A large part of many martial arts systems is stretching which enables you to use techniques securely and to their full potential. Here is a brief guide to 5 different types of stretches practiced within regional kickboxing classes and various other martial art groups.
They are Calmed, Fixed Active, Dynamic, Ballistic and Isometric stretching.
Relaxed Stretching is in which you would unwind your body into a stretch utilizing no other force than your body weight. An example would be reaching down to the toes for instance. Light relaxed extending can be helpful for relieving sore muscles, nevertheless, you should only extend as much as you believe is needed as muscle pain can be a sign of muscle damage.
Fixed Active extending. An active stretch is where you would assume a position and after that hold it there without any assistance aside from your own muscles. An example would be holding your lower-leg out in a front kick position and after that holding the position by simply using your legs muscles. Static Active stretches of this type are challenging to hold for extended periods of time, not just will they increase your static flexibility however also your muscle strength.
Dynamic Stretching can be puzzled with ballistic extending. Dynamic stretching usages limb movement but do not go beyond the variety of movement, rather it takes you approximately the limitation of your "R.O.M" There are no bouncy or jerky movements. An example of vibrant extending would be a straight leg swing and holdarmor straight then reaching your hand utilizing your foot in a smooth and constant movement. Dynamic extending is usually done as part of a warm up. Dynamic stretching boosts your vibrant flexibility which is necessary naturally for martial arts.
Ballistic extending while to a novice could look much like vibrant extending the distinction is that with this type of extending you use unrestrained motion such as throwing a high kick to thin air with nothing to make a connection with a complete speed and kicking past your regular range of motion. Another illustration would be 'bouncing' your limbs to try and take you lower right into a side split. Ballistic stretching can be harmful.
Isometric extending is thought about to be the fastest way to establish static flexibility and is more reliable than doing fixed & fixed active stretches alone. However, care ought to be taken as it can place great stress on muscles. Isometric extending involves the resistance of muscle groups by means of contractions and tensing of the stretched muscles. An example of this would be entering a box split or side split position until your maximum series of motion is reached, you would then tease the insides of the thighs nearly as if you were pressing a beach ball between your legs holding this tensed position for 5-10 seconds and then unwind the stretch for a couple of seconds before increasing the legs out, even more, you would normally do this for about 3 reps. You need to completely warm up and perhaps do some dynamic workouts before trying isometric stretches. Isometric stretches ought to not be done every day, and you should make sure your muscles are completely recuperated before attempting anymore.
Great care must be taken when doing any kinds of stretching, it is extremely important to warm up completely and do them in a relaxed manner. If you are unknown with the extending types mentioned, you need to consult with your trainer or coach before attempting them for the very first time.