Stretching exercises were intended to enhance one's life expectancy if they were performed regularly. By keeping the body active and supple which in turn promoted better circulation and relieved pressure on the vital organs. The human body is like a rubber band. If left inactive, it well soon become stiff and brittle and prone to snap. With this in mind, it should be obvious why stretching should be done in moderation at first. The exercises should be done slowly and getting progressively harder, gradually, step-by-step.

The importance of stretching before exercising is being stressed by physical trainers and martial arts instructors, all across the country. Studies have shown that one must stretch before exercising to pre-vent the risk of injury, and also to increase the performance level. Some have even found stretching to be a form of relaxation. It has a calming effect which enables one to wind down after a difficult or stressful day. Stretching should also be done immediately after each training session, because the increased blood flow to the muscles aids in your flexibility gains. Also stretching after a work out helps speed your recov-ery from muscle soreness.

There are basically three methods of stretching: static, ballistic, and proprioceptive neuromuscu-lar facilitation (PNF). Static is the method recommended for the majority of people since it is the least likely to cause injury. Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 10 to 30 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. A set of 3 to 5 stretches is probably sufficient to get the maximum out of your routine. Alternate between agonist and antagonist muscle groups for example the quadriceps and hamstrings, and alternate sides. It is very important to relax during a stretching routine. It should not be a rushed event. This is a time to slow your breathing and to free your mind. You should follow your breath going in and going out without controlling it. Some martial artist will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition. Ballistic (bouncing) and PNF stretching are best reserved for a select few who are experienced with their use, like gymnasts, dancers, track and field athletes and advanced martial artist.

Written By Sifu Rino Côté