Excellent post by @jordan.valle : Dynamic Stretches should flow from one movement to the next and prepare your body for the type of activity you are performing. Stretches done as part of a warm up should not be held more than 3-5 seconds, as holding stretches prior to activity can decrease power output. A proper dynamic warm up is crucial in sports like Martial Arts, as a balance of speed, power, and flexibility is required.
Here are 5 dynamic stretches for a martial arts athlete, who will be kicking, punching, lunging, and jumping (also beneficial for basketball players and other land athletes). We will focus on opening up the hips, back, and chest.
Repeat each exercise, slow and controlled for 10x on each side.
1. World's Greatest Stretch - Open up hips, back, and chest for an entire body stretch. - To progress, bring the forearm of the supporting arm to the floor.
2. Knee to Chest with Single limb RDL - Targets balance, proprioception, as well as the hamstrings and glutes, which are the main drivers for powerful kicks. These help prevent injuries like hamstrings strains by bringing the muscle through a full range of motion.
3. Lateral Lunges with DF/PF - Targets adductors and hips to prepare for high and strong kicks. Vary the foot position in the lunge position to target different parts of the muscle. - When turning to the lunge, make sure to extend the knee and, as if performing a back kick.
4. Scorpions - Chest, low back, and hips to prepare the body for rotational movements required in Martial Arts.
5. Bent knee fall outs - Mid back and chest opener with core activation. Keep shoulders on the ground and use the abdominals to slowly lower the knees down, while keeping the arms out to the sides and shoulders flat on the ground. .
Tag a friend who you think would benefit from these exercise and come visit us at REPAIR Sports Institute. Post written and created by black belt @jordan.valle from @jmackarate @repair_training_institute_oc .
#balance #NeuromuscularReeducation #motorcontrol #movebetter #physicaltherapy #proprioceptivetraining #challengeyoursystems #repairsi #RSIFamily #karate
#FortheAthleteinYou #GetPTFirst #choosePT #Rehab #sportsmedicin