Athletic Stretching Exercises
PARTNER BACK STRETCH PARTNER SHOULDER STRETCH A. Hold each position at its maximum stretching point for 5-15 seconds, breathing very slowly on each stretch and easily when fully stretched. As you become more flexible you will be able to relax more and not experience the pain that is often associated with your early stretching program. Therefore you can hold your stretches longer with more comfort and get better results.
Always proceed your stretching routine with a light warm-up. Your morning routine should consist of warm-up, static stretching, and finally dynamic stretching 3. Perform PNF stretching and or isometric stretching every other day. Include these stretching sessions in your actual workout. You should still begin your workout with a typical warm-up and include a static stretching and dynamic session in the morning
Now if you don't have all of these characteristics, don't feel badly. By following the stretching program you will find in this chapter, you will be able to improve your flexibility to such an extent that being stiff or immobile in any way will not be a problem to you anymore.
Although research is still inconclusive, low to moderate intensity stretching exercises may be effective in reducing post-exercise muscle soreness (perhaps the best rationale for most people to stretch regularly). Stretching (or massaging) the affected muscle can be seen as roughly analogous to wringing out a sponge, which serves to help rid muscles of hydroxyproline and other waste products that result from exercise-induced microtrauma. A note of caution, however aggressive stretching, as described earlier, may actually cause microtrauma. If the goal of stretching is to increase joint ROM, this is an unfortunate but unavoidable side effect. If on the other hand the objective is reduction of DOMS, stretching must be performed with reduced tensions.
4) When reduction of DOMS is the objective, stretching exercises can be performed every day, or nearly every day. The most effective method involves stretching muscles immediately after they have been resistance trained. Those wish to plan static stretching on a day where no resistance training occurs should perform ten to fifteen minutes of cardiovascular warm-up at low intensity or take a hot shower, steambath, or jacuzzi prior to stretching.
The strength training and stretching exercises presented in this chapter are not exhaustive The techniques presented are those movements considered particularly effective through extensive experience as a strength specialist. Nevertheless, there are many other exercises available, many of them very effective, which are available to martial artists seeking to improve their strength.
The area between the thumb and index finger (the tiger's mouth) should spread open like a half-moon shape. The ring finger and the little finger each have the sense of returning with Hooking Energy. Both palms are unable to go outward with Stretching Energy. The tiger's mouth does its utmost to go forward with Pushing Energy. Above and below the stretching and pushing each must be in a fixed direction to create true energy.
All warmups should be of sufficient intensity to elevate body temperature sweating is a good indication that you are
Both general and activity-specific warm-ups may incorporate some type of stretching, especially if the activity to be performed is one of high intensity and imposes a good chance of acute injury. After a short period of warming-up, some pre-exercise stretching should be done. Figure 7-3 provides several examples of warming-up for various activities. If time is limited, the pre-exercise stretch can be eliminated but a static stretching program should follow every exercise session. 10-20 min of Calisthenics or Slow Jogging Dynamic Stretching of Major Muscles Jumping Jacks, Slow Jog or Other In-Place Activity for 10 - 20 min Dynamic Stretching of Muscles to be Used in PT Since most of the benefits from stretching occur post-exercise, a 10-15 minute stretching program should follow every exercise session, and should be incorporated as part of the warm-down while the muscles are still warm. Stretches should be slow and static, held for 15-30 seconds, and taken to the point of tightness,...
Dynamic Stretching Dynamic stretches of the muscle groups to he exercised during FT should be performed following a warm-up. Dynamic stretches should not be jerky movements. In fact, any slow, controlled movement that simulates the activity to be performed, executed for approximately 2 seconds, is sufficient. Some suggested dynamic exercises are provided in Table 7-1.
No great spiritual tradition that teaches single-minded pursuit cf happiness leads to satisfaction, as personal desires multiply endlessly, forever creating new desires which create new dissatisfactions. Happiness is not a goal but a by-product of accomplishment and recognition of self-growth. Cherishing the growth of others, particularly those we love, exercises the larger capacities of our being and helps us be aware of our vulnerabilities. The call to teaching a way of creative development forces the learning of new skills while unfolding our finest qualities if we are taxed and fully stretched to the limits of our understanding. A real martial art
Body temperature is an important consideration when attempting to improve joint flexibility. Increased temperature helps to facilitate increases in range of motion (ROM), while decreased temperature tends to preserve increases in muscle length. Prior to performing stretching exercises, body temperature must be elevated through a warm-up. The warm-up can be passive, meaning a hot bath or shower, or preferably, active, meaning a brief session of cardiovascular activity. Although many individuals use stretching as a warm-up, such a practice is ineffective and counterproductive. Pre-stretch muscular activity (of a resistance training or cardiovascular nature) is important in two regards.
From a kneeling position sit back gently between your own ankles, as illustrated, then lie back as far as you can. At full stretch hold for 3-5 seconds and then return to the start position and repeat the exercise for ten reps, each time trying to stretch a little further than the last. (Pic 36)
For maximum effectiveness, stretching exercises must reflect the positions and speed of the skill designated for improvement. Slow, static stretching, for example, will not improve high and fast kicking movements nearly as well as dynamic stretching movements. Conversely, dynamic stretching methods have limited ability to improve a static skill, such as a split on the floor.
Stretching or flexibility related injuries - pulling or tearing muscles from over stretching the muscles, tendons or ligaments. Solution a complete stretching program. The proper method for performing a stretching program is to take your time and allow the muscles to gradually lengthen as you bend, not bounce or jerk in your movements. It is virtually impossible to loosen up and truly stretch a muscle in 10 seconds (a condition you often see athletes trying to perform as the coach calls them off the bench into the game).
You don't need fancy equipment either. A chair or wall will do tor rising kicks, a pole or even broomstick for trunk twisting. You could construct your own punch bag from heavy leather or canvas. Simple weights, benches and bars needed are at any gym or you could provide your own for home use. It is advisable that you train with a partner when itcomcs to the stretching exercises and weight training.
Be sure to keep both feet flat on the floor throughout. This is essential to help draw the energy of the earth in through your feet as you do this exercise. Many of the vital energy meridians in your body stretch to your feet or have their origins there and it is essential to keep the contact from the soles of your feet and the ends of your toes right up through your back, neck, palms, and fingers.
Static stretching You should always finish your workout with approximately 5 minutes of light sport specific activity. We can use interval running as another example. After your grueling interval workout, you should finish with 5 minutes of light jogging, then some dynamic stretching, and finally a brief static stretching routine.
Static Stretching Most of the benefits derived from flexibility training are obtained with a consistent, post-exercise, static stretching program. The stretching that is performed following exercise on one day helps to prepare the muscles for the next day's exercise session. The following exercises (Table 7-2) can be incorporated into a post-exercise stretching program by selecting 1-3 stretches for each anatomical location listed below. Remember to balance the front of the bodv with the back (e.g., hip extensors with hip flexors, hamstrings with quadriceps). Select more stretches for those body areas exercised (e.g., legs after a run, shoulders after a swim). Perform 2-5 repetitions per stretch, hold for 15-30 seconds, then relax for 10-15 seconds. Note these stretches are all no count exercises.
Begin your stretching session with a slow warm-up by doing the dynamic stretches that are a part of the Daily 16 exercise routine. The length and repititions will begin low and be increased as proficiency and fitness is gained. g. Standing Shoulder Stretch (partner assisted). Begin by standing with feet shoulder width apart, back straight and hands extended to the rear. Arms are straight, palms are up, elbows pointing outboard, and arms are spread shoulder width apart. Your partner will grasp your arms at the wrist and under your command slowely raise your arms. Maintain an upright position with your head up. You control the distance of the stretch by telling your partner when you have reached the limit of the stretch. Hold the stretch for the length of the echo count. Begin with a 10 count and progress to a count of 30 with time. h. Standing Chest Stretch (partner assisted). This exercise is done in a similar manner to the standing shoulder stretch except the hand are clasped with...
Several new breakthroughs or secret techniques have been marketed as of late regarding stretching and flexibility development. Many people who have never stretched on a regular basis purchase these items and subsequently become more flexible. They do not realize that the majority of their flexibility improvements originate simply because they have begun to follow a regular stretching routine. If you stretch, you will become more flexible. There are obviously different methods, some more effective than others, but stretching should not be confused with a secret voodoo or clandestine operation. Studies have shown that maximum flexibility is attainable within two months of dedicated stretching. There is no magic formula, rather a consistent and intelligent effort. Let's examine the primary forms of stretching and why you should incorporate a stretching program into your routine As a Warrior, you most likely enjoy rigorous strength training, conditioning, and all out combat....
It can (and should) be included in the warm-up but only after the body's core temperature has been raised. Typical warm-up activities include light jogging, jump rope, or jumping jacks. The idea is to loosen up the muscles of the body. You should warm your body, raise your core temperature, get your blood pumping and then proceed with your stretching routine. The warm-up prepares your cardiovascular system, respiratory system, nervous system, and muscular system to accommodate our intense conditioning program. With these objectives in mind, you should NOT include active stretching, PNF stretching, or isometric stretching in your initial warm-up. These forms of stretching are very strenuous and should not be performed prior to your athletic activity. These intense stretching routines have a tendency to excessively fatigue the muscles, which will detract from your performance. The stretching phase of the warm-up should begin with static stretching and end...
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