Tips to Improve Flexibility

To improve flexibility in martial arts is to do stretchingrelaxing target muscles and breathe deeply.
exercises. The myotatic reflex is what every muscleDynamic - This is to move the muscle through full
is subjected to this can be sudden or extrememovement. This increases flexibility but should be
change. The myotatic reflex will tighten and thendone with caution. Focus on maintaining a correct
attempt to shorten to shorten when a muscledynamic stretch, smooth, even movements that do
lengthens beyond a certain point. During stretchingnot shock the muscle. Examples of dynamic
exercises this the tension you feel.stretches are knee raises, leg raises, arm circles, and
The myotatic reflex prevents and in some casestrunk circles.
strains and tears. Your muscles could overextend andBallistic - This is a type of bouncing exercise and is
tear easily if it wasn't for the myotatic reflex. Themoving pressure to stretch muscles. As this involves
downside to this is that you cannot fully use youthe myotatic reflex this can cause muscles to tense
body.rather than relax. There is a high risk of injury to
When you are stretching the myotatoc reflex yourballistic stretching.
muscles will find a new limit but this must be slowAs with any exercise it is best to increase blood
and consistant. it is best to set stretching goals so ifsupply to improve flexibility. Then move to joint
you overstretch and injure the muscle you will haveloosening exercises followed by dynamic stretches to
to start over at a lower level.the get the muscles moving freely. If you are
There are three types of stretching:working only on flexibility, do static stretches next.
Static - This is a controlled stretch. A position is heldDo some light static stretches at the end of every
for ten to sixty seconds. This is to extend to feelingworkout to relax and refresh your muscles.
slight pain. During this exercise concentrate on