| This is one of the most neglected parts of karate | | | | slowly, keeping the elasticity in the muscles. |
| practice and it is a part of karate that you ignore at | | | | If you wish to explore the different types of stretching, |
| your peril. | | | | of which there are many, I have listed the different |
| Not only is stretching healthy, it also helps prevent injury | | | | types of stretching below and a google search will |
| during karate classes. Stretching should be practiced | | | | uncover some incredible information on stretching. |
| before and after your karate lessons. | | | | 1. Ballistic stretching is a form of passive stretching or |
| My sensei said to me, 'the only time your whole body | | | | dynamic stretching in a bouncing motion. |
| is stiff, is when you are dead!" and he is absolutely | | | | 2. Dynamic stretching is a form of stretching beneficial |
| correct. | | | | in karate, utilizing momentum from form. |
| Keeping the body soft and supple should be a priority | | | | 3. Active stretching eradicates force and its adverse |
| for all karateka. | | | | effects from stretching procedures. |
| But before you start stretching, it is very important to | | | | 4. Passive (or relaxed) stretching is a form of static |
| warm the body up. An example could be, gently | | | | stretching in which an external force, like a karate |
| shaking the legs and arms, gently swinging the arms, | | | | partner, exerts pressure upon the limb to move it into |
| walking slowly, then speeding the walk up and finally | | | | the new position. |
| into a slow jog. Obviously this is just an example, but | | | | 5. Static stretching is used to stretch muscles while the |
| this demonstrates a warm up before the stretch. | | | | body is at rest. |
| There are many stretches and to get the maximum | | | | 6. PNF (proprioceptive neuromuscular facilitation) |
| benefit, these stretches should be held for anything | | | | stretching is a stretching system that was first used in |
| between, twenty five seconds and three minutes. I | | | | the 1940s and 1950s to rehabilitate patients with |
| also encourage our dojo members to hold the | | | | paralysis. |
| stretches longer in the summer and when they are | | | | Although stretching may feel uncomfortable for |
| practicing karate at home, as in the dojo, sometimes | | | | someone just starting to learn karate, persevere and |
| time is the enemy. | | | | very soon your karate techniques will take on a whole |
| Stretching at the end of training should also be | | | | new level and meaning. |
| encouraged as this allows the body to warm down | | | | |