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Tips:
Remember to always move slowly and smoothly. Using quick,
jerky movements increases your chances of injury and doesn't
stretch you as effectively.
Always try to relax. Tensing up while stretching eliminates
the effectiveness of the stretch.
Increase the number of repetitions as you progress.
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Scientific Stretching
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To increase flexability follow these steps
on 'Scientific Stretching'... Click
Here
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Warming up is essential for preventing injuries and getting
the most out of your martial arts training. This how-to will
guide you through a safe and effective warm up that can be
used in conjunction with any other training regimen.
Here's How:
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Neck Rotations
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Slowly rotate the neck from shoulder to shoulder
in a circular motion. Repeat 10 times in each
direction.
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Shoulder Rotations
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Slowly rotate or "shrug" your shoulders
10 times forward and 10 times backward.
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Arm Circles
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Extend the arms out to the side at shoulder level.
Circle the arms forward and backwards 10 times
using small circles. Then repeat using larger
circles. Be sure not to drop the arms below chest
level while circling.
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Wrist Rotations
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Rotate the wrists 10 times inward and 10 times
outwards.
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Waist Rotations
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Bend deeply at the waist and rotate in a full
circle. Be sure to rotate the waist as opposed
to the hips. You should feel a stretch in the
waist and lower back.
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Knee Rotations
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Place your hand on your thighs above your knees,
not on the knees themselves. Rotate slowly and
deeply 10 times each direction.
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Ankle Rotations
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Hold on to a wall or chair, lift your leg about
6 inches off the floor and rotate each ankle 10
times inward and 10 times outward.
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Seated Stretch
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Sit with your legs spread as wide apart as you
feel comfortable. Lean out towards each leg, and
the center. Remember to keep the back straight.
A good way to remember this is to try to touch
your chin to your knee or shin instead of your
forehead to your thigh. Go down slowly and exhale,
holding for at least 10 seconds each side. Remember
not to bounce or move too quickly. Use smooth,
slow movements.
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