IT'S A LONG STRETCH...

 by Phillip Starr

How frequently do you engage in flexibility exercises? Most of us don't really like to do them; they're uncomfortable and boring. We'd rather get into the “meat” of our training – the various punches and kicks and practice routines with a partner. And that's perfectly normal. It's the same wherever you go – whether it's in the US, England, Japan, China, or Korea. Most martial arts enthusiasts really dislike doing stretching routines but most of us understand that they're really an essential part of training; they warm up and prepare the muscles for vigorous exercise (and help prevent strained or torn muscles), they foster good circulation, which helps remove toxins and helps keep the muscles soft and pliable, and they provide other health benefits as well. The Chinese say that “long muscles mean long life” and to some degree, they're right.

I'm convinced that one of the main things that contributes to “old age” is lack of flexibility. Most senior citizens stop doing any kind of flexibility routines and their aging muscles get tight and seem to “shorten.” This can result in poor(er) circulation and contributes to balance problems and a host of other health problems. If you're fairly young, make stretching exercises a part of your daily workout. If you don't, you'll pay for it when you get older! It's more difficult to increase flexibility when you're older (and the muscles have stiffened) that when you're young. But (for you oldsters out there) it CAN be done; you just have to go slowly and don't “over-do and risk tearing a muscle. If you keep flexible from your younger years, remember that it's much easier to stay flexible than it is to get flexible.

Working to increase your strength is good (especially when you're young) but flexibility is, in my opinion, more important overall. And when you stretch, remember that your muscles are akin to rubber bands, Don't “bounce”; the rubber band will simply return to its usual length and lengthening it will take a very long time. Plus, you're running the risk of tearing it. Instead, stretch and hold the position for several seconds (a nice 8-count is good) and do it several times. If you do this with a rubber band, it will slowly (and more safely) lengthen with minimal risk of tearing.

And take your time! It's good to set a goal, but make it realistic. It's actually best to set a short-term goal that is quite reasonable and then when you achieve it, set a new one...and keep doing this until you reach your long-term goal. And never compare your progress or lack of it) to others; you are unique and you must move at your own pace.

When you practice a certain stretching routine, it should be MILDLY uncomfortable, but never very painful. And if, during your exercise, you feel a burning sensation, stop immediately! That means that the muscle(s) involved in that exercise has been over-stressed and they're about to tear...

Heavy stretching is comparable to weightlifting; you should do it only every other day. Lighter stretching can be done on a daily basis. But don't practice stretching in a hit-or-miss manner. It has to be practiced regularly. If you do it only now and then, you're guaranteed an injury.

The key to stretching is relaxation. You must learn to RELAX the muscles that you're stretching as well as the rest of your body. Tensed muscles don't stretch easily or comfortably and learning to truly relax may take some time. When you stretch a given muscle, exhale and let all tension/stress leave your body along with your breath. Relax! And your gains will slowly increase. I strongly recommend making flexibility exercises a regular part of your daily workout. Set aside as little as 15 minutes for this. You'll be thankful that you did.