FlexABILITY Master Dan King demonstrates a jump back kick. Well done, sir!
We all wish to be able to wake up, get out of bed, and then drop to full and perfect splits first thing in the morning with no pain. For those of you martial artists who can actually do that, shame on you for making the rest of us look bad, but bless you for giving us a great goal to pursue: the ability to kick high. And higher. And if that's not high enough, straight up. But the practical applications of being able to kick straight up are beyond me. If you break the ceiling, it will only fall back down on top of you.
Stretching, like driving in rush hour traffic, is a major test of patience. Eventually, you will reach your destination. There will be times that you feel that you are not gaining any ground, but if you just stick with it, you will get there.
Unfortunately, stretching is difficult and strenuous training. It can even be dangerous when not practiced correctly. Overstretching can tear muscles and ligaments, or even hyperextend major joints (such as the hips for the splits stretch). When practiced properly, however, stretching promotes flexibility and decreases the risk of injury to your muscles, ligaments and joints.
Because it is vital to stretch properly, I have come up with a list for people concerned about their flexibility: "Healthy Habits for Increasing Flexibility". This list is based on the premise that there are two kinds of stretching -- light and heavy. Light stretching means just what the name implies, that you take it easy while you stretch. Heavy stretching means that you really push yourself for a better stretch. So, here it is:
"Healthy Habits for Increasing Flexibility"
- Warm up before stretching. Take a short jog, run, or brisk walk to get your circulation pumping.
- Wear warm clothes. It is better to get too hot as you stretch than to get too cold. Heat helps your muscle fiber perform its necessary chemical reactions more efficiently.
- Stretch your body in proper order. That is, don't stretch your hamstrings and then jump up to stretch your shoulders. Here is a great order to take: Hands, wrists, shoulders, neck, back, hips, quads, hamstrings, hips, knees, calves, and then ankles. Basically, just start at the top and work your way down, or vice-versa.
- If you are really tight, get a partner to help you stretch.
- When you stretch, hold the same position and pressure for at least twenty seconds.
- Do not "bounce" as you stretch. This will create small tears in your muscle fiber.
- Be careful not to "overstretch". This can result in the major pulling or tearing of a muscle, ligament or the hyperextension of a joint.
- Keep proper posture while stretching (i.e.: keep your back and shoulders straight -- don't hunch over).
- When finished with a workout, take a cool-down stretch. You will be tempted to overstretch, so be careful. You really just want a light to moderate stretch at this time.
- You don't want your muscles to cool off too quickly after a heavy stretching session. So, when you are finished with a heavy stretching session be sure to work out afterwards, and then cool down with light stretching after that.
- Spend at least 5 minutes per light stretching session, and 30 minutes per heavy stretching session (not including warm-up time. (Strategy: Have several light stretching sessions and only one heavy stretching session per day.)
- Discipline yourself to a stretching schedule, and STICK TO IT.
- Stretch often. Here are some great times to do some light stretching:
- First thing in the morning
- While reading a book, newspaper, or magazine
- While watching TV
- While taking a few minutes to relax during the day
- After sitting or standing for a long period of time
- After a workout
- Before going to bed
- Be patient. Relax. Breathe. Enjoy the moment. Close your eyes and envision yourself achieving your goal. Most importantly, realize that you are getting closer and closer to you goal with each stretching session. You are on your way to success!
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