Heel Split

Martial Arts Flexibility – Doing the Splits is Easy With Pnf Stretching

Are flexibility exercises a real pain for you? Until I discovered something called PNF Stretching, they used to be for me, too!

It means, “Proprioceptive Neuromuscular Facilitation.” Fancy words that, in essence, mean you make dramatic gains in how limber you are when you combine relaxed, passive stretches with isometrics.

Yes, dramatic gains. Believe me–I know from experience!

My martial arts students think I’m pretty flexible, but the truth is, I was never a naturally flexible athlete. If anyone has ever struggled with flexibility, it’s me! In fact, when I started practicing Martial Arts in my early twenties I was so out-of-shape I didn’t know my hamstrings from a ham sandwich!

And let me tell you, I had a tough time learning how to get loose enough just to lob a regular round kick to my own head height.

Maybe this has been you’re experience, too: I would arrive an hour before my scheduled class time, sit on the floor off to one side of the room, doing stretch after stretch after stretch until I could finally do the high kicking my belt rank required.

And the next time I came back to class, I had to do it all over again…

And again…and again…

Why Passive Static Stretching Doesn’t Work

And a curious thing-after all that stretching, instead of feeling ready to get out there and do a good workout, I always felt a bit sleepy.

The reason is obvious to me now. What I didn’t know was that all that passive exercise stretching was helping me to slow down, not warm up!

Why? Because in passive exercise stretching, lengthening of the muscles is accomplished by relaxing them, with a little bit of help from applying your body’s weight to the point where you feel the “burn.”

All that relaxation along with deep breathing during the stretch is great for winding down after a workout-or for that matter, as a cure for insomnia.

Believe me, I know how frustrating it can be to try to achieve Martial Arts flexibility that carries over into your “off hours.” And when it comes to Personal Safety, that’s where you really need it the most.

There’s Got To Be A Better Way

It was also frustrating to see other, more flexible people toss their kicks around like their legs and hips were made of rubber. I started thinking, There’s got to be a better way to get flexible!

And there is. After researching many articles and books, and videos, I discovered that Stretching isn’t just Stretching. In fact, there are several kinds of flexibility techniques:

• Passive
• Active
• Static
• Dynamic
• Ballistic
• Resistance PNF

Passive stretching is okay after a workout, but doesn’t do much to prepare you for high kicks. In fact, what I eventually learned was that most of the improvements to my kicking range came through sparring and heavy bag work.

That’s right-although you can help prevent injuries and cramps by passive stretching before a workout, it does very little to improve your high kicking ability.

So why did sparring and bag workouts work instead?

Because when you’re kicking-that is elongating the muscles involved-then suddenly contracting them with isometric resistance (by your opponent’s block, or your contact with the bag) the resistance during the stretch is what really causes the muscle to elongate!

PNF: The Key To Incredible Kicking Range

Maybe like you, I searched books, videos, and web sites until I finally learned this lesson about isometric resistance in flexibility. And if you haven’t done a ton of research yet, let me save you some time!

The answer I found was in Proprioceptive Neuromuscular Facilitation. This type of flexibility exercise is done by alternating passive with isometric stretching.

How PNF Works

Isometric flexibility is when you passively extend the muscle to the point where you start to feel the “burn,” and then contract the muscle. Introducing tension to a passively lengthened muscle sort of “tricks” the muscle into thinking it can maintain this longer length. After the isometric, the muscle will relax further into the passive stretch. Regular, continued practice of PNF stretching produces the fastest and most dynamic results for the flexibility you need to practice Martial Arts.

Try These Two Easy Stretching Exercises

These two, easy PNF exercises will get you started on a path to amazing Martial Arts flexibility.

Side Splits

Start in a traditional horse stance. Keep your toes pointing straight ahead. Tilt your pelvis forward and keep your back upright. Try to keep your thighs parallel to the ground as much as possible during this stretch!

Work your way down until you start to feel pain, and no further. Now tense your leg muscles for 3 to 5 seconds, then relax. If you are able, go down a little bit more. Tense and relax the muscles again. Do this four times. On the fourth time, try to tense and hold for 30 seconds.

Repeat this whole sequence 3 to 5 times. You should not do this before you are warmed up. The best time for the Isometric Side Splits is during or near the end of your regular workout, then do passive stretching at the very end.

Front Splits

As great as it is to be able to do the Side Splits, Front Splits is probably even better for Martial Arts. If you consider the position of your body when doing a round or front kick to the head, the Front Splits more closely resembles that position than Side Splits.

Start by extending one leg straight out in front of you. Position your rear leg so that it lines up with the front.

It helps if you support your weight with a chair off to one side. Be very careful how far you stretch the hamstring of the front leg. The ability to perform this splits isn’t only in having a limber hamstring, but also flexibility of the front thigh muscles (quadriceps).

For the isometric part of this exercise, tense both the hamstring of the front leg and the thigh muscles of the rear leg at the same time, as if you’re trying to pinch the floor with your front heel and back knee. Hold for 3 to 5 seconds.

Relax…go a little further if you can. Tense and hold again. On the fourth time, try to tense and hold for 30 seconds.

As with the Side Split exercise, repeat this sequence 3 to 5 times.

Developing great flexibility doesn’t have to be a pain–in fact, when you learn how, it’s really a lot of fun and very rewarding! These exercises will get you started on a journey toward amazing flexibility for Martial Arts practice. In no time, you will be able to kick targets at your own head level with remarkable ease.

Here’s another interesting article on sports flexibility: Stretching–Why Should I?

 

About the Author

Marshall Buchholz is a Martial Arts instructor and school owner. He teaches the Wu Ying Tao style of Martial Arts in Salem, Oregon. Visit his web sites at: www.northwest-martial-arts.com.

Hot Heels in the City (split) pt1.wmv

Head Over Heels / In the Black split 7 Split 7″ from these Philly punk rock outfits…

O’Keeffe’s Healthy Feet Creme 3.2oz Jar $5.49 Creates the perfect microenvironment for skin to repair itself, O’Keefes utilizes three chemical properties: hydrates the skin with both water and glycerin, traps the moisture at the cellular level to prevent evaporation, and alters the pH in the dermis layer to activate the production of the body’s own potent compounds. Guaranteed Effective. Completely Odorless and oil free for a non-greasy feeli…

The Return Of The Pussycat $1.99 …

O’Keefes Creme Creates the perfect microenvironment for skin to repair itself, O’Keefes utilizes three chemical properties: hydrates the skin with both water and glycerin, traps the moisture at the cellular level to prevent evaporation, and alters the pH in the dermis layer to activate the production of the body’s own potent compounds. Guaranteed Effective. Completely Odorless and oil free for a non-greasy feeli…

O’Keeffe’s Working Hands Cream, 3.4 oz. $4.96 O’keefes Company TR3500-12 Working Hands Cream O’keefes Company TR3500-12 Working Hands Cream Features: For dry skin, skin repair, cracked skin, skin relief, skin care, hand lotion, and skin moisturizer O’Keeffe’s Working Hands creates the perfect microenvironment for the skin to repair itself and regain its integrity Guaranteed effective Absolutely odorless No greasy feel Hypo allergenic…

Medium Bird & Cronin PLANTAR FASCITIS Night SPLINT $18.25 Designed to provide relief from pain and discomfort of plantar fasciitis and achilles tendonitis. Allows the patient to apply consistent stretch to the the plantar fascia by holding the foot in gentle dorsiflexion (bending the ankle upward). Lightweight design for comfort while sleeping. Slip resistant sole for greater safety. Fits either left or right foot. MEDIUM SIZE Shoe Size 8-10…

Rubbermaid Commercial Products – Rubbermaid Commercial – Wet Pad w/Scrubber, Nylon/Polyester Microfiber, 18 Long, Blue – Sold As 1 Each – Dense Ultra-Fine quality microfiber removes more dust, dirt and bacteria than conventional cleaning products. – Double finished edges retain mop shape with use over time. – Patent Pending Zig-Zag design packs 17% more split microfiber into each mop. – Scratch-resistant scrubber flap removes stubborn spots and heel marks. – Durable pad withstands more t $14.45 Rubbermaid Commercial – Wet Pad w/Scrubber, Nylon/Polyester Microfiber, 18″ Long, Blue – Sold As 1 EachDense “Ultra-Fine” quality microfiber removes more dust, dirt and bacteria than conventional cleaning products. Double finished edges retain mop shape with use over time. Patent Pending Zig-Zag design packs 17% more split microfiber into each mop. Scratch-resistant scrubber flap removes stubborn …

Photo Jigsaw Puzzle of Reading With Legs Up from Mary Evans $29.99 Photo Puzzle, READING WITH LEGS UP. A young woman in high heels lies on her front and reads with her legs in the air! . Chosen by Mary Evans. 10×14 Photo Puzzle with 252 pieces. Packed in black cardboard box of dimensions 5 5/8 x 7 5/8 x 1 1/5. Puzzle image 5×7 affixed to box top. Puzzle pieces printed on RA4 paper at 300 dpi. This item is shipped from our American lab….

Demonia Split-25 5.75 Inch Heel Sandals Size 10 Complete your favorite Halloween costume with the perfect shoes! Demonia shoes are available year round for all your costuming needs. Whether you are looking for a costume piece or maybe something extra funky for a night out, choose Funtasma for your most outrageous footwear needs….

GMC ENVOY EXT 4 DOOR COMPLETE WITHOUT LID COVERS – MOLDED AS A 1PC AND SPLIT INTO. NO LID COVERS FOR THE CARGO AREA. COMPLETE SET ONLY DUE TO THE MOLDING PROCESS. PAD LOOSE IN BOX. NO HEEL PAD. (2002 02 2003 03 2004 04 2005 05 2006 06 ) Number of pieces included in the kit is 2.NOTE: MOLDED AS A 1PC AND SPLIT INTO. NO LID COVERS FOR THE CARGO AREA. COMPLETE SET ONLY DUE TO THE MOLDING PROCESS. PAD LOOSE IN BOX. NO HEEL PAD.Fits Models: 2002 2003 2004 2005 2006 Please contact us if you are trying to match a factory color.Each carpet kit is made to order and designed to fit your vehicle’s exact year, make and model. This kit is mad…