Surefire way to increase your karate move flexibility

Before you begin your karate training I just onlygroup) is extended to the point of feeling slight pain
want to make sure you do some stretching first. It isand held in that position for ten to sixty seconds.
basic but it is very important to improve your karateAnd don't forget this during your karate training:
move flexibility. All of your muscle is subject towhen doing your static stretching it is best to
myotatic reflex. What the h**k is myotatic reflex?concentrate on relaxing the target muscles and
What is it doing with your karate training? Simplybreathing deeply. Last but not least: begin your
said, myotatic reflex is stretch reflex which opposesflexibility workout with several minutes of gross
changes in muscle length, especially sudden ormotor activity first in order to increase your blood
extreme changes. When a muscle lengthens beyondflow. Making your blood flow increased improves the
a certain point, the myotatic reflex causes it tosuppleness of the muscles. After that move to joint
tighten and attempt to shorten. This is the tensionloosening exercises followed by dynamic stretches to
you feel during stretching exercises. In your karatethe get the muscles moving freely. If you are
training the myotatic reflex could prevent muscleworking only on flexibility, do static stretches next.
strains and tears. Without the myotatic reflex yourDuring your karate training, interspersing periods of
muscles would be allowed to overextend and tearstatic stretching throughout the workout works best
easily. But it is also undesirable in cases where itbecause the range of motion increases as the body
prevents you from fully using your body. That is whywarms up. Do some light static stretches at the end
stretching is important before you do your karateof every workout to relax and refresh your muscles.
training. By stretching, you are entering the stateNow you will learn what should not be done during
where you gradually lessen the myotatic reflex littleyour karate training. • Stretching is important
by little so you could teach your muscles a new limitbut do not overstretch it. A mild sensation of burning
of safe extension. I suggest your stretching must beor pulling should be felt in the target muscles. It
slow and consistent. If you overstretch and injureshould be uncomfortable but not unbearable.
the muscle, you have to go back to a lower level of• Flexibility in karate is important, so is
flexibility and start over. Set your stretching forstrength. Always increase your strength and flexibility
karate training goals over a period of weeks ortogether. Focusing too heavily on one side in your
months, not days, for best results. Now the questionkarate training will only making you have weakness.
is what stretching method best for your karateDon't let it happen especially when your opponent
training? There are three types of stretching methodsees it and making advantage over you because of
for your karate training: ballistic, dynamic, and static.this. • You should avoid bouncing too much
Now I would not recommend a ballistic stretching forduring a stretch. Bouncing causes the muscles to
your karate training. By doing ballistic stretching youtighten and heightens the risk of injury. • If
are using some type of moving pressure to stretchyou ever feel pain in your joints during stretch
the target muscle. Why I said I would notexercise stop immediately and discontinue that
recommend it? It is simply because ballistic stretchingexercise. Something not right and if you continue it
highly activates the myotatic reflex and causes thewill only making injury for you. • Follow
muscles to tense rather than relax, thus it has highinstructions for exercises carefully. There is right and
risk that your karate training would end up by youwrong way to stretch every muscle. Good flexibility
taking injury. If you would like to increase yourexercises are designed to provide a maximum
karate move flexibility it is best you are doingstretch with a minimum risk of injury. •
dynamic or static stretching. By doing dynamicWhen doing flexibility exercises that require bending
stretching you are moving your muscle through its fullat the waist, always bend from the hip, not the
range of movement, thus leading to greater flexibilitylower back. The lower back is extremely vulnerable
in movement but should be done with caution so itto injuries. • Do gravity assisted stretches
does not become ballistic stretching (caution boy andwith caution and only after fully warming up. Gravity
gal, you don't want to get injured, do you?). Toassisted stretches are exercises like splits that use
maintain a correct dynamic stretch, focus on smooth,the force of gravity to increase the pressure on the
even movements that do not shock the muscle.stretch. That's it! Now you have already understand
Examples of dynamic stretches are leg raises, kneehow to increase your karate move flexibility and
raises, trunk circles, and arm circles. What aboutwhat should not be done during your training. Happy
static stretching? Static stretching is a controlledkarate training.
stretch which means a specific muscle (or muscle