what stretches should i start with?

tinner777

hi,

excuse the noob question here. My son and i have just started karate lessons. i have been advised that between classes i need to improve my flexibility by stretching everyday, i'm 43, so tried google and found loads of info.
I'm wondering what should i be doing, which stretches? could anyone point out a plan for me?
I'd be really grateful.

thanks

CIARAN_BOYLE

tinner777 wrote: »

hi,

excuse the noob question here. My son and i have just started karate lessons. i have been advised that between classes i need to improve my flexibility by stretching everyday, i'm 43, so tried google and found loads of info.
I'm wondering what should i be doing, which stretches? could anyone point out a plan for me?
I'd be really grateful.

thanks

I do Karate (currently a brown belt) and I have had flexibility issues and students at the dojo where I train have also had flexibiltiy issues. Stretches that I've done and that I've advised fellow students are based on their issues.

I would not advise you do every stretch that you find online. Can you tell me your issues and I'll advise you on what to work on.

Either that or ask the person that advised you to stretch what stretches you should be doing. They probably are a senior in your dojo and can offer some proper advice tailored to your issues.

pipedev

Lower Back:
http://physicaltherapy.about.com/od/flexibilityexercises/ss/LowBackStretch_2.htm

Hamstrings:
http://www.youtube.com/watch?v=791XXiYzNbE

Gluts:
http://www.youtube.com/watch?v=CQdTn2IjSKk

Calfs:
http://www.youtube.com/watch?v=RByH6Nd2jF0

Might be a good idea to get a roller - i use http://www.rumbleroller.com/ but you may want to start with a foam one. They are good for massaging legs and IT band

There are plenty of other ways of stretching the above just have a google! It might be worth while looking at some core exercises as well

tritium

It really depends on what your goals are an how much time you can give it. If you're going to stretch every day then you might as well stretch effectively. Generally speaking a lot of karate (or other martial arts) stretching programmes are a bit hit and miss.

If you want to build a reasonable level of flexibility or more then a mix of dynamic stretching and isometrics is probably the way to go. There are plentyof posters here with more experience in this area but
Www.stadium.com
Is a good start point- Tom kurz is one of the authorities out there on flexibility! Dan vanzandt over on martialarts planet also give a pretty good summary of this stuff

Some of this stuff is geared to folks looking for full splits in 8 weeks etc but there a lot of general and common sense stuff too

tinner777

thanks for the replies. The issues i'm having is with flexibility and not being able to get my knees down when i move forward, he says i should be aiming to do the splits eventually but for now to just concentrate on flexibility as this will help me in the future.
I'm in a new class and numbers are small, me and a few kids, which is fine, his main classes are in the next village which I'm unable to attend.
I'd be happy to spend time on a daily basis stretching if i knew what to do. I'm a little confused by the conflicting stuff that google throws up. From what i've read so far, a warm up, jumping jacks and running on the spot, core stretches (which ones?) some press ups, sit ups and then cool down?

tritium

Avoid jump jacks, they're pointless. My suggestion, similar to my own, would be

Light jog, nothing strenuous here
Joint rotations
Dynamic stretches - leg raises with control (not just swinging (ballistic=bad ))
Your core training activity if applicable
Isometric stretches for front and side splits
Relaxed stretches

In that order

If you can do a set of dynamic stretches first thing in the morning thats helps a lot

I'd suggest look at

http://www.martialartsplanet.com/forums/showthread.php?t=85373&highlight=beginners+guide&page=11

For a really good overview (I've based my own routine largely around this) it looks intense but actually you can build a schedule that takes roughly tge same time and effort as what you listed above

Note that depending on his age this might not be a good programme for your son- isometrics aren't ideal while kids are in a growing stage

Raging_Ninja

Yoga can do wonders for flexility

RoboRat

Pay to see a qualified physiotherapist and get them to show you. Just tell them what you are doing, what you need to stretch and let them show you. Its better to shell out €50 and know how to stretch properly than spending €500 on treatment for a torn hamstring or worse.

SaraYoga

I teach yoga and train BJJ. Yoga is definitely a smart way to stretch, but finding the right class for you is important. You might try Iyengar, which is slow, deliberate, and and great for alignment. Vinyasa, is more muscular and heated up, also good for mobillity but I'm assuming you're getting your workout doing karate so Iyengar might be the ticket. (I teach Vinyasa myself)
Hatha yoga is going to be more breathwork and meditations which is good stuff, but not what is (perhaps) bringing you to the yoga mat.
Whatever you train- train hard, train often :-) Sara

ikku

you can get some good stretching tips on you tube look up elastic steel

Dermighty

Don't mix up flexibility with mobility. Stretching won't improve tour mobility or your mechanics.

Personally I'd buy this book: "Becoming a supple leopard" by Kelly Starrett. Well worth the investment as it gives you an understanding as to why you have impingements and issues and also shows you how to fix them.

CIARAN_BOYLE

ikku wrote: »

you can get some good stretching tips on you tube look up elastic steel

I've a few friends and club mates that have talked about this recently. Haven't had time to check it out though.

Doug Cartel

I haven't looked at that Elastic Steel guy in years, but from what I remember his youtube stuff is all about getting you to buy his DVDs. Has this changed, does he actually put useful info out for free now?

Also I like Kelly "KStarr" Starrett's stuff, but my god, when I watch his videos I wish he would just get to the point. How well put together is his book?

ikku

Yeah the end goal is to get you to buy the dvd s but there s some good stuff on you tube .
What I like about his programme is he deals with flexibility and strength /core stability.

Dave 101

I've got the kstarr book if any one would like to have a look, send me pm with email address

thegreatiam

Doug Cartel wrote: »

Also I like Kelly "KStarr" Starrett's stuff, but my god, when I watch his videos I wish he would just get to the point. How well put together is his book?

well put together from a PT point of view, more about looking at a client and teaching how to assess the movements. from a nonPT point of view a lot of this is jibberjabber.

He does tend to wander around the point in the book the same as in the videos.

I do recommend getting it tho, for my it is helping a lot.
Im about halfway through and I can already see how to improve my squat, pushup, pull up as well as other exercises.