An introduction to safe stretching

Written by Chris "Rubber legs" Allen. Demonstrated by Martin "No bones"Allen

Sensei Chris, demonstrating why he has such a good singing voice!

Stretching enables you to perform techniques more easily, with greater power and precision. It's also a way for you to make your body healthier and it will enable a good blood flow to some of those muscles you never knew you had before you started karate! It will also help you to withstand blows that may injure an unsupple body.

So long as you stretch safely there are no down-sides to regular stretching. Regularity is something that you must stick to if you want to experience the on-going benefits that come with extra suppleness.

Stretch safely
First of all I would like to make a strong recommendation that you take careful attention of the safety precautions that follow. I feel that it is important that you follow the advice and guidelines below when doing any stretching exercises so that you gain a maximum benefit without injuring yourself.

Take it easy!
It is vital that when performing your stretching exercises that you do so comfortably. You should put in a worthwhile effort, but don't go to the point of pain. When performing a stretch you will feel a sensation in your muscles, and sometimes in your joints, that many people call pain. Pain is a bad word for this sensation, because all you are doing is making the muscles do unaccustomed work. For example, a person goes to the gym to lift weights, and he will feel a sensation in the muscles that do the work, this is not painful; it is strenuous. The sensation in weight lifting is the tensing and relaxing of the muscles.

How your muscles work
Every time you move, a pair (or pairs) of muscles work together to create the movement, where muscle A (the agonist) pulls a bone to move it and muscle B (the antagonist) relaxes and elongates (stretches). If the antagonist cannot stretch enough for the required movement, then it works against the agonist. When the antagonist's ability to extend, is less than the movement being attempted by the agonist, the movement cannot safely occur.

Now it's pretty easy to see what happens to the muscles if you over-stretch them. You over-stretch when you put too much effort into agonist to try to perform a movement that antagonist cannot cope with, the result is that the antagonist sustains an injury.

Stretching should not be performed on it's own, and therefore a strenuous work-out such as a karate session should not be done on it's own. More to the point, the two should go hand in hand. The resources I have checked out while writing this article have stated that it is more beneficial to perform the strenuous stuff first then perform the stretches. This makes sense to me because when you do strenuous activity, lots of waste products build up in the muscles, notably lactic acid which makes your muscles ache later on. When your muscles 'bulge' or feel bigger after a good work-out this is not entirely a good thing. They bulge because they are pumped up with blood and waste products. When you stretch, you induce an increased blood flow to the muscles being stretched, therefore the stretched muscle will benefit from an increased amount of oxygen, nutrients and whatever else flows in the blood. Basically, a swap happens when the blood arrives at the stretched muscle, good stuff gets dropped off and the waste products get carried away and dealt with else where in the body.   

Don't give up!
My advice on making sure you do not give up a routine is to make it enjoyable and comfortable. Another way of looking at it, is to avoid a bad experience whilst carrying out a stretching routine. I have encountered a few bad experiences in my stretching 'career', in the form of injuring myself, which results in a very limited use of the injured muscles due to a reduction of elongation ability until the muscle fully heals. I have done this four times in my 2 years of stretching. Each time the injury was sustained while stretching my legs in one form or another of the splits. The explanation is simple - each time I just overdid it; I just wanted to stretch for an extra few seconds or push my self to get that 1cm lower. The moral of the story is to be patient and do not expect amazing results. The way to get noticeable results is to only check your progress once a month or less.

Graduated stretching machines are great because they enable you to set a minimum amount by which you will stretch every day, and you can measure your progress in degrees. However, they can also create the impression that you should be seeing daily progress. Resist the temptation to try for a measurable daily improvement. This is not realistic, and trying to achieve it will only cause you to hurt yourself.

The other major factor that might make you become downhearted about your stretching is if you feel that you have stopped gaining flexibilty. After I overcame a large period of this I really reaped the benefits in karate. Even if my peers did not notice it, I certainly did. Basically the more supple you become the slower your progress gets. Do not let this get in your way! When you get to this stage simple perseverance is the key: just remember that patience is a virtue (- ;

Make a commitment
When you get hungry you eat to fill your stomach and you feel satisfied. Your stomach does not remain full, therefore you must eat again to reach the satisfied state again. You cannot expect to do lots of good stretching for a short period and then keep that flexiblity gain. Rather you need to make a commitment at the start, even if it is a small one. If you are on and off with stretching then you're not going to reach your maximum potential any time quick. The first commitment you should make is to stretch every day for a reasonable amount of time. It doesn't need to be a massive amount of time; just a slow count of 15 will produce noticeable results, and before you know it you will be twice as flexible as before!

Realistically the sooner you start stretching the better, because the older you get the less supple you become and the harder it is to regain suppleness. An unsupple mature adult would have to work harder than an unsupple child to achieve a certain flexibility. So for anyone who's getting on a bit and thinks that stretching is kids stuff should leave that attitude behind right, and add 1 minute of stretching to your daily routine. If you do this you will soon become an inspiration to fellow karate-ka's of all ages around you, and I guarantee you will feel great awesome!

Types of stretching

Ballistic This is where you use your weight to move a limb/joint further than its normal range of motion. This is achieved by bouncing. Stretching like this is quite dangerous as it negates holding the stretched position and relaxing the muscle(s). This type of stretching is here only so you know not to do it. This type of stretch is not even considered useful. Dynamic Dynamic stretching consists of controlled motions of body parts that gently take you to your limit of flexibility. These exercises should be performed slowly and include limb swings and torso twists. The main difference between ballistic and dynamic stretching is that dynamic stretching is controlled and within your normal range of motion and ballistic is not. Active This is where you use your agonist muscles to hold a position. For example, when you hold one leg out in front of you, while standing on the other leg. Due to the tension of the agonist, the antagonist muscle becomes well relaxed. This is a very good exercise because you are strengthening as well as stretching. Hold an active stretch for 7 to 12 seconds. Passive (static) Passive stretching uses some form of equipment or apparatus to hold a stretch. The splits is an example of passive stretching, where the floor is the apparatus. Stretch to your limit and hold the stretch. Do not bounce or go past your limit (ballistic). Isometric Isometric stretching is where you assume a passive stretch, but then tense the muscle(s) being stretched by resisting against an unmovable force, eg a partner or a wall etc. An example is when you're doing the butterfly splits and your partner pushes down on your knees and you resist. Tense for 7 to 12 seconds then relax. NB adolescents and younger should not be encouraged to do isometric stretching as there is a risk of damaging tendons and connective tissue due to strong stretches with bones that are still growing.

Stretching routines
Below are some routines that anybody can do. They should be done every day, but it is okay to do it every other day, because once you get into it you will want to do it twice a day in any case! As I mentioned earlier, stretching should ideally go hand-in-hand with a work out of some sort. As most people do not do a karate lesson each day this is included in the routines. Even though you usally stretch during a karate lesson you should stretch after it as well as it is believed by sports scientists that when the muscles 'bulge' and tighten after a workout they do not return to their original length if no stretching is done.

The beginner routine is for people who have not stretched before or have not done so in a few years or more. The intermediate routine is for people who have been stretching for a while and are fairly flexible, a crude acid test being that you can touch your hand palms on the floor while your legs are straight. The advanced routine is for people who are bendy enough to make the average person amazed or even sick, eg you can do the splits, put their feet behind their head etc. If you are doing the advanced routine, perform the beginner's and intermediate's routines first. The same goes for the intermediate routine - do the beginner's routine first.

Beginners' routine
Hold the stretches for a comfortable amount of time, but no less than ten seconds each.

		1) Passive. The muscles around the side of the rib cage will be stretched. (Latissmus dorsi, serratus anterior, terres major). Start standing up with your feet about a shoulder width apart toes facing forward. With one hand on your hip, the other hand up, arm next to your head, bend over the hand on the hip making sure the arm that is up stays next to the side your head. Repeat on the other side. Perform twice on each side. Whilst in position think about what your body is doing. Is one of your shoulders hunched, are your legs straight or bent at the knee, if so how much? Is your reaching arm straight or bent? None of these variables are right or wrong, it is just to get you thinking about what your body does when you don't even know it. For instance I realised that I used to hunch my shoulders in hieko datch. I think these thoughts will help you on your road to becoming better at self-correction.
		2) Passive. The shoulder and uppermost arm muscles will be stretched. (Deltoid, triceps brachii). Place one arm vertically across your body, use the underside of your forearm of the other arm to pull your arm across from above the elbow. Repeat with the other arm.

3) Dynamic. This will stretch and work a range of muscles in the mid-section of your body, thus improving flexibility in the hip joints. (Rectus abdominus, lumbar muscles, latissmus dorsi, serratus anterior, tensa fascia latae, external oblique).

Start standing up with your feet about a shoulder width apart toes facing forward. Without moving your feet push your hips forward backward and side to side in four stages. Finish by circling your hips.

		4) Active. The tops of your legs will be stretched and strengthened. (Biceps femoris are stretched, quadraceps are strengthened). Stand on one leg and fully extend the other in front of you as high as you can (with your foot shaped for mae geri of course) and hold it there for 5 - 7 seconds. Repeat on the other leg.
		5) Isometric. The leg above the knee will be strengthened and the top of the foot gets a light stretch as well. (Quadraceps). Stand on one leg and bend your other leg behind you, holding your ankle, pull your ankle up and pull down with your leg. Relax. Repeat on the other leg.
		6) Passive.The muscles that were strengthened before will now be stretched. (Quadraceps). Pull your foot up as far up your back as you can. Repeat with the other leg.

7) Passive. This will provide a good stretch to the groin area thus improving your kicks. (Sartorius, adductor longus, gracilis, semintendinosus, Iliopsoas, pectinus).

Do the box splits. Start with your toes facing forward and then spread your feet to the sides as far as you can comfortably do. When you feel the stretch hold it there for a while. You may need to hold on to something in front of you if you cannot balance.

While in position think about the alignment of your back; are you leaning forward or upright? Is your bum tucked in? Are your toes pointing up or on the floor, and finally are your legs tensed or relaxed?

A good stretch

A sickeningly good stretch! Doncha just hate him... Just kidding Marty

8) Active. Stretches on the outside of the bottom of the legs and ankles. (Soleus, peronius longus, peroneus brevis, tibialis anterior, extensis hallucis longus, extensor digitorum longus). Stretching the ankles. While in kiba datch really make sure that you push your knees out. This is a part of my body that I have neglected until recently. It is important to stretch and use the ankles at an early stage because your stances and side kicks will benefit so much in the future.

9) Passive. Strengthens neck muscles and makes them become more supple. (Sterno-cleido mastoid, levator scapulae).

Loosen the neck and back. Place your hands on your hips. Tilt your head up, tilt it down, from the middle tilt your head onto one shoulder then the other. You should only move your neck when performing this exercise. Hold each position for 3 or more seconds, when your head is down try to relax your neck and back.

Intermediate routine

Add this routine to the beginners' routine. When the stretch becomes uncomfortable hold for a count of 5.

10) Passive. Stretches the back of the legs. (Sartorius, semintendinosus, seminembranosus, biceps femoris).

Start with your feet about 2 1/2 shoulder widths apart, toes facing forward. Keeping your legs locked straight touch your chin on your knee, repeat for the other knee.

11) With your feet together and your legs locked, bend down gently and try to relax all of the top half of your body. What you should be aiming for is to let the weight of your head pull on your spine. Also aim to relax the muscles in the bottom of your back. Return to the standing position. NB, you are not trying to achieve a stretch with this exercise.

12) Passive.Again, another exercise to stretch the back of the legs. (Semintendinosus, seminembranosus, biceps femoris, soleus, gastocnemius).

Following on from the previous exercise, to turn it into a stretch, just bend forwards grabbing the back of your ankles.

13) Passive. More leg stretches. (Semintendinosus, vastus lateralis, biceps femoris, gastocnemius, soleus, adductor longus, gracilis).

Do the Shaolin splits. The Shaolin splits is where you keep your hips forward and slide your feet in front and behind you. The inside edge of the back foot should be in contact with the floor. The toes of the front foot should point up.

Advanced routine

Add this routine to beginners' and intermediate routines. Don't over-do it at this stage just because you're nice and bendy - perform the exercises for a comfortable period of time.

11) Passive. This stretch is strictly for people already very flexible as it is very demanding on the leg and hip muscles and joints, as the list of muscles being stretched suggests. (Tensor facia latae, sartorius, gluteus maximus, gluteus medius, gluteus minimus, Iliopsoas, pectineus, adductor longus, gracilis, semintendinosus, seminembrosus, rectus femoris, vastus medialis, vastus lateralis, biceps femoris, gastocnemius, soleus, adductor brevis, adductor magnus).

For this stretch I recommend wearing a pair of socks so you can slide without getting friction burn on your feet. Start down on one knee (this is the back leg) and extend the front foot infront of you, toes pointing up. Now slide the back leg behind you with the bottom of your foot facing up. While doing this stretch keep your hips facing forward and support yourself with one hand each side of your body. Do not try to get as low as you can in this version of the splits as you can with other versions. Repeat with the opposite legs to the front and back.

12) Passive. You are also building up strength in your arms. This is an exercise that I cannot do at this moment in time, so I'm not sure what muscles are being used, although I'm not that far from acheiving it :-)

That's half way - now for the other leg!

Sit on ther floor, put one leg on your neck behind your head and the other leg behind that leg. Now walk on your hands ten paces. Switch legs and walk on your hands ten paces back. NB, if you can do this exercise don't tell anybody otherwise you will probably be branded a freak of nature... (Well there's an incentive - Mat :-)

Well there you go, from me to you that's my introduction to safe stretching to guide you towards greater health. I hope you all will benefit as much and more than I have from regular, achievable stretches and exercises. I'd be happy to hear any of your comments, and these can be addressed to me through the usual web-site address matb@cix.co.uk

Regards, Sensei Chris Allen

Bibliography

To find out more about stretching and see where I found out the things I know here's a list of the sources I used as reference when writing this article:

Books

Dynamic Stretching & Kicking by Bill "Superfoot" Wallace.

Athletic Ability & the Anatomy of Motion second edition by Wirhed.

Web Site

Stretching and Flexibility. Everything you never wanted to know by Brad Appleton