Stretching is a crucial part of any exercise as it helps prepare the body for a full heavy workout. It is not any different in self defense training. It is vital that you stretch your muscles in order to increase their elasticity and prevent injuries and muscular pain afterwards. Take note however that martial arts is an intense workout that ordinary stretching might not do the trick. Here are the types of stretching that you can consider if you are going to undertake martial arts training exercises. Make sure to study each carefully so you know which one is the most effective and most suitable for you.
Static
This is the most common type of stretching used for different kinds of workout. This involves stretching a joint to its full range and holding that position for a specific period. While this is commonly practiced, it is not that effective compared to other forms of stretching. Instead, it would be good to use this type of stretching after the training to cool down the muscles. It can reduce soreness and facilitate motion.
Dynamic
In this type of stretching, joints are moved in full range but should be initiated using a gentle swing. This is so that the joint is stretched slowly and gradually until the required tension level is reached. It is not done to increase flexibility or range of motion but stretch the muscle to its current maximum range. This helps prepare the muscles for athletic workout. Aside from that, it also helps the heart pump more blood so that there is more blood flow and oxygen that goes to the muscle. The only drawback of this stretching type is the risk of injury if the person exceeds in stretching beyond the muscle's maximum range of movement.
Contract-Relax and Resistance
This stretching type is done with a partner with one person providing resistance on the muscle being stretched by the other. The main benefit of this form is that it does not only prepare the muscles for an intense workout, it also improves range of motion and increase muscular strength. However, this stretching can be difficult in the sense that having a partner help you with stretching is not always feasible especially if you are doing a solo workout.
Muscles Focus by Technique
Stretching the muscles by group is another way to prepare the body for the workout. For example, you can do kicking to stretch abdominals, abductors, gastrocnemius, gluteal muscles, hamstrings, hip flexor group, and quadriceps. Hand strikes are done for the abdominals, deltoids, brachial muscles, pectorals, and triceps. Grappling are for abdominals, deltoids, brachial muscles, tibealis, gluteal muscles, hamstrings, latissimus dorsi, quadriceps, neck muscles, and trapezius. Use throwing for the abdominals, deltoids, brachial muscles, gastrocnemius, tibealis, gluteal muscles, hamstrings, hip flexor group, latissimus dorsi, and quadriceps. Stances are for abdominals, soleus, gluteal muscles, hamstrings, hip flexor group, and quadriceps.
Whether you are going to enroll in a martial arts training class or learn on yourself through watching self defense videos, you must incorporate stretching into your routine to prevent injury, muscle soreness and to ensure that your body is prepared for workout.
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