Martial Arts Stretching

Martial Arts Stretching - The Modern Stretching Methods

The correct application of the stretching methods discussed can help today's martial artist realize rapid increases in flexibility far beyond what could have been accomplished just a few years ago. With the knowledge of which method to incorporate into his or her martial arts stretching workout, the modern martial artist can accomplish mastery of their art in a fraction of the time it used to take.

Following are three techniques for improving flexibility which need to be incorporated into a martial arts stretching regimen and one method which is never recommender to use.. Two main types of stretches are static (meaning the stretch uses no active motion to achieve increased flexibility), and dynamic (which means they use dynamic movement to increase the range of flexibility. There are several variations of these methods to be used to increase your range of motion and we will include an explanation of the primary methods.

Dynamic Stretching Method

Dynamic stretching involves moving the body part being stretched in a rapid but controlled type of motion. Movements are typically performed using a full range of motion at near full speed and typically imitate specific motions used in the martial art itself. Examples of dynamic stretches are arm swings or leg raises. The stretches should begin with slower controlled movements and proceed to a full speed and range of motion.

Isometric Stretching Method

Isometric stretching increases pliability while simultaneously increasing the strength of the muscle groups affected. Isometric stretching is a form of static stretching which uses resistance or tension of the muscle groups being stretched to reset the stretch reflex and is many times more effective than static stretching alone.

PNF Stretching Method

PNF is short for proprioceptive neuromuscular facilitation and when properly applied is the fastest and most effective method available to achieve extreme flexibility as a part of a martial arts stretching regimen. Dr. Herman Kabat developed PNF in the 1950's through 1960's as a method to increase mobility in victims of stroke. PNF stretching uses a combination of passive and isometric stretching methods to achieve maximum static flexibility at a greater rate than either method alone. Isometric and PNF stretching should be incorporated in to every serious martial arts stretching routine..

Ballistic Stretching Method

Ballistic stretching uses a rhythmic bouncing or bobbing motion, relying on the momentum of the moving limb or body part to forcibly move the concerned muscle group to a position beyond the normal limits of flexibility. Ballistic stretching can be dangerous and although it was once a popular method used by martial artists it is not recommended. The risk of injury far outweigh the potential for gains in flexibility using this technique.

Modern scientific stretching methods when properly understood and applied to a martial arts stretching program will allow the novice martial artist to achieve maximum flexibility in a matter of weeks and help the experienced martial artist to move up to even more advanced levels.