Martial Arts

Continuos stretching of the complete body will help prevent the high number of muscular injuries associated with the majority of martial arts. New students should be encouraged and shown how to stretch prior to becoming over zealous with any martial art movements, especially kicks, as these will result in torn muscle fibres, especially in the hamstrings.

The nature of sport, being one of self-defence and contact obviously has a high number of injuries resulting in contact with blows, with your opponent, weapon or floor. Protective clothing is essential; likewise sparring should be carried out between opponents of equal ability, and under supervision.

With fitness playing a part in martial arts, training sessions should take the form of a high-energy aerobic style warm-up for 20 minutes. This would include running on the spot, skipping, press-ups, squat thrusts etc, anything to stimulate blood flow to the muscles.

Static stretching is not suitable for most martial art movements, look at performing the mobility exercises, and then go onto the dynamic movements. Once warm, begin each movement at a reduced intensity, gradually building up both the range of motion and velocity as you feel your muscles ease into the action.

The following static stretches should be performed each morning, or as the cool down stretches after your training sessions. Wear warm non-restrictive clothing, and only begin the stretches after sufficient time has been spent actively warming-up. Concentrate on breathing relaxed throughout the stretch, aiming to develop each stretch a little further as you feel your muscles relax.

As you progress positively with your martial arts training, you will naturally find yourself becoming more flexible, and as such you will need to increase the difficulty under guidance of a qualified instructor for new stretches specific to your martial art.