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Martial arts have grown in popularity over the years, and just as programs differ, the stretching requirements for them differ, also. Taekwondo, northern shaolin and savate all have many movements requiring extremely high kicks, and so flexibility stretching programs for them should emphasize stretching the legs, increasing the flexibility in hamstrings and hips; however, in the grappling arts the flexibility stretches would focus more on the core body and arms. A newcomer to martial arts should focus on overall flexibility, and develop more customized martial arts stretching program as advancement in the program is achieved.

There are basic rules that should apply to any martial arts stretching program. Here are some pointers to make your flexibility stretches efficient and make you less prone to injury.

1. Morning Stretching

Do your martial arts stretching as part of your morning routine, to further maximize your progress. Do your flexibility stretches for up to a half hour before you have breakfast each morning. Star with a warm up, use several dynamic stretches as part of the routine, and then cool down. Don’t do isometric, PNF, or static stretches in the morning workout, for fear of straining your muscles in the morning; reserve such exercises for the regular stretching workout you have during the day. It may take some effort to work up to a morning stretching routing, it’ll be well worth it in the end.

2. Warming Up

There are specific warm up procedures to martial arts stretching, as you have a proper beginning and specific warm up regimen. As you begin your warm up period, start calisthenics, so that your muscles get adequate blood flow and your body temperature rises. In the specific warm up, do dynamic flexibility stretches that start getting your body accustomed to the specific martial art you focus on. In order to properly exercise, especially during the morning, you have to warm up properly, because your body is usually tighter in the morning and requires more stretching. As you finish the specific warm up, start your real stretching routine, as it more specifically focuses on what areas need to be more flexible to properly perform the martial art.

3. Cool Down Period

Start cooling down your body after you finish the main phase of your martial arts stretching. You’ll find that your cool down will look not dissimilar from your warm up, as you need to get blood flowing to your muscles to help them adjust.

4. Precautions

Martial arts stretching is meant to keep your body limber and safe as you improve your skills in your specific martial art. If you don’t stretch properly, you could damage your skeletal system, muscles, or connective tissues, permanently delaying your progress. If you want to make your flexibility stretches safer, be sure to:

* Be sure to check with your doctor before you start this or any other fitness program. Getting clearance from your doctor will help you make greater and faster progress.

* Stop if you feel pain during or after doing flexibility stretches. You should feel your muscles stretching, but the warmth you feel should not turn into pain. Even a small amount of pain can signal muscular or connective issue injury and puts you at greater risk of permanent damage to your body. Moderate or severe pain while stretching should be reported to your doctor.

* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.

Increase the benefits of your stretching routine by using these advanced martial arts stretching methods. You will be surprised at how fast you increase your functional flexibility.

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