Methods of Stretching
Generally, all types of training should be preceded by dynamic stretching and ended with static passive stretching. Static active involves isometric contractions so should be regarded much in the same way as isometric stretching . Any isometric stretching is physically demanding and at least 24-36 hours should be left for full recovery. Passive stretching may be done during this period. When muscles get tired they are easier to stretch passively but you should not perform dynamic type exercises. The brain remembers the activity that is performed most frequently. If too many dynamic exercises are done when the range of movement is becoming worse through fatigue these are the ones most likely to be remembered. Only do enough dynamic exercises to reach and maintain the full range of a limb. The nervous regulation of muscle does not allow lengthening that is too rapid towards full range of the limb. This is an in built protection mechanism to prevent tears. What needs to be done is to overcome this mechanism to allow, for instance, a fast front kick to the full extent of travel If training does not do this then the moment that full speed is needed at nearly full range the muscle will begin to contract and slow down. You will never be able to reach your full potential.
The front leg raise and inward/outward circular leg swings are dynamic exercises. It is crucial that the full range of movement is reached and maintained. Anything less than absolute full range is not worthwhile. You will just get tired without improvement. Any kick performed correctly is a dynamic exercise be it an axe kick, side kick, turning kick etc. It is essential to watch your leg and foot to ensure that the direction is correct. Learning a technique with untrained limbs will produce errors unless corrected. Remember what feels right for the current training condition maybe without stretched muscles. The muscles necessary to perform kicks correctly need stretching. You cannot expect good technique with poorly trained muscles. There are special receptor cells within joints that inform the brain of position of a limb. This mechanism allows us to know when something is right but only when it has been learned in the correct way. Obviously many people 'feel' something is right when in fact the technique is wrong. It is simply what has been learned. The visual feedback can allow corrections to be made. It also becomes apparent by pain when muscles need particular and specific attention. Knowledge of the body musculature and conscious sensation is the kinesthenic sense by which you will learn a lot about yourself.
Begin with dynamic exercises such as leg raise (ap cha olligi), front kick and inward/outward circular leg swings. These can be done in 4-5 sets and 8-10 reps in each set but gradually increasing the amplitude of movement and switching legs after each rep or set. These should be done two to three times daily for the best results but only a number which allows you to perform full range movements. Experimentation has shown that 30 reps every day twice daily over 5 consecutive days had twice the gains of the same numbers but every other day (10 day period). Eight to ten weeks should be enough to achieve significant muscle elasticity improvements. As range of movement decreases then stop - only do your maximum for full range movements. Early morning is a good time to do this but without "throwing" the leg up. Use "lifting" or "leading" movements but under full control for the entire movement over its range. Leg movements also include raises to the front and side and kicking to the hand as a target to improve (explosive) speed at full range. This is the speed training for full range movements to overcome the reflexive muscle protection mechanism that slows a muscle stretch if the muscle spindle detects a movement which is too rapid. The side leg raise can be with the trunk turned towards the side which also stretches the standing leg adductors or abduction of the raised leg to the side with the trunk fully facing the front. Essentially the same muscles are stretched but from a different angle. Remember this is an important element in stretching as much as in strengthening. Leg raise to the rear knee bent or straight since the hip flexors and extensors are involved not the quadriceps or hamstrings. You should develop your kinesthenic sense generally to feel the muscle involvement and the stretch, in this case, at the front of the thigh.
Stretching of the trunk must not be neglected. Twisting and bending and rotating movements with large amplitude are possible safely only if supple. The joints in the spinal column can be made more flexible with 25-30 reps of an appropriate exercise. Standing or sitting position can both be done but sitting better to isolate the trunk and avoid ballistic movements. Move trunk from side to side keeping legs and hips immobile. Side bends from standing or seated position but not leaning forward - hands clasped behind neck. Forward bends (seated) without straight back or else the hamstrings are stretched (this is a different exercise). Back bend (hyperflex) from stomach and raise trunk upwards using arm and back muscles. If you are training in the same day then do not do any isometric exercises beforehand or you will not be able to train properly. You can do them towards the end of the session but before passive stretching. Isometrics done correctly really are extremely tiring very and should be regarded much in the same way as weight resistance training. You cannot train the same muscles every day. Full recovery is needed.
If you are not training then begin your routine with those stretches that need most work. Front splits (leg in front/behind) and side splits (legs to each side). If your legs are not well stretched then these stretches become isometric unless you take your body weight onto your arms. Be careful not to do isometric type stretches early on in the session unless you are doing nothing else. Isometric stretching is the fastest method of stretching but should not be done at the beginning of a session. Do them towards the end of the training session and prior to relaxed passive stretching at the end and used as a warm down.
Static active stretches will promote strength and involve isometric contractions. For example, the front kick position but held unassisted except by the strength of the quadriceps muscles to extend the knee and hip flexors to raise the upper thigh (femur). The hamstrings and hip extensors are automatically relaxed or should be although you will almost certainly feel tension in them. Training will improve the ability to relax muscles at will but only if you realise that they are not involved in a particular activity. When seated with the soles of the feet together do not use your elbows to push your knees down. Use a forceful contraction of the abductors to pull your legs down. The adductors will be relaxed more by what is known as reciprocal inhibition. What this means is that usually muscle groups work in pairs like the biceps/triceps. Abductors work with adductors and quadriceps with hamstrings. Without this contraction of one and the relaxation of the other then limbs will not move.
The front leg raise and inward/outward circular leg swings are dynamic exercises. It is crucial that the full range of movement is reached and maintained. Anything less than absolute full range is not worthwhile. You will just get tired without improvement. Any kick performed correctly is a dynamic exercise be it an axe kick, side kick, turning kick etc. It is essential to watch your leg and foot to ensure that the direction is correct. Learning a technique with untrained limbs will produce errors unless corrected. Remember what feels right for the current training condition maybe without stretched muscles. The muscles necessary to perform kicks correctly need stretching. You cannot expect good technique with poorly trained muscles. There are special receptor cells within joints that inform the brain of position of a limb. This mechanism allows us to know when something is right but only when it has been learned in the correct way. Obviously many people 'feel' something is right when in fact the technique is wrong. It is simply what has been learned. The visual feedback can allow corrections to be made. It also becomes apparent by pain when muscles need particular and specific attention. Knowledge of the body musculature and conscious sensation is the kinesthenic sense by which you will learn a lot about yourself.
Begin with dynamic exercises such as leg raise (ap cha olligi), front kick and inward/outward circular leg swings. These can be done in 4-5 sets and 8-10 reps in each set but gradually increasing the amplitude of movement and switching legs after each rep or set. These should be done two to three times daily for the best results but only a number which allows you to perform full range movements. Experimentation has shown that 30 reps every day twice daily over 5 consecutive days had twice the gains of the same numbers but every other day (10 day period). Eight to ten weeks should be enough to achieve significant muscle elasticity improvements. As range of movement decreases then stop - only do your maximum for full range movements. Early morning is a good time to do this but without "throwing" the leg up. Use "lifting" or "leading" movements but under full control for the entire movement over its range. Leg movements also include raises to the front and side and kicking to the hand as a target to improve (explosive) speed at full range. This is the speed training for full range movements to overcome the reflexive muscle protection mechanism that slows a muscle stretch if the muscle spindle detects a movement which is too rapid. The side leg raise can be with the trunk turned towards the side which also stretches the standing leg adductors or abduction of the raised leg to the side with the trunk fully facing the front. Essentially the same muscles are stretched but from a different angle. Remember this is an important element in stretching as much as in strengthening. Leg raise to the rear knee bent or straight since the hip flexors and extensors are involved not the quadriceps or hamstrings. You should develop your kinesthenic sense generally to feel the muscle involvement and the stretch, in this case, at the front of the thigh.
Stretching of the trunk must not be neglected. Twisting and bending and rotating movements with large amplitude are possible safely only if supple. The joints in the spinal column can be made more flexible with 25-30 reps of an appropriate exercise. Standing or sitting position can both be done but sitting better to isolate the trunk and avoid ballistic movements. Move trunk from side to side keeping legs and hips immobile. Side bends from standing or seated position but not leaning forward - hands clasped behind neck. Forward bends (seated) without straight back or else the hamstrings are stretched (this is a different exercise). Back bend (hyperflex) from stomach and raise trunk upwards using arm and back muscles. If you are training in the same day then do not do any isometric exercises beforehand or you will not be able to train properly. You can do them towards the end of the session but before passive stretching. Isometrics done correctly really are extremely tiring very and should be regarded much in the same way as weight resistance training. You cannot train the same muscles every day. Full recovery is needed.
If you are not training then begin your routine with those stretches that need most work. Front splits (leg in front/behind) and side splits (legs to each side). If your legs are not well stretched then these stretches become isometric unless you take your body weight onto your arms. Be careful not to do isometric type stretches early on in the session unless you are doing nothing else. Isometric stretching is the fastest method of stretching but should not be done at the beginning of a session. Do them towards the end of the training session and prior to relaxed passive stretching at the end and used as a warm down.
Static active stretches will promote strength and involve isometric contractions. For example, the front kick position but held unassisted except by the strength of the quadriceps muscles to extend the knee and hip flexors to raise the upper thigh (femur). The hamstrings and hip extensors are automatically relaxed or should be although you will almost certainly feel tension in them. Training will improve the ability to relax muscles at will but only if you realise that they are not involved in a particular activity. When seated with the soles of the feet together do not use your elbows to push your knees down. Use a forceful contraction of the abductors to pull your legs down. The adductors will be relaxed more by what is known as reciprocal inhibition. What this means is that usually muscle groups work in pairs like the biceps/triceps. Abductors work with adductors and quadriceps with hamstrings. Without this contraction of one and the relaxation of the other then limbs will not move.
posted by Louis Brothnias @ 12:34 PM
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