Flexibility Exercises For Martial Arts

Martial arts refer to the various fighting techniques developed over the centuries. The popular Olympic games such as Tae Kwon Do, Judo etc. were once developed for combat purposes. Martial arts are more than just Olympic games or fitness tools and they demands a lot of strength and flexibility from those who practice it. When it comes to practicing flexibility exercises for martial arts there is no particular routine that can be universally followed. This is because different martial arts involve different types of movements and stretching exercises differ accordingly.

What all martial arts have in common, be it Tae Kwon Do, Jujitsu or kick boxing, is that they demand the utmost flexibility to carry out the moves involved correctly. The core muscles, and all other muscles and joints in the upper and lower body experience stress while practicing any martial art. The legs have to provide strong support and also be flexible while making a move while the upper body needs balance and flexibility for delivering strikes and for blocking. Core muscle flexibility is necessary for the mobility of the upper body and for delivering blows. The crucial muscles involved in martial arts include core muscles, shoulder muscles, torso muscles, hip and leg muscles, arm muscles and neck muscles.

It is important for martial arts students to regularly practice flexibility exercises and condition the body to deliver the best performance possible. Besides helping in conditioning the body, the stretch exercises also help prevent injuries during your training sessions. Dislocations can occur as a result of tight muscles. As your circulation improves severe bruising will not occur and also tissue tears and joint sprains are prevented. Moreover, the tendons are subjected to great stress if stretching is avoided. This causes inflammation – Tendinitis.

It is important to practice stretching at least four times a week. First begin with warm-ups; warm-ups are very important for an effective Flexibility workout. After a warm up blood circulation improves and you’ll be able to accomplish the stretch easily. Moreover when the muscles are cold there are risks of suffering injury. Also while stretching it is important to breathe slowly and rhythmically. It is advisable to inhale through the nose and exhale through the mouth. Stretch slowly and steadily and do not hasten the process.

Some of the Flexibility exercises specific to martial arts are the back twist, forward lunge, back arch, forward backward bend, thigh burner and the ankle stretch & roll.

Back Twist

Stand straight with your legs the same width apart as your two shoulders and arms hanging loosely on your sides. Bend your knees slightly and carry your weight in your legs. With your lower body fixed in this position twist your torso to the right until you’ve turned enough to see directly behind your back. Slowly come to the initial position and turn to your left this time. Continue doing the exercise gradually increasing the speed and never stopping in between twists unless you experience pain or giddiness. Repeat the process about 15 times per side. When you do want to stop do not stop abruptly, gradually slow down and stop the exercise. This exercise relaxes your entire back and neck and also enhances blood flow. It also aligns the vertebrae and is apparently the best of back flexibility exercises.

Forward Lunge

The forward lunge exercise is basically a thigh stretching exercise. Begin the exercise by standing up straight with feet close together and hands loosely along your sides. Drop your weight on your legs by gently bending your knees. Look down at the ground at a distance of a meter or so in front. Place your hands on your hips and take a huge step forward with your right leg. Now your left foot would have automatically risen on its toes. Lower your body, gently rise and step forward with your left foot while moving your right foot back, now you should only be standing on the toes of your right foot and your whole left foot is in contact with the floor. Lower your body remembering to use your leg muscles.

Note that your back has to be straight throughout the exercise and your knees should not hit or even touch the floor. Repeat this about 15 times in the beginning alternating sides. Remember to breath throughout this exercise; breathing out when lunging forward and breathing in when stepping back.

This flexibility exercise relaxes your lower back, thighs, knees and ankles and strengthens body balance.

Martial arts are a challenging task and flexibility is an indispensable and necessary asset. It is the only way you can perform the tasks perfectly and avoid injuries and bruising.