The Science of Stretching
Whether you do kung fu, tai chi, kickboxing or grappling, flexibility plays a key role in helping you to maximize your martial arts potential. A good stretching program should have two primary goals. The first is to help prevent injuries and the second should be to increase range of motion. By having a foundational understanding of the different kinds of stretching methods and their correct order of performance, you will be able to achieve both goals. Here is the breakdown.
1. Dynamic Stretching: Dynamic stretches are stretches that involve movements like joint rotations and leg lifts. These exercises are particularly important because they help your body gradually reach the limits of your range of motion while at the same time increasing core body temperature. Dynamic stretches should be performed as part of you warm up routine before fatigue sets in. As fatigue sets in, muscles become less pliable and more susceptible to injury. Dynamic stretches also reset the stretch reflex or the muscle contraction that occurs as a result of stretching. Dynamic stretches should be performed first.
2. Isometric Stretching: Isometric stretches (sometimes called proprioceptive neuromuscular facilitation or PNF) are types of static stretches that involve the contraction (tensing) of muscle groups that are being stretched. An example would be stretching your calf muscle then contracting the same muscle while it is being stretched. This type of stretching has shown involve a higher amount of muscle fiber than any other kind of stretching technique. This type of stretching is also very effective because it will develop strength as well as flexibility. Because of this, Isometric stretching should be performed after the technical part of your workout and should be used similar to other strength building exercises. Perform isometric stretches toward the end of your training session.
3. Relaxed Stretching: Relaxed stretching is the most common type of stretching and involves stretching a body part to its maximum and holding it for a set amount of time. This type of stretching has proven to be a very effective and safe method of stretching, but should be performed as part of your cool down. Relaxed stretching can impair muscular performance because it reduces muscular strength temporarily. It is for this reason that relaxed stretching should be avoided as part of your warm up routine. Most studies have found that relaxed stretching does little to prepare the body for active movement because it does not elevate core body temperature or heart rate.
So here’s a breakdown on how a typical workout might look. First start with a warm up that includes different kinds of dynamic stretching. The goal of the warm up is to elevate core body temperature and increase the heart rate. After a thorough warm up, move into the technical or skill building portion of your workout. This part of your workout will involve movements that require fine motor skills. After the skill building portion of the workout is complete, the next step will be to move into the conditioning phase which will include endurance and strength building movements like combat conditioning or functional fitness exercises. It is here that you want to perform your isometric stretching movements. After completing your warm up, fine motor skill building, and conditioning move into a proper cool down which will include relaxed stretches.
White Dragon Martial Arts, Train Hard-Live Better!