| The proper knowledge of modern scientific | | | | typically performed using a full range of motion at |
| stretching applications applied to a martial arts | | | | near full speed and typically imitate specific |
| stretching routine can help the new martial artist | | | | motions used in the martial art itself. Examples of |
| achieve maximum flexibility, or allow the | | | | dynamic stretches are leg raises or arm swings |
| experienced martial artist to easily move up to | | | | beginning with slow controlled movements and |
| the next level in a fraction of the time it used to | | | | quickly moving up to a full speed and range of |
| take with traditional stretching methods. | | | | motion. |
| There are several methods used for improving | | | | Isometric Stretching |
| flexibility which should be incorporated into a | | | | Isometric stretching is a form of static stretching |
| martial arts stretching routine. Stretches are | | | | which uses resistance or tension of the muscle |
| either static which means the stretch uses no | | | | groups being stretched. Isometric stretching |
| motion to achieve extended flexibility or dynamic | | | | increases the strength as well as the range of |
| which means they use movement to increase the | | | | motion of the muscle groups being worked on |
| range of motion. There are several variations of | | | | and is much more effective than simple static or |
| these categories to be used to increase your | | | | dynamic stretching for the modern martial artist. |
| flexibility and we will include an explanation of the | | | | PNF Stretching |
| primary methods. | | | | PNF is short for proprioceptive neuromuscular |
| Static-Passive Stretching | | | | facilitation and is the most effective and fastest |
| Static-Passive stretching (also referred to as | | | | method known to achieve maximum flexibility as |
| relaxed stretching) uses the process of extending | | | | part of a martial arts stretching regimen. PNF was |
| a muscle group to the maximum point of flexibility | | | | initially developed by the American Neurologist |
| and holding this position until the muscle tension | | | | Herman Kabat with physical therapists Margaret |
| relaxes. | | | | Knott and Dorothy Voss in the mid twentieth |
| Ballistic Stretching | | | | century as a treatment for paralysis in stroke |
| Ballistic stretching uses a rhythmic bouncing or | | | | patients. These techniques have been modified |
| bobbing motion, relying on the momentum of the | | | | since the 1970's for effective use as a sports |
| moving limb or body part to forcibly move the | | | | flexibility method. PNF stretching is a combination |
| concerned muscle group to a position beyond the | | | | of passive stretching and isometric stretching |
| normal limits of flexibility. Ballistic stretching can be | | | | methods to achieve maximum static flexibility. |
| dangerous and although it was once a popular | | | | The proper application of the stretching methods |
| method used by martial artists it is not | | | | discussed can help the modern martial artist |
| recommended. The risk of injury far outweigh the | | | | realize rapid increases in flexibility far beyond what |
| potential for gains in flexibility using this technique. | | | | could have been accomplished just a few years |
| Dynamic Stretching | | | | ago. With the knowledge of which method to |
| Dynamic stretching involves moving a body part | | | | incorporate into his or her martial arts stretching |
| or limb in a controlled manner. Dynamic stretching | | | | routine the modern martial artist can accomplish |
| is similar to ballistic stretching but does not use | | | | mastery of their art in a fraction of the time it |
| any bouncing or bobbing motions. Movements are | | | | used to take. |