Hey all,
After reading the column part of this site and various other sites, I decided to start stretching daily to improve my flexibility so I can kick high, since I just started doing martial arts igjen.
Due to a busy schedule I usually only have time to stretch in the morning and in the evening. I do weights 4-5 times a week, in the middle of the day, and martial arts 2-3 times a week, also in the middle of the day or later.
In the morning I do a light warm up, rotating joints etc, going from wrists up to neck and down to ankle. I then do dynamic stretches, leg raises to front, back and side, 3x12.
In the evening I do the same, but include static stretching of the entire body at the end.
My goals are basically to develop flexibility to do high kicks. Anything I'm doing wrong or anything I should change? Any advice is appreciated.
Thanks, P
Critique/Advice needed
Re: Critique/Advice needed
Hello Prodigy,
Based on the information you have provided, your stretching routine is pretty close to the mark. If I may offer some advice:
Try and include a general warm up to your morning routine, approx 4 - 5 minutes of light cardio work, between your joint rotations and your dynamic stretching. This will assist in ensuring your circulation is activated and will assist in better results from your dynamic stretches.
Weights 4 -5 times a week may be too much, depending on the amount of weight used and how you schedule your exercises. Don't forget you need rest time to allow muscles to recover, particularly after an intensive weights workout.
I would also suggest including some isometric stretching at the conculsion of your weights sessions, although no more than 2 -3 times per week. This will help increase your static passive flexibility which will assist in your ROM for your dynamic stretches, over time.
Good luck with it all and let us know how you go.
Cheers,
Simon
Based on the information you have provided, your stretching routine is pretty close to the mark. If I may offer some advice:
Try and include a general warm up to your morning routine, approx 4 - 5 minutes of light cardio work, between your joint rotations and your dynamic stretching. This will assist in ensuring your circulation is activated and will assist in better results from your dynamic stretches.
Weights 4 -5 times a week may be too much, depending on the amount of weight used and how you schedule your exercises. Don't forget you need rest time to allow muscles to recover, particularly after an intensive weights workout.
I would also suggest including some isometric stretching at the conculsion of your weights sessions, although no more than 2 -3 times per week. This will help increase your static passive flexibility which will assist in your ROM for your dynamic stretches, over time.
Good luck with it all and let us know how you go.
Cheers,
Simon