| Before you begin your karate training I just | | | | means a specific muscle (or muscle group) is |
| only want to make sure you do some stretching | | | | extended to the point of feeling slight pain |
| first. It is basic but it is very important | | | | and held in that position for ten to sixty |
| to improve your karate move flexibility. All | | | | seconds. And don't forget this during your |
| of your muscle is subject to myotatic reflex. | | | | karate training: when doing your static |
| What the h**k is myotatic reflex? What is it | | | | stretching it is best to concentrate on |
| doing with your karate training? Simply said, | | | | relaxing the target muscles and breathing |
| myotatic reflex is stretch reflex which | | | | deeply. Last but not least: begin your |
| opposes changes in muscle length, especially | | | | flexibility workout with several minutes of |
| sudden or extreme changes. When a muscle | | | | gross motor activity first in order to |
| lengthens beyond a certain point, the | | | | increase your blood flow. Making your blood |
| myotatic reflex causes it to tighten and | | | | flow increased improves the suppleness of the |
| attempt to shorten. This is the tension you | | | | muscles. After that move to joint loosening |
| feel during stretching exercises. In your | | | | exercises followed by dynamic stretches to |
| karate training the myotatic reflex could | | | | the get the muscles moving freely. If you are |
| prevent muscle strains and tears. Without the | | | | working only on flexibility, do static |
| myotatic reflex your muscles would be allowed | | | | stretches next. During your karate training, |
| to overextend and tear easily. But it is also | | | | interspersing periods of static stretching |
| undesirable in cases where it prevents you | | | | throughout the workout works best because the |
| from fully using your body. That is why | | | | range of motion increases as the body warms |
| stretching is important before you do your | | | | up. Do some light static stretches at the end |
| karate training. By stretching, you are | | | | of every workout to relax and refresh your |
| entering the state where you gradually lessen | | | | muscles. Now you will learn what should not |
| the myotatic reflex little by little so you | | | | be done during your karate training. • |
| could teach your muscles a new limit of safe | | | | Stretching is important but do not |
| extension. I suggest your stretching must be | | | | overstretch it. A mild sensation of burning |
| slow and consistent. If you overstretch and | | | | or pulling should be felt in the target |
| injure the muscle, you have to go back to a | | | | muscles. It should be uncomfortable but not |
| lower level of flexibility and start over. | | | | unbearable. • Flexibility in karate is |
| Set your stretching for karate training goals | | | | important, so is strength. Always increase |
| over a period of weeks or months, not days, | | | | your strength and flexibility together. |
| for best results. Now the question is what | | | | Focusing too heavily on one side in your |
| stretching method best for your karate | | | | karate training will only making you have |
| training? There are three types of stretching | | | | weakness. Don't let it happen especially when |
| method for your karate training: ballistic, | | | | your opponent sees it and making advantage |
| dynamic, and static. Now I would not | | | | over you because of this. • You should |
| recommend a ballistic stretching for your | | | | avoid bouncing too much during a stretch. |
| karate training. By doing ballistic | | | | Bouncing causes the muscles to tighten and |
| stretching you are using some type of moving | | | | heightens the risk of injury. • If you |
| pressure to stretch the target muscle. Why I | | | | ever feel pain in your joints during stretch |
| said I would not recommend it? It is simply | | | | exercise stop immediately and discontinue |
| because ballistic stretching highly activates | | | | that exercise. Something not right and if you |
| the myotatic reflex and causes the muscles to | | | | continue it will only making injury for you. |
| tense rather than relax, thus it has high | | | | • Follow instructions for exercises |
| risk that your karate training would end up | | | | carefully. There is right and wrong way to |
| by you taking injury. If you would like to | | | | stretch every muscle. Good flexibility |
| increase your karate move flexibility it is | | | | exercises are designed to provide a maximum |
| best you are doing dynamic or static | | | | stretch with a minimum risk of injury. |
| stretching. By doing dynamic stretching you | | | | • When doing flexibility exercises that |
| are moving your muscle through its full range | | | | require bending at the waist, always bend |
| of movement, thus leading to greater | | | | from the hip, not the lower back. The lower |
| flexibility in movement but should be done | | | | back is extremely vulnerable to injuries. |
| with caution so it does not become ballistic | | | | • Do gravity assisted stretches with |
| stretching (caution boy and gal, you don't | | | | caution and only after fully warming up. |
| want to get injured, do you?). To maintain a | | | | Gravity assisted stretches are exercises like |
| correct dynamic stretch, focus on smooth, | | | | splits that use the force of gravity to |
| even movements that do not shock the muscle. | | | | increase the pressure on the stretch. That's |
| Examples of dynamic stretches are leg raises, | | | | it! Now you have already understand how to |
| knee raises, trunk circles, and arm circles. | | | | increase your karate move flexibility and |
| What about static stretching? Static | | | | what should not be done during your training. |
| stretching is a controlled stretch which | | | | Happy karate training. |