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Stetches for female martial artsits
1. Head rotation
To avoid getting pinched nerves by rotating your head in different directions try some of these neck stretches for aid and to get a proper stretch.
· Tuck your chin to your chest and hold for 10 second ONLY, then relax for 5 seconds and repeat again holding for 10 seconds. If you CAN'T manage the whole 10 seconds first time do four 5 second stretches to start off with relaxing inbetween this is very important or you can create cramp and other injuries.
· Next tilt your head to the left trying to touch your ear to your shoulder hold again for 10 seconds then RELAX and repeat again. Then do the same with the right side, stretch your right ear towards your right shoulder and hold for 10 seconds then relax for 5 seconds and repeat.
· then as the last stretch tip your head backwards so you are staring at the ceiling and hold for 10 seconds relax for 5 repeat again and that concludes the neck stretching exercise.
2. The shoulder stretch (NOTE) only do the stretches as much as your body will allow its not a physical competition between your mind and body so dont push yourself too hard its just to warm up you can push yourself during training.
· Do each of these stretches three or four times for each shoulder.
· Outstretch your arm in front of you so that it becomes horizontal with the floor.
· Then bring the arm across your chest until you feelthe stretch in the back of your shoulder/upper arm. Hold it there for 10 seconds then RELAX and repeat.
· Then with your arm still horizontal to the ground reach back slowly but DO NOT twist at the waist, hold for 10 seconds then relax and repeat.
3. Arm rotation, This stretch will enable you to loosen up your shoulders and muscles in your arms.
· First extend both arms horizontal to the ground but to the side of you
· Now make circles with your hands going forwards and then backwards.
· Remember to work slowly only stretching the muscles not bouncing them or rotation them quickly.
4. Stretches for your back, these are very important as they help to reduce stress and tension in your back.
· Sit on the floor and cross your legs over, keep your body straight and gently bend towards the floor.
· The idea behind this stretch is the idea of touching your chin with your legs but again DO NOT overstretch or you will cause yourself pain and injury.
· Stretch to the limit you feel comfortable with to reach your OWN maximum stretch absolutely NO BOUNCING. Hold this for 10 second then repeat.
· To also stretch out your shoulders again place your arms out in front of you bend them at the elbows and hold them together. Then bend, touching your elbows to the floor.
Now the all improtant especially for us gals is hip FLEXoR stretches, now there are all kinds of wierd and wonderful streches you could do espeically with yoga but ive just chosen a few basic ones i use before my class.
· The flexor muscle is situated at the top of your hip from the lower abdomen to the thigh. This muscle is very often strained in women so make sure you stretch it PROPERLY.
· Kneel with one knee on the floor. The other knee should be bent at a 90 degree angle, foot flat on the floor.
· Slowly roll your hip forward so that you feel the stretch on top of your hip and thigh.
· It is important that you support your weight by placing your hands on the floor, because putting hands on knees and hips will cause to much stress on the joints.
· Hold this position for 10 seconds then switch your legs and repeat.
Hip Roatation
· Stand near a corner, then brace yourself by planting both your palms on opposite walls.
· Lift your leg bend it at the knee and move around in a full circle.
· rotate your leg several times going slowly and taking your time theres NO RUSH.
· Repeat this exercise several times on EACH leg.
Groin stretch, yes ladies we too must do a groin stretch even though it is more often that men get injuries here.
· Sit with your legs out in front of you.
· Slide them towards yourself until the soles of your feet are touching.
· Now continue moving your legs towards you until you feel the stretch.
· hold for 10 secs then RELAX.
· Next see if you can get your knees to touch the floor this is done by tightening the buttock muscles.
· Hold as close to the floor as possible for ten seconds relax and then repeat.
Hamstring stretch one of my favourite stretches
· Lie flat on your back, place either your hands or a rolled up towel to support the small of your back.
· lift your leg up and extend it at a 90 degre angle to the floor.
· Keep you leg STRAIGHT try to touch your knee to your shoulder
· DO NOT overdo the stretchand DO NOT bounce.
· when your leg is at full stretch hold for 10 secs then relax and repeat on the other side.
Calf stretches
· Stand facing a wall and place your hands against the wall. Your arms should be a shoulder width apart.
· Elbows bent slightly extend your leg behind you until your toes are just touching the ground, then press down with your heel.
· hold for 10 secs relax and the repeat on the other side.
Stance stretches, this is probably the most easiest of all the stretches depending on how flexible or how simple your stance is.
· Position yourself in any of the stances you know, then lower your stance until you feel the stretch.
· hold for 10 seconds relax and repeat.
· some of the most commonly known stance stretches are the horse stance, the front stance and the back stance.
The HORSE stance
· This is done by placing your feet parallel at about a shoulders width apart and bending the knees at a 90 degree angle.
the FRONT stance
· Place one leg forward bend the knee at a 90 degree angle and keep your back leg STRAIGHT with both your feet firmlt on the ground.
The BACK stance
Keep both feet on the same line and bearing most of your weight on the back leg keeping the heel of the front leg to the floor.
Ankle Rotation
· Sit on the floor and prop your ankle up by crossing your legs, rotate your ankle in every direction do several roatations with each ankle and DO NOT use your hands .
And that ladies concludes my documentry on stretching i hope they help you and have helped to aid you in your secession in martial arts.
Hope they help
Emma,
1. Head rotation
To avoid getting pinched nerves by rotating your head in different directions try some of these neck stretches for aid and to get a proper stretch.
· Tuck your chin to your chest and hold for 10 second ONLY, then relax for 5 seconds and repeat again holding for 10 seconds. If you CAN'T manage the whole 10 seconds first time do four 5 second stretches to start off with relaxing inbetween this is very important or you can create cramp and other injuries.
· Next tilt your head to the left trying to touch your ear to your shoulder hold again for 10 seconds then RELAX and repeat again. Then do the same with the right side, stretch your right ear towards your right shoulder and hold for 10 seconds then relax for 5 seconds and repeat.
· then as the last stretch tip your head backwards so you are staring at the ceiling and hold for 10 seconds relax for 5 repeat again and that concludes the neck stretching exercise.
2. The shoulder stretch (NOTE) only do the stretches as much as your body will allow its not a physical competition between your mind and body so dont push yourself too hard its just to warm up you can push yourself during training.
· Do each of these stretches three or four times for each shoulder.
· Outstretch your arm in front of you so that it becomes horizontal with the floor.
· Then bring the arm across your chest until you feelthe stretch in the back of your shoulder/upper arm. Hold it there for 10 seconds then RELAX and repeat.
· Then with your arm still horizontal to the ground reach back slowly but DO NOT twist at the waist, hold for 10 seconds then relax and repeat.
3. Arm rotation, This stretch will enable you to loosen up your shoulders and muscles in your arms.
· First extend both arms horizontal to the ground but to the side of you
· Now make circles with your hands going forwards and then backwards.
· Remember to work slowly only stretching the muscles not bouncing them or rotation them quickly.
4. Stretches for your back, these are very important as they help to reduce stress and tension in your back.
· Sit on the floor and cross your legs over, keep your body straight and gently bend towards the floor.
· The idea behind this stretch is the idea of touching your chin with your legs but again DO NOT overstretch or you will cause yourself pain and injury.
· Stretch to the limit you feel comfortable with to reach your OWN maximum stretch absolutely NO BOUNCING. Hold this for 10 second then repeat.
· To also stretch out your shoulders again place your arms out in front of you bend them at the elbows and hold them together. Then bend, touching your elbows to the floor.
Now the all improtant especially for us gals is hip FLEXoR stretches, now there are all kinds of wierd and wonderful streches you could do espeically with yoga but ive just chosen a few basic ones i use before my class.
· The flexor muscle is situated at the top of your hip from the lower abdomen to the thigh. This muscle is very often strained in women so make sure you stretch it PROPERLY.
· Kneel with one knee on the floor. The other knee should be bent at a 90 degree angle, foot flat on the floor.
· Slowly roll your hip forward so that you feel the stretch on top of your hip and thigh.
· It is important that you support your weight by placing your hands on the floor, because putting hands on knees and hips will cause to much stress on the joints.
· Hold this position for 10 seconds then switch your legs and repeat.
Hip Roatation
· Stand near a corner, then brace yourself by planting both your palms on opposite walls.
· Lift your leg bend it at the knee and move around in a full circle.
· rotate your leg several times going slowly and taking your time theres NO RUSH.
· Repeat this exercise several times on EACH leg.
Groin stretch, yes ladies we too must do a groin stretch even though it is more often that men get injuries here.
· Sit with your legs out in front of you.
· Slide them towards yourself until the soles of your feet are touching.
· Now continue moving your legs towards you until you feel the stretch.
· hold for 10 secs then RELAX.
· Next see if you can get your knees to touch the floor this is done by tightening the buttock muscles.
· Hold as close to the floor as possible for ten seconds relax and then repeat.
Hamstring stretch one of my favourite stretches
· Lie flat on your back, place either your hands or a rolled up towel to support the small of your back.
· lift your leg up and extend it at a 90 degre angle to the floor.
· Keep you leg STRAIGHT try to touch your knee to your shoulder
· DO NOT overdo the stretchand DO NOT bounce.
· when your leg is at full stretch hold for 10 secs then relax and repeat on the other side.
Calf stretches
· Stand facing a wall and place your hands against the wall. Your arms should be a shoulder width apart.
· Elbows bent slightly extend your leg behind you until your toes are just touching the ground, then press down with your heel.
· hold for 10 secs relax and the repeat on the other side.
Stance stretches, this is probably the most easiest of all the stretches depending on how flexible or how simple your stance is.
· Position yourself in any of the stances you know, then lower your stance until you feel the stretch.
· hold for 10 seconds relax and repeat.
· some of the most commonly known stance stretches are the horse stance, the front stance and the back stance.
The HORSE stance
· This is done by placing your feet parallel at about a shoulders width apart and bending the knees at a 90 degree angle.
the FRONT stance
· Place one leg forward bend the knee at a 90 degree angle and keep your back leg STRAIGHT with both your feet firmlt on the ground.
The BACK stance
Keep both feet on the same line and bearing most of your weight on the back leg keeping the heel of the front leg to the floor.
Ankle Rotation
· Sit on the floor and prop your ankle up by crossing your legs, rotate your ankle in every direction do several roatations with each ankle and DO NOT use your hands .
And that ladies concludes my documentry on stretching i hope they help you and have helped to aid you in your secession in martial arts.
Hope they help
Emma,
. Also stay away from the sweets. Other than that ask the dentist.
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