The Intangibles - Stretching

This is the 3rd in a series of weekly training tips designed to improve overall success, stamina, and flexibility.

So you’re warmed up, hyperventilating, and wishing you’d stayed home.  Thankfully it’s time to stretch so you can catch your breath, and get your second wind before the training begins right?  Not so grasshopper…

 One of the unique aspects of Taekwondo training is the anaerobic nature of the workout (we’ll discuss this more in a subsequent article).  By varying the intensity of the exercise routine, your stamina will improve as your body learns to use oxygen more efficiently, and to use other sources of energy when oxygen levels drop.  Better use of oxygen allows for a more uniform warm-up.  So once you’ve raised your core temperature, the warm-up continues through stretching; and stretching done correctly can be just as much work as the warm-up.

As was mentioned in a previous article, poor technique is the major cause of injury.  Likewise, poor flexibility is the major contributor to poor technique.  Following are some general guidelines for stretching.

Do’s

• Warm up before stretching - 'nuff said.
• Stretch before and after training.  Our next article will cover the warm-down.
• Stretch slowly and hold the position for at least 10 seconds.  Muscles and especially tendons need to time to lengthen, so don't rush through your stretches.
• Relax when you stretch - concentrate on breathing and releasing the muscle.
• Stretch daily.  Light stretching in front of the TV or before breakfast helps to get your blood flowing and metabolism revved up.

Don’ts

• Excess bouncing or swinging.  This is an area where a little bit goes a long way.  A typical Taekwondo stretching routine does include swinging toe touches and some light bouncing during other floor exercises.  The important point here is you know your body better than the instructors, so if your range of motion isn’t optimal, stay with what you're comfortable with.
• Hold your breath.  This can be a dangerous practice, but many people do this unconsciously during warm-up and training.
• Allow your head to track with your body when twisting.  Get into the good habit of turning your head first, allowing your body to follow.  This minimizes any dizziness created by spinning around, and allows you to see where you’re going.  And as you progress to more advanced kicking techniques, it will also allow you to see where you’re kicking.

Because Taekwondo is based on kicking techniques, the majority of the stretching routine focuses on the legs.  It can be tempting to compensate for a lack of flexibility by over-extending the upper body or rolling the spine forward in order to reach those elusive toes and ankles.  Don’t do this.

Proper posture during stretching exercises is critical to making progress.  Keep the back straight and head up by trying to make the spine as long as possible.  This is done by pushing the chest outward, preventing you from overstressing the lower back.

No pain no gain right?

Stretch until there is slight discomfort and stay there.  Because pain is subjective, err on the side of caution but don’t become complacent.  If your flexibility isn’t improving, you’re not trying hard enough.

On deck – warming down