| Flexibility enhances the range of motion of the | | | | - Do not bounce. |
| muscles. Martial artists perform many techniques that | | | | - Hold the stretch for a minimum of 30 seconds. |
| require them to bend into unusual positions. Stretching | | | | - Repeat the stretch with the opposite leg. The |
| the muscles creates the flexibility needed so to not | | | | Pectorals (or Chest) Stretch |
| sprain or tear muscles. Flexibility also aids in balance, | | | | - Extend your arms to the rear and interlock your |
| speed, strength and power. | | | | fingers. |
| Flexibility and stretching exercises should be | | | | - Gradually and slowly, raise your arms until you feel |
| performed before and after each workout. Warming | | | | the stretch in the pectoral (or chest) muscles. |
| up the muscles before using them aids in not tearing | | | | - Hold the stretch for a minimum of 30 seconds. |
| a muscle. Hold the stretch for a minimum of thirty | | | | - This exercise stretches the muscles of the chest |
| seconds. As your flexibility increases push the stretch | | | | (pectorals) and front shoulder (delts or deltoid). |
| for a greater range of motion. Never bounce the | | | | - Flexibility in these muscle groups will enhance all |
| stretch. This could cause a sprain or a tear. | | | | hand and arm techniques. The Shoulder-Girdle Stretch |
| The Hamstring (or Hurdler's) Stretch | | | | - Extend your arms to the front. Interlock your |
| - Sit on the floor with the leg to be stretched | | | | fingers and turn your palms outward. |
| extended straight out in front of you. | | | | - Push forward with your hands and at the same |
| - Place the bottom of the opposite foot against the | | | | time push your shoulder blades to the rear. |
| inside thigh of the extended leg. | | | | - This exercise stretches the muscles surrounding the |
| - Take a deep breath. | | | | shoulder blades (the Teres, the Latissimus Dorsi, or |
| - As you exhale, lower your chest toward the | | | | lats and to some extent the delts) and enhances all |
| extended leg. | | | | hand and arm techniques. Even if you do not |
| - Stretch your arms and try to reach your extended | | | | participate in martial arts self defense training, these |
| foot. | | | | stretches will add flexibility to your muscles. Any |
| - In the beginning, you may not be able to get your | | | | physical activity you perform will be enhanced when |
| chest all the way to your leg. | | | | your add flexibility. Try these stretching routines for |
| - Lower your chest only far enough to where you | | | | the next few weeks and notice if your range of |
| feel the stretch in the hamstring muscle (in the back | | | | motion increases. Make it a routine before beginning |
| of your leg). | | | | your favorite activity to warm up the muscles to |
| - Do not allow the knee of the extended leg to bend | | | | prevent injury. |
| during the stretch. | | | | |