Stretching and Flexibility for Martial Artists

What does it mean to be flexible?

According to the Merriam-Webster dictionary:

1: capable of being flexed: pliant

2: yielding to influence: tractable

3: characterized by a ready capability to adapt to new, different, or changing requirements

So, looking at the first definition from the perspective of a martial artist, it is obvious that our bodies need to be capable of being flexed. Virtually every movement that we perform either begins or ends with one or multiple joints being flexed. The second definition, "yielding to influence" can have a number of different meanings but, as it pertains to physical flexibility, we may view it as yielding to, deflecting or absorbing energy. The last definition actually describes a primary character trait of martial artists as a whole. It also describes what our bodies must do as we perform the techniques and movements we so enjoy, ie, round kick/hook kick combo.

Therefore, in order to proficiently perform our art, we must possess some level of flexibility, especially if we want to avoid injury.

"..researchers at the New Jersey Medical School recently tested the flexibility of connective tissues and muscles in the legs and hips of 200 college athletes before their competitive seasons began. Then, the researchers monitored the athletes for injury for several months (Archives of Physical Medicine and Rehabilitation, vol 77, pp 1139-1143, 1996).

As it turned out, in male athletes the risk of injury decreased as flexibility increased. In fact, for each additional point on the ligament-flexibility scale (the researchers graded flexibility on a 10-point scale), the chances of injury declined by about 15 per cent. In addition, for each one-point increase in muscle tightness, the risk of injury climbed by over 20 per cent."

As you can see, flexibility is extremely important in mitigating injury.

Some people are naturally more flexible than others. This is due to a variety of factors as there are a number of influences on flexibility (Age, gender, activity level, etc). If you are a person who is naturally flexible - Great! However, those of us who aren't should adopt the habit of stretching regularly to gain the many benefits that stretching provides.

Benefits of Stretching

Overall Fitness - Increased flexibility improves posture, decreases energy used for everyday tasks, allows you to breath more deeply and naturally and therefore helps decrease various stresses throughout the day.

Improved Body Awareness - Stretching creates a distinct sensation in a specific group of muscles. By being mindful of these sensations and muscles, you will develop a greater understanding of how your body works and which muscles are used for various movements/techniques.

Increased Energy - Stretching regularly helps to improve circulation in the muscles, supplying them with needed nutrition and removing harmful waste products.

Focus - Depending on the method you use to increase your flexibility, stretching can be a very meditative activity. Stretching, when combined with deep, controlled breathing, helps to relax the body and can be used to relax the mind as well.

Stress Relief - Stiff necks, sore back, hunched shoulders and headaches are all manifestations of stress. Stretching these problem areas help to bring about an overall reduction in stress levels.

The benefits of stretching for the average person are great. However, if you are a martial artist who wants to reach peak performance, regular stretching is essential.

Methods of Stretching

Static Stretching - Static stretching is the process of lengthening (stretching) the target muscle or group of muscles and then holding it as the muscle relaxes. This is the safest method of stretching and is recommended for those who are just beginning a stretching routine or are recovering from an injury. While performing static stretching, stretches should be held for at least 20 seconds in order for the muscle to relax.

Passive Stretching - Passive stretching (sometimes called partner stretching) is very similar to static stretching except that, instead of you making the effort to stretch, a partner or other device provides the stretch for you. While commonly used for rehabilitation, stretching with a partner does provide an increased level of risk since the partner can not feel the level of stretch they are pushing you to. Always communicate any uncomfortable sensation with your partner and do not allow them to push you to the point of pain.

Active Stretching - Active stretching is performed without any aid. An example of active stretching would be to slowly raise your leg into the final position of a roundhouse kick. This helps to develop flexibility in motion (not achievable with the previous two methods) while at the same time targeting the specific muscles utilized in the technique. Assisted active stretching provide greater gains by having a partner or other aid (towel, elastic band) help you stretch farther once you have reached your max without assistance.

Ballistic Stretching - No longer a recommended means of increasing flexibility, ballistic stretching can be similar to static stretching except that deeper stretches are obtained by bouncing against the targeted muscle. Still commonly seen by people new to stretching, this method of stretching has a high risk of injury due to muscle tears and strains.

Dynamic Stretching - Dynamic stretching utilizes movements that begin very slow and progress to near full speed executions to increase flexibility. Essentially, begin with active stretching and slowly increase the speed of your technique. A good warm-up is recommened to reduce the risk of injury.

PNF Stretching - Proprioceptive Neuromusclar Facilitation (PNF) stretching falls into one of two methods: contract-relax (CR) or contract-relax agonist contract (CRAC). The CR method involved stretching the target muscle, then contracting the targeted muscled gradually for a period of 4-6 seconds, then relaxing and stretching the muscle further. The idea is that the relaxation of the contracted muscle allows for a greater stretch than was originally possible. The CRAC method is similar, except that after the relaxation of the contracted muscle, the opposing muscle (ie, hamstrings/quads) is then contracted for 4-6 seconds followed by a further relaxation into the final stretched position.

Aided Stretching - Stretching machines, bars and cable and pulley set ups are all types of aided stretching devices. These can be beneficial as part of an overall stretching routine but are usually too limited to suffice on their own. Ensure that the aids are working properly and that you are informed on how to use them properly.

Which Stretching Method is Right for You?

With all of these choices, it may be difficult to decide which method(s) is best for you. Here is a quick synopsis of what we have covered to help you decide:

Static stretching is an effective stretching method that is suitable for both beginners and experienced martial artists. However, it does not stretch muscles through their full range of motion and therefore should be supplemented with other types of stretching. Passive (partner) stretching can ensure that a stretch is being obtained but at the risk of injury if the partner careless. Active stretching works a muscle or muscle group through a full range of sport specific movements and is great to use as a warm up to dynamic stretching. PNF Stretching, like static stretching, is considered to be very effective at increasing flexibility.

So, to increase overall flexibility, static stretching or PNF stretching are the most effective methods. However, due to their limited nature, it may be a good idea to add dynamic stretching in order to increase flexibility for those specific techniques that we use in our martial arts.

Very few martial arts classes devote enough time to stretching. Also, most classes begin with a light stretching routine, followed by warm up/basics and then the main body of the class. Unfortunately, this is incorrect on a couple of levels. First off, stretching cold muscles gives very little benefit and actually can significantly increase the risk of injury. It is always recommended to first warm up by performing some light, simple exercises (light jogging, jump rope, jumping jacks, etc) prior to stretching. Additionally, stretching for flexibility should usually occur after the cardio or strength portion of a workout. At any rate, if your goal is to increase flexibility, you are probably going to have to begin a personal stretching routine.

When creating a comprehensive stretching routine, it is important to make sure that all parts of the body are covered.

What muscles should you stretch?

- Neck - Shoulders

- Upper Back - Chest

- Arms - Wrists

- Lower Back - Hip/Buttocks

- Groin - Hamstrings

- Quads - Calves

- Ankles - Feet

A sample stretching program:

Neck Rotations - 8-12 rotations each direction

Shoulder Stretch - 20-30 seconds, 2-3 reps

Wrist Flex - 8-10 times, each direction

Finger Stretches - 10-12 times

Standing Quad Stretch - 20-30 seconds, 2-4 reps

Calf Stretch - 20-30 seconds, 2-4 reps

Foot/Toe Stretches - 20-30 seconds, 2-4 reps

Butterfly Stretch - 20-30 seconds, 2-4 reps

Seated Torso Twist - 20-30 seconds, 2-4 reps

Seated Toe Touch - 20-30 seconds, 2-4 reps

Ankle Rotations - 8-12 rotations

Lying Trunk Rotations - 20-30 seconds, 2-4 reps

Lying Hip/Glut Stretch - 6-8, each side

Lying Reach Stretch - 20-30 seconds, 3-5 reps

These exercises will provide a good complete-body stretch and should take approximately 15-20 minutes to perform. Keep in mind that it may be necessary to supplement or add additional exercises in order to stretch specific muscles used in various martial arts techniques. The book "Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts" is a great resource that covers almost 200 flexibility exercises (with photos) and much more. It also has a number of stretching routines for various types of training (MMA, kicking, weapons, etc).

Final Stretching Tips

- If you are stretching to increase flexibility (rather than simply maintain), make goals!

- Consider making a training record to track your goals and progress.

- If it hurts, Stop! Stretching should be uncomfortable, but not painful.

- Do a light warm-up before stretching and begin stretching with large muscles/groups first

- If you are going to do a strength or cardio workout, save your stretching until after.

- Ensure that you are stretching all areas of the body

- Stretch joints/muscles in every direction they move (ie, stretch shoulders forward, backwards, up, down and in a circular motion)

- Stretch often! Moderate stretching can be done every day but save the intense stretches for every other day.

- Focus on relaxing into the stretch for a better and more effective routine.

- If you are injured, back off on that part of the body. Light stretching can help to maintain flexibility, but don't make it worse.

National Center for the Performance Arts

The newly opened National Center for the Performance Arts, formerly named the Chinese National Grand Theatre, is the largest performing art center in the world. It is shaped like a massive, silvery dome in the heart of China's capital that offers Chinese and international art performances of the highest standards. It hosts opera, ballet, musicals, dance, dramas and traditional Chinese performances.

Situated west of Tiananmen Square in Beijing, the National Center for Performance Art occupies an area of over 149,500 square meters. There are three gigantic halls located inside: a 2,416-seat opera house, a 2,017-seat concert hall and a 1,040-seat theater. Its goal is to become the center of Chinese performance art culture. The National Center for the Performing Arts took nearly five years to build at a cost of over 2.69million RMB.

Designed by the famous French architect Paul Andreu, this imposing building is a fine example of modern architecture. It has been thought of as resembling an eggshell, a baozi (Chinese steamed bread), or even a giant bubble. The National Center for Performance Arts has been listed among the top ten architectural miracles by the USA, for its energy-saving and environmentally-sound design. The center has three firsts: it is the largest sky dome in the world, the deepest building in Beijing, and is home to the largest pine organ in Asia. As its prompters have said, the National Center for Performance Arts has a lush dazzling interior, sophisticated acoustics and a design that that is superior to most of Europe's or America's performing arts centers. This building is so unique that it stands out amongst the nearby government buildings in central Beijing and the imperial grandeur of the centuries-old Forbidden City.

The interior design of National Center for Performance Arts, it is quite spectacular. The dome's interior is paneled with long Brazilian mahogany spans, giving the expanse an amazingly warm feeling. While the walls of the theater, the smallest of the performance spaces, are covered in thick padded silk which is divided into red, purple and tangerine strips. The ceiling of the grey-white color-schemed concert hall consists of undulating waves of acoustical panels that resemble abstract art. On the exterior shell of the center, there are over 500 lights that shine like the stars in the sky, making the National Center for Performance Arts looks like a visitor from the outer space.

Even though the exterior appearance of National Centre for Performance Arts is futuristic in design, it does not clash with nearby buildings. Surrounded on one side by a large pool of water, the reflections in the water form an impressive sight day or night. For this reason, National Centre for Performance Arts is said to appear like a "bright pearl resting in a lake.

Most visitors to the National Center for Performance Arts, come for the performances, but there is much more to this beautiful building than just the three gigantic halls. There are also many smaller places located inside the National Center for Performance Arts such as: an underwater hallway, an exhibition hall, olive hall, library center, Press-release hall, souvenir shop, and a coffee house. In these locations, visitors or audience members can enjoy other aspects of this amazing building other than just performances.

The Center's management has hired the best performers from throughout China to perform. Musicians such as pianist Yundi Li, and Lang Lang are regulars to the National Center for Performance Arts'stage. Many foreign troupes are vying for a chance to perform during the center's opening season. The first foreign troupe to perform on the stage of the National Center for Performance Art was the Mariinsky Ballet Troup of St. Petersburg(still marketed in the U.S. under its Soviet-era name, the Kirov Opera and Ballet). Although the center's musical groups,ballets, symphony orchestras, and Chinese opera have received far less attention, they are also performed by some of the best artists in China.

To allow each audience to fully and comfortably appreciate each performance, the National Center for Performance Arts has makes great effort in its design of the opera house, concert hall and theater. The materials used in the construction of the opera house were chosen for their ability to control sound. The ceiling of the concert hall is designed so that each audience member will enjoy an unforgettable experience. The theatre, the place with the most distinctive Chinese characteristic, has the most advanced stage facilities and the largest auditorium. Each seat in the National Center for Performance Arts is placed over an air vent which will allow each audience member to enjoy perfectly controlled temperatures, and each seat is designed with a muffling devise so that no sound will be made when audience members stand up,or sit down. These many different features of the center has been put in place to insure each audience member will receive the most from each performance they see.

Premium Performing Arts Schools of the World

Many organizations and individuals have contributed and created a name for themselves across the world in performing arts. Most of these people have honed their skills and talents from the very start as they seek for professional training and studies from various performance arts schools all over the world.

Performing arts centers range from the most classical and conservative settings to the hip and modern-day artistic rendition of different art forms. Knowing the world's most famous performance arts institutions would give you a thorough peak at how the genre has evolved from then most raw of talent to the most sophisticated performances.

Here are some of the world-renowned performance arts centers to note:

Curtis Institute of Music

Centuries-old music and high-caliber musical performance are what define the Curtis Institute of Music. Filtered by its strict compliance to value and excellence, Curtis Institute of Music has continued to produce world-class geniuses in the field of music and performance arts. Curtis Institute of Music is Philadelphia's main attractions. It has unsurpassed guidelines for acceptance, which is the key to its high-caliber graduates. It is known to have twice as low acceptance rate as that of Julliard School and thrice of Ivy League institutions. Its conservatory setting is crucial to the expertise and artistry exhibited by the music geniuses it produced.

Juilliard

America's greatest performance arts school is borne out of Americans' need for a highly professional performance arts and music school. It has molded Juilliard's principles and goals in making a name for American actors, actresses, and performers across time. The Juilliard School has become a historical entity in American performance arts industry. Juilliard School made a milestone in performance arts history. It started from the idea that Americans would not be required to travel to Europe if only to study different arts genres. From the first 100 American students, Juilliard has made Americans aware of its need for a serious and highly professional musical training. Right now Juilliard has scattered itself over many areas in the US and continuously produces Hollywood status talents.

Brent Street Studios

Brent Street Studios is the premier performance arts school in Australia, starting place for some of Australia's finest performers. Located right in the heart of Sydney, Brent Dance Studio has first rate amenities that are valuable aids in honing the best artistry there is in the performance arts field. Australia's best performance arts school, Brent Dance Studio has produced a number of world-class performers ending into Hollywood fame. More than being famed for its high-quality performances, Brent Dance Studio has made a name for Australia in the international arena for this genre as well. With its ultra large dance studios, many international events such as rehearsals and auditions were held in its walls.

BRIT

A one of a kind combination of arts and technology, BRIT School for Performing Arts and Technology brought a new perspective of arts integrating it to an equally significant social aspect: technology. BRIT School has extended noble help to Britain's youth's awareness of performance arts, as it in integrated in their curriculum. The school is a fertile breeding ground of future performance artists that have a wide perspective of their art. BRIT School for Performing Arts and Technology is a stand-alone performance arts institution, being state funded, with a thrust of integrating arts to technology. It has not only developed arts as a skill-based genre; it managed to incorporate arts in its curriculum, a uniquely designed concept.

NPAS

An ultra-modern performance arts variety is provided by the National Performing Arts School or NPAS. Anyone who believes that performance arts evolved with time and that there are more to consider in the classical genres as dance, drama, and singing can find the best lessons in NPAS. From the dance sports variety to their own salsercise, NPAS has ventured out into art genres that more and more people consider as unique, highly engaging, and enhancing a good cultural preservation. National Performing Arts School or NPAS is a performance arts school that spells out variety, ingenuity, and creativity at its best in all its lessons offered. NPAS has been honing talents for world-class status in its major lessons on drama, singing, and dance to its modern-day genres on musical theatre, salsa, tango, Bollywood, and its latest addition salsercise, a combination of salsa, dance, and exercise.

Stagecoach

Award-winning Stagecoach Theatre Arts has the most number of centers in different parts of the globe. The performance arts center has devoted its excellent training and performance arts awareness throughout varying cultures, enhancing every genre in every way. Stagecoach Theatre Arts is the world record holder for "largest simultaneous performance of one show" given by Guinness World Records. Other than that, Stagecoach also has the most number of performance art centers around the globe, having 600 centers alone in the United Kingdom. Stagecoach made arts reachable for people of all races, without sacrificing its performance quality.