The Importance of Stretching in Martial Arts

All styles of martial arts require flexibility. Being limber adds speed, power, and support to your technique. Whether you're performing high kicks in kickboxing, throws in judo, or chokes and submissions in Jiu Jitsu, your entire body should be flexible in order to be more effective. What's more, if your body is limber while you're sparring or practicing, you're far less likely to sustain injuries.

Having said that, many martial arts students neglect to stretch properly before their practice sessions. That has an impact. In this article, I'll describe the types of injuries that often happen in martial arts classes and explain how you can get started with stretching. I'll also provide a few basic stretches that you can start doing immediately.

Muscles, Joints, And Ligaments

Regardless of which style of martial arts you're learning, your upper and lower body, as well as your core muscles, are put under stress. For example, the muscles and joints in your legs and feet are responsible for maintaining a solid stance. Your core contributes to your striking force as well as the mobility of your torso. Your shoulders, arms, and hands need flexibility in order to deliver quick and forceful strikes as well as erecting counters and blocks.

When you first arrive at the studio, your muscles and limbs are "cold." They're stiff. If you immediately begin sparring or practicing without taking the time to stretch properly, your reaction time will slow considerably. That has a significant effect on your performance.

Avoiding Injuries

In addition to improving your technique, stretching can help you avoid injuries during your training. For example, stretching exercises increase your blood flow. The improved circulation reduces the likelihood of severe bruising from your opponent's strikes. Also, making sure that your arms and legs are limber prevents muscle and joint sprains.

Tendonitis is another risk. If you participate in regular martial arts classes and neglect to stretch before them, the repetitive motions you use can stress the underlying tendons. That leads to inflammation. And if your joints are severely stiff during a rigorous training session, you can even suffer a dislocation.

3 Effective Stretches

There are dozens are stretching exercises you can perform which will loosen up your muscles and joints. If your martial arts instructor doesn't provide sufficient time during class, arrive at the dojo early enough to limber up. The following three stretches are simple, but effective.

1 - One Leg Up

The purpose of this exercise is to stretch your hamstrings. Stand next to a sturdy, flat surface that is positioned a few inches higher than your knees. Place one foot on the surface and put light pressure on the knee that is raised by gently leaning forward.

2 - Toe Reach

Like the exercise above, the goal of this stretch is also to loosen your hamstrings. The difference is that you'll be sitting rather than standing. Sit on the floor and extend one of your legs outward. Bring your other leg in so that the knee is bent with your foot resting flat against your extended leg. Next, reach with both hands toward the toes of your extended leg.

3 - Lower Your Body

This exercise stretches the muscles in your chest. Stand with your back facing the flat surface you used in the first exercise. Keep approximately 16 inches between you and the surface. Next, place both hands on the surface and gently lower your body while using your hands for support.

As noted, the three stretches above only represent a tiny sample of the exercises you can perform to keep your muscles and joints limber. The specific stretches you do are not as important as the act of doing them. Learning martial arts puts your entire body through a wide range of movements and motions. Take the time to stretch beforehand. You'll avoid injuring yourself and improve your performance at the same time.