The Long and Short of Stretching for Martial Arts

Chinese martial arts is unique in that it places a strong emphasis on developing both martial ability and overall health & longevity. High level kung fu and tai chi practitioners are not only renowned for their remarkable fighting ability, but also for their impressive track record of living long lives. Great Grandmaster Hu Yuen-Chou, one of the highest level Choy Li Fut & Yang Tai Chi masters of his time, lived well into his nineties. Great Grandmaster Wong Gong, the current Keeper of the Hung Sing Schools in Jiangmen, China and is 97 years old. Our own Grandmaster Doc-Fai Wong is 77, and is still actively travelling the world teaching his students throughout the Plum Blossom International Federation!

At the heart of both martial ability and longevity is mobility. Mobility can be defined as the ability to move freely and effortlessly throughout everyday activities. Mobility is key to both martial arts skill and overall quality of life into the older years. 

If you’ve been training in kung fu or tai chi for any length of time, you’ve no doubt been inspired by seeing advanced practitioners deliver high effortless kicks and low stable stances. These are usually the result of many years or arduous and disciplined training. Here are a few of the most common and effective stretching methods that can help you in your everyday pursuit of flexibility, mobility, and martial arts excellence.

Dynamic stretching refers to any stretch performed with movement. It involves making active movements that warm up and stretch the muscles to their full range of motion (ROM). These exercises often simulate functional movements and help prime the body for more intense training. Dynamic stretches should be performed at the beginning of a training session and include exercises such as arm circles, hip rotations, torso twists, and leg lifts. Dynamic stretches can be performed several times a week or on any day that you train.

Static stretching is what most people think of when the topic of stretching comes up. Static stretching involves putting the body into a position where the desired muscle group is put under tension. This position is then held for a predetermined amount of time, say 30-45 seconds. The key to effective static stretching is consistency. Don’t try to overdo it and keep the intensity level to 60% or “mildly uncomfortable.” Remember to breathe. Some examples include the “hurdler” hamstring stretch, a groin “butterfly” stretch, and a wall calf stretch. Static stretches are best saved for the end of a workout and can be performed several times a week if not daily for any particular muscle group.

Isometric stretching is a type of static stretching that involves performing a stretch while contracting the stretched muscle against immovable resistance. Sometimes referred to as “active static” stretching, isometric stretches are best suited after the body has been fully warmed up. These exercises work by strengthening the muscles at the end range of motion and helping to reset the “stretch reflex.” The stretch reflex is your body’s natural tendency to contract a muscle when it’s stretched too far or too suddenly. Isometric stretches should be performed towards the end of your training session for the best results. If you find yourself sore the day after doing a few sets of isometric stretching, it’s best to rest and let your muscles recover.

Proprioceptive Neuromuscular Facilitation Stretching, or PNF for short, is an advanced stretching method that is not for the faint of heart! PNF combines relaxed stretching and isometric stretching into one grueling exercise. Also referred to as “contract-relax” stretching, this method involves stretching and contracting the targeted muscle group and its agonists (opposing muscle groups). If you’ve ever trained with the PNF method, you know that it is the most uncomfortable type of stretching but also can have amazing results when performed correctly. A good strategy for using PNF is to incorporate “rest days” into your routine. After a few bouts of PNF, you might need a full day or even two to fully recover!

The most important factor in a well designed stretching protocol is consistency. To gain the best results, incorporate a variety of stretching methods into your weekly training regimen and stick with it. When applied over time, a well thought out stretching plan will help you achieve those head-high kicks and bring you years of productive martial arts practice.