Oriental Martial & Healing Arts

Head Instructor: Nick Nanos - 4th Dan
B.S., M.A., L.M.T., Dipl.Ac., L.Ac.


 

The Art and Practice of Stretching and Flexibility
“A Flexible Body is an Indication of a Flexible Mind”

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            Have you ever observed a ballet or modern dance or perhaps a Martial Arts or Yoga demonstration?  If you’re like most people you experienced amazement, bewilderment, or just plain envy at the flexibility of the performers.

            Your feelings probably are due to the recognition that these performers as particularly indicated by their flexibility are very healthy. These thoughts about health have been documented by modern medical science, giving validity to the ancient physical arts of stretching and flexibility training.

            Physical flexibility can be defined as capable of being flexed, pliable, responsive to change, adaptable, resilient or supple. The health benefits of these characteristics are numerous and obvious. Flexible people are sick less often, they tend to live longer, they tend to enjoy physical activities well into their golden years. To the athlete or Martial Arts practitioner flexibility translates into far fewer injuries and faster recovery from injuries, greater range of motion providing enhanced performance, and, greater physical strength through a greater range of motion. Additional benefits include increased circulation and therefore, increased internal cleansing, decreased mental and emotional stress, increased body awareness, increased coordination, decreased appetite, and lastly,  it feels good.

            Many people would  respond that they are stiff, not flexible. Well you weren’t born inflexible; those people who appear to be naturally flexible may have a genetic predisposition to greater flexibility -the hip structure of many women may give them greater lateral leg flexibility (abduction), for example- but more often than not, naturally more flexible people may be that way because of their life style: low stress, tension and emotionality. This may be a matter of which came first, the chicken or the egg. A primary consideration is that you can achieve a life style of reduced stress, tension and emotionality by working on your flexibility and at the same time enjoy the benefits of improved health as well as, improve Martial Arts performance.

           The three components of a good Martial Arts exercise program are the warm‑up period, the aerobic exercise period, and a cool‑down period.  A warm‑up is very important to prevent injuries, because it brings blood to the muscles, readying them for exercise, whether it is forms, individual repetitive exercises such as kicking, combinations, karaterobics or free sparring.


             The beginner, the older, the stressed and the tight‑jointed Martial Artists are faced with the opposite problem of a greater tendency for muscle pulls and strains.  For example, tight hamstrings are often a factor in lower back problems, and tight Achilles tendons may be a prelude to tendinitis, as well as knee and foot problems.  The very tight Martial Artist is not able to achieve the range of motion of more flexible Martial Artist.  To decrease the incidence of injuries, the tight‑jointed individual must stay on a daily stretching program.  Adherence to the program must be rigorous, because unlike strengthening, the gains achieved by stretching are not maintained well over a period of time.

 

Rules for Stretching

1. Types of Stretching

            a. The Review or Easy Stretch: this type of stretch as the name applies is done easily, bringing you to the point of flexibility that your body has become comfortable with. Weather effects this type stretch: all other factors being the same, during cold weather or when the weather first becomes cold, this type of stretch is negatively effected.

            b. The Growth or Developing Stretch: this is the type of stretch that represents newer or more recently developed flexibility; it produces the increase in your flexibility range. As a Martial Artist, it is imperative that this type of stretch be performed. As the student learns ever more difficult and challenging techniques, the need of greater flexibility increases. Resistance and assisted stretching usually performed with a partner fall in this category.

2. When to Stretch

            a. Morning is best, afternoon is fine, the evening is okay. If you stretch before bed, avoid heavy exercise: the increased stimulation may delay sleep. Review or Easy Stretching prior to bedtime can ease tension, facilitate relaxation, and promote healthy sleep.

            b. Immediately prior to activity.

            c. As necessary to relieve tension, to avoid unnecessary eating or the munchies, as a stress reducer during times of acute tension and stress.

            d. When you are feeling stiff.

            e. If you feel like you are coming down with an illness, such as a cold.

            f. As a break from monotonous activity, such as long periods of sitting or standing.

            g. As an activity while reading, listening to the stereo, or watching television.

            h. As a daily activity: the discipline of daily stretching enhances your Martial Arts experience.

3. How to Stretch

            a. Stretch daily.

            b. Warm up thoroughly to increase blood flow to the muscles and increase their temperature prior to stretching.

            c. Perform a complete routine of stretches, putting emphasis on those areas that represent your particular regions of limitation.

            d. Breathe, DO NOT hold your breath. Exhale as you go into the extreme range of your stretch: “Exhale and go a little further.”

            e. Pay attention to your Body: if you hurt or if your muscles begin to burn, decrease the stretch immediately.

            f. Do not bounce during a stretch. Bounce stretching, also known as ballistic stretching, can actually shorten muscles involuntarily, increasing the possibility of injury.

            h. There are hundreds of valuable stretches: there is no need to use a stretch that endangers joints or other tissues. There is gain without pain!

            i.  Perform the Review or Easy Stretch slowly with the breath holding that stretch for 10 to 30 seconds; repeat the movement again, this time a Growth or Development Stretch, slowly with the breath, and hold for 10 to 30 seconds.

 

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Bibliography

Anderson, Bob. Stretching. Bolinas, Ca. Shelter Publications, Inc.

Cohen, Arthur. Martial Arts Training Guide. Massapequa, NY

Grollier Multimedia Encyclopedia, The New. Grollier Inc.

Maciocia, Giovanni. The Foundations of Chinese Medicine. Edinburgh, U. K. Churchill Livingstone.

Maciocia, Giovanni. The Practice of Chinese Medicine. Edinburgh, U. K. Churchill Livingstone.

Mosby’s Medical, Nursing, and Allied Health Dictionary. 4th Edition. St. Louis. Mosby

Taber’s Cyclopedic Medical Dictionary. 17th Edition. Philadelphia. F. A. Davis Co.

Tappen, Francis M. Healing Massage Techniques. Norwalk, Ct. Appleton and Lange.

Tortora,Gerard, Grabowski, Sandra. Principles of Anatomy and Physiology. New York. Harper Collins

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