by nebula

Created on: May 31, 2007

For martial arts, you must know how to stretch. Breathing, relaxation, duration, and frequency are vital to proper stretching habits; this article describes how to apply them.

There are many physical properties that must be developed in martial arts. Some of which are strength, endurance, speed, and flexibility. Although each property is equally important, emphasis should be placed on flexibility. Flexibility can be improved by the use of proper stretching technique. Proper stretching technique is what one must observe when executing individual stretches and stretching exercises. Breathing, relaxation, duration, and frequency are just some of the key factors to proper stretching. One should also note that improved flexibility is not the only benefit from proper stretching; it can relieve cramps, calm nerves, and relieve/prevent injuries.

Breath. Breathing is of the utmost importance. If you are holding your breath as a result of discomfort, you're only straining yourself. At first, you may have to force yourself to breathe, but after a while, you will feel more comfortable; you won't have to think about it as much. Your breath should be smooth and soft. Breathe in through your nose, and out through your mouth if possible, but more important than that is to keep a constant stream of air flowing through your lungs to your muscles. When you inhale, think of all the air flowing to One Point; your center of gravity, two inches below the naval.

Relaxation. Remember, when stretching, relax. The more you relax into the stretch, the more release you will get. You might be thinking what I myself once thought, "How am I supposed to relax when it hurts so much?" If you're thinking about the discomfort, it will overwhelm you. If you think to relax, and concentrate on your breathing as much as possible, it will help take the focus off the discomfort.

Duration. The duration of each stretch is vital to improving flexibility. A digital stopwatch is recommended, but an ordinary watch or clock is fine, so long as it tells seconds. If there is great discomfort in a particular stretch, start low. Ten seconds at the very lowest...they will be long
seconds. If you start lower than ten, you are cheating yourself. Every time you stretch, you should increase the duration by at least three seconds. Forty seconds to one minute is enough at maximum.

Frequency. You must stretch every day! You may stretch while watching television. Do not stretch in your sleep! You will get stuck.

When to

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