June
26th, 2016
This
week's thought is from Sempai
Trevor Tezel, Ni-Dan
Ueshiro Merritt Island Shorin Ryu Karate Dojo
Under the direction of Hanshi Robert Scaglione
Stretching
Onegai Shimasu Hanshi, Kyoshi, Sensei and Deshi,
Stretching
is a critical, aspect of our Karate training. Hanshi reminds
us that in some styles of martial arts, instructors will
have students stretch for 30 minutes to an hour. Stretches
fall into two general categories: Dynamic (near constant
movement) and Static (holding a stretch with little to no
movement). Both classes of stretching are incredibly important
to the tempo of our classes and ensuring that students are
not injured during training.
Academic articles have explained that “dynamic stretching
is recommended for warm-up” (Page, 2012). Dynamic stretches
help “to increase blood flow, increase the range of
motion, increase your awareness of your joint position,
and improve your athletic performance,” (Moore, 2014).
In USRKUSA, this dynamic stretching encompasses our opening
warm-ups, as articulated in the 50th Anniversary Journal.
Instructors should be conscious of maintaining near-constant
movement in order for students to fully experience and benefit
from these stretches.
This is not to say that our opening, dynamic stretches should
be rushed or that an instructor may not pause the class
in order to more fully explain the mechanics behind a particular
stretch. In fact, this will often be necessary to correct
Deshi, as we are all tempted to begin “cheating”
the stretch (to our own detriment). However, we should not
make a habit of pausing during these stretches as this disrupts
the range-of-motion, which our stretches aim to develop.
For example, during the stretches in which our hands are
outstretched 180° and we touch the fingers to the opposite
foot, the instructor may emphasize turning the body fully
to the direction we are facing and reaching the hand upwards
to “touch the ceiling.” As Hanshi corrected us
in a recent Dan-level class, however, we must not make a
habit of pausing in this position. This is because the purpose
of dynamic stretches is for continuous movement, unlike
static stretches.
Static stretching, on the other hand, is stretching “where
a specific position is held with the muscle on tension to
a point of a stretching sensation and repeated” (Page,
2012). Key aspects of static stretching include “maximum
control, little or no movement and minimal to no velocity
of movement” (Alter, 2004). In USRKUSA, static stretching
may be incorporated at various points during the class,
including before class begins.
That being said, this type of stretching may be most valuable
as a cool down at the conclusion of class. All too often,
instructors feel rushed to fit in everything they would
like to during class, and cool down stretching is too often
a casualty. This represents a missed opportunity because
at the conclusion of a spirited work out, our muscles have
been worked extensively. Through proper static stretching,
we can build on the stretch tolerance (“ability to
withstand more stretching force”), which we have developed
through the course of the class. This will lead to further
muscle development and great range of motion, which will,
in turn, improve our Karate.
Many of our dynamic stretches may be modified into static
stretches at the end of class. Examples include: As we reach
down to touch the deck, while keeping our legs straight,
we may hold the position stretching the back of our legs
from behind the knee to the buttocks. Clasping the ankle
to the buttocks, moving to bring the knee to the chest and
bringing the ankle across while we work the hip and groin
muscles is another static stretch that works various leg
muscles and helps us achieve balance.
Finally, certain stretches that we practice while sitting
offer a natural transition to bowing out at the end of class.
From anza position, we may touch the sole of our feet together
and pull both into our groin, which stretches the quadriceps.
Other similar stretches include extending the legs from
sitting position and reaching forward with the goal of touching
the toes while maintaining straight legs. We can alternate
this stretch on each individual leg to isolate certain muscles.
These are just a few of the static stretches that we practice
in USRKUSA. Never hesitate to ask or, as Master Ueshiro
would advise, follow and imitate a Shihan or other advanced
black belt during stretches to learn what we commonly practice
in our style. Understand the difference between dynamic
stretches and static stretches and make a point to incorporate
them fully into your Karate training.
Alter, Michael J. Science of Flexibility, 3rd edition. Human
Kinetics, 2004. Champaign, IL. Book.
Moore, Heather. “Static v. dynamic stretching.”
The Philadelphia Inquirer. 28 January 2014.
Page, Phil. “Current Concepts in Muscle Stretching
for Exercise and Rehabilitation.”International Journal
of Sports Physical Therapy. February 2012, pp. 109-119.
Domo Arigato Gozaishimasu,
Sempai
Trevor Tezel, Ni-Dan
Ueshiro Merritt Island Shorin Ryu Karate Dojo
Under the direction of Hanshi Robert Scaglione
