Abstract
In this article we are going to look at the various forms of stretching as well as where and how to implement stretching into your training program. We’ll also take a brief look at some of the latest research on stretching and warming up to help you put together effective warm up routines.
(Proprioceptive neuromuscular facilitation)
PNF stretching is more often than not performed with a partner, your partner takes your joint through its range of motion to the point of slight discomfort/tightness then holds the limb while the you contract isometrically against your partner. With a little imagination you can perform PNF stretching on your own however for simplicity, it’s easier to perform with the help of a partner
Dynamic stretching can be broken down into 2 subcategories.
1) General. A non-specific routine where dynamic movements are designed to
loosen up joints.
2) Sport Specific. Where dynamic movements replicate the actual sporting movement that is about to be undertaken. Sport specific dynamic movements may not be as fluent as “general” dynamic movements, as sporting movements are often performed in an explosive manner to produce power.
1)
As part of a warm up routine before a training session or sporting contest.
2) As part of a cool down session immediately after a
training session or sporting contest.
3) As part of an active recovery, usually the day after
a training session or sporting contest.
4) As part of a training phase specifically designed
to increase the range of motion in joints.
5) As part of a maintenance program to keep your muscles
healthy.
6) As part of an injury rehabilitation process.
I’ve read through many articles over the years and attended conferences and lectures where these issues have been addressed and the general consensus is that.
1) No studies have been able to prove undoubtedly that static stretching reduces injuries in athletes when used as a warm up.
2) A 5 -10 minute aerobic warm up designed to raise the bodies temperature, making your muscles more pliable has proven to be more beneficial in reducing injuries than static stretching alone.
3) Static stretching after a 5 -10 minute aerobic warm up hasn’t proven to be more beneficial than a 5 –10 minute aerobic warm up alone.
4) Research over the last few years is suggesting that prolonged static stretching reduces strength and power anywhere from 10% - 40% depending on the duration that each static stretch is held for.
(remember most competitive martial arts are strength and power based).
Current research is leaning towards a 5-10 minute aerobic warm up followed by a sport specific dynamic stretching routine where athletes replicate the sporting movements about to be undertaken. Each sport specific movement can be repeated around 10 – 20 times starting off at a low intensity then progressing to higher intensities where the sporting movements place the muscles surrounding the moving joints under a brief stretch.
(There are other effective means of recovery you may be interested in further researching such as contrast showers, icing, and massage).
There are many
martial artists who have developed above average ranges of motion in their
joints when a 5 – 10 minute static stretching routine is incorporated
into their warm up before class. There are also many martial artists who
have below average to average ranges of motion in their joints when a
5 – 10 minute static stretching routine is incorporated into their
warm up before class.
There are 2 main reasons for the variations in flexibility in these 2
groups of martial artists.
1) The range of motion achieved in joints can be a genetic
factor.
2) Some martial artists turn up to training 4 –
5 nights a week and put in 100% into their training (warm up and stretching
included) where other martial artists turn up to training 1 – 2
nights a week and just go through the motions.
If you are looking at increasing the range of motion in your joints, you
are better off addressing your flexibility training the same way you would
address your strength training, endurance training etc. You need to put
aside 3 – 4 days a week where you can spend around 20 – 30
minutes specifically developing your flexibility.
When looking at increasing the range of motion in joints static stretching
or PNF stretching can be used.
When looking at increasing the range of motion in joints you need to get to your targeted muscle groups “end range of motion”, then hold this position for a reasonable length of time (ideally 2 – 3 minutes). The main difference between static stretching and PNF stretching is PNF stretching will generally get you to your targeted muscle groups “end range of motion” in a shorter length of time than static stretching.
1) Help to keep your muscles healthy and your joints moving freely
2) Help maintain posture
3) Help to reduce injuries to muscles that surround highly mobile joints such as the hip and shoulder joints
Injury rehabilitation
2) If you are specifically looking at increasing the range of motion in your joints you will have to incorporate some high intensity stretching into your program. A high intensity stretching session needs to be followed up with a low – medium intensity stretching session, not another high intensity stretching session.
3) When performing high intensity stretching, you will need a qualified trainer or coach involved in your first few sessions to show you how much intensity is enough and how much intensity is too much. You will also need guidance as to the acceptable ranges of motion in each joint. Remember, more mobility means less stability
4) All forms of stretching require some form of a warm up to elevate the bodies temperature, making the muscles you are about to target more pliable and easier to stretch. Warm ups include a 5 – 10 minute light aerobic workout, heat packs (when treating injuries) and hot baths or hot tubs. Hot baths and hot tubs are great for increasing the range of motion in joints, you can either sit in a hot bath or hot tub for 5 – 10 minutes then get out and stretch, or stay in the hot bath or hot tub and stretch in the hot water. Be careful not to over stretch in hot water, the heat from the water makes your muscle fibers incredibly soft and pliable allowing you to achieve greater ranges of motion.
5) When using static or PNF stretching for a cool down or an active recovery make sure the muscle groups you are targeting are only stiff and tight. If the muscle group you targeting is actually injured (e.g. torn), stretching can further damage the injured muscle or muscle tendon.
6) When performing a “general’ or a “sport specific” dynamic stretching routine, each movement is repeated around 10 – 20 times. Your initial movements are performed at low intensities, you then gradually increase the intensity with each movement until your last few movements place the muscles that surround the moving joints under a brief stretch.
7) Remember your body is a product of its training environment. If your warm up routine has included a static stretching routine, your body would have adapted to this routine and therefore will feel comfortable with this routine. If you decide to change over to a dynamic stretching routine as part of your warm up routine, you may feel more comfortable initially starting off with 50% dynamic stretching and 50 % static stretching and progress to 100% dynamic stretching over a 2 – 4 week period.
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Step 1) The arms are raised
(palms facing upward) as they horizontally extend, with the humerus rotating
clock wise (external rotation)
Step 2) The arms are lowered (palms facing upward) as they again horizontally
extend, with the humerus rotating anti clockwise (internal rotation)
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then lowered vertically moving pass the
trunk
(shoulder hyper extension)
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(shoulder abduction)
then lowered vertically from the side
(shoulder adduction)
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(trunk rotation)
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(hip Flexion)
then lowered vertically pass the supporting leg
(hip hyper extension)
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(hip abduction)
then lowered vertically to the side pass the supporting leg
(hip adduction)
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After completing this routine, strikers can also incorporate some sport specific striking if they feel they need to, starting off with some low intensity kicking and or punching then progressing to higher intensity kicking and or punching where the muscles surrounding the moving joints are placed under a brief stretch to further loosen the moving joints.
This “general” dynamic stretching routine is also well suited to grapplers. It loosens all the muscles and joints that grapplers need to move freely in defense where the grappler is under their opponent, with limited space to move, while attempting to submit their opponent or reverse the situation.
I’ve also included another 2 “sport specific” dynamic stretches for grapplers.
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| Bend knees, grab both feet and straighten
both legs. If you can straighten both legs then pull your heels up
off the ground. (Calf) |
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| Keeping left leg straight, bring your chest to your
thigh, then repeat on the opposite side of your body. (Hamstrings & erector spinae) |
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| Bringing the soles of your feet together, place
your elbows on your thighs and push your knees to the ground. (Groin) |
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| Placing your left hand on your right knee and your
right hand on the ground behind your right hip, lever off of your
right knee and rotate clockwise, then repeat on the oposite sideof
your body. (Erector spinae & obliques) |
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| Place your left ankle over your right knee and pull
your right knee to the ground while looking to the right, then repeat
on the opposite side of your body. (Hips, buttocks & obliques) |
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| Interlocking your hands behind your knees, straighten
your legs and round your upper back. (upper back & rhomboids) |
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| Lying flat on the ground, place both hands on the
ground in line with your shoulders, then straighten your arms as you
arch your back. (Abdominals) |
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Opening you legs as wide as you can, place your
elbow on the ground inside your knee and bring your head to your
knee, then repeat on the opposite side of your body. |
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| Opening your legs as wide as you can, lean forwards,
bringing your chest to the ground. (Groin, hamstrings & erector spinae) |
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| Standing on your left leg, grab your right foot
and bring it to your butt while leaning forwards, then repeat on the
opposite side of your body. (Quadriceps & hip flexors) |
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| Placing your left ankle over your right knee, grab
your right shin with both hands and pull your knee to your chest,
then repeat on the opposite side of your body. (Buttocks) |
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| Pointing your fingers in the same direction as your
legs, walk your but forwards, bend your elbows and lean back. (Front deltoid & biceps tendon) |
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| Lying face down on the ground, place your right
arm on the ground 90 degrees to your trunk with your palm facing downwards
and rotate your upper body, then repeat on the opposite side of your
body. (Pectorals) |
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| Place the back of your hands against your kidneys,
then bring your elbows forwards. (Infra spinatus & teres minor) |
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| Grab your left wrist with your right hand and pull
your left arm through, tilting your head to the right, then repeat
on the opposite side of your body. (Middle deltoid & supra spinatus) |
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| Place your left hand on your right shoulder, place
your right hand on your left elbow and push your left elbow to your
chin, then repeat on the opposite side of your body. (Rear deltoid, latissimus dorsi & teres major) |
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| Grab your left elbow with your right hand, lean
to your right and pull your left elbow behind your head, then repeat
on the opposite side of your body. (Triceps, latissimus dorsi, teres major, quadratus lumborum & intercostals) |
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Currently there is a lot of research currently going on the effect of static stretching and how it effects strength and power. If you aren’t a competitive martial artist, then how you perform your warm up and stretching routine probably isn’t that important. If you are a competitive martial artist and strength and or power are important components in your competition, then you may have to look at how you perform your warm up and stretching routine.
1) Should static stretching be used during a warm up for strength and power activities. By W. B. Young & D. G. Behm. Strength and Conditioning journal Issue 6 number 24, 2002.
2) Factors effecting force loss with prolonged stretching. By D. G. Behm, D. C. Button & J. C. Butt. Canadian Applied Journal of Physiology. Issue 3 number 15, 2001
3) Reduced strength after passive stretch of the plantarflexors. By J. R. Fowles, D. G. Sale & J. D. MacDougall. Journal of Applied Physiology Issue 89, year 2000
HUMAN KINETICS
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