. |
| In addition to improving your technique, stretching | | | | As noted, the three stretches above only |
| can help you avoid injuries during your training. For | | | | represent a tiny sample of the exercises you can |
| example, stretching exercises increase your blood | | | | perform to keep your muscles and joints limber. |
| flow. The improved circulation reduces the | | | | The specific stretches you do are not as |
| likelihood of severe bruising from your opponent's | | | | important as the act of doing them. Learning |
| strikes. Also, making sure that your arms and legs | | | | martial arts puts your entire body through a wide |
| are limber prevents muscle and joint sprains. | | | | range of movements and motions. Take the time |
| Tendonitis is another risk. If you participate in | | | | to stretch beforehand. You'll avoid injuring yourself |
| regular martial arts classes and neglect to stretch | | | | and improve your performance at the same time. |
| before them, the repetitive motions you use can | | | | |