Stretching to free the hips:
In the video of Mawashi GeriI promised you a video on specific stretches for kicks.
So I've prepared a video about stretching the pelvic girdle (It's the basin!) Indeed, Stretching muscles around the pelvis are very important in karate (and in many other sports!) for kicks or for other techniques besides, because on the pelvis hang the most powerful muscles of the body.
But if these muscles are kept contracted, they prevent the mobility of the hips which is nevertheless essential in the techniques of karate.
I'm not going to give you here a course on Stretching, also called stretchingbecause it deserves more than an article. I think I will make you an ebook on the same principle as the ABC of warm-upsso that you can stretch yourself with a minimum of knowledge.
But nevertheless, one can make a small summary with some basic principles:
Stretches: Why stretch?
As you probably know, muscles contract when they shorten. This is the very principle of muscle contraction. The problem is that they have an unfortunate tendency to not fully resume their initial position when released. So by dint of repeating certain movements and contracting our muscles, these, by shortening themselves more and more, will end up clearly limiting our mobility.
To return to the pool, this one will thus be found, even at rest, subjected to high tensions from very powerful muscles, such as the quadriceps, hamstrings, buttocks, etc. You risk at best to be a little stuck and therefore lack flexibility in your techniques, at worst if the tensions are not balanced, to have a rocker pelvis that can quickly cause you pain, especially on the back.
It is therefore important to stretch the muscles to put them back in their original position. The muscles thus elongated will generate much less effort at rest on their point of insertion (point of attachment of the muscles on the bones via the tendons). will free your movements and therefore your flexibility.
Stretches: How to stretch?
That we understand each other well, the goal in our case, is not going to be to stretch the joints to gain amplitude, but to stretch the muscles to gain flexibility, which is very different:
Let me explain : The bones are connected to each other by joints that are held by ligaments. These joints are more or less mobile, and a contortionist who wants a large range of motion, goes in addition to muscle stretching, stretching the joints. The problem is that these joints become hyperlax (too soft) and for a karateka it is not very recommended.
Indeed, a karateka will submit his body to very fast movements with energy transfers from hara (belly) to the limbs or the ground and vice versa. These energy flows must be able to transit by the joints without loss. It is therefore necessary that the joints are strong and well maintained, certainly by the muscles, but also by the articular ligaments which must not be too loose.
So what we are looking for is to stretch the muscles. The problem is that a muscle that is stretched will contract automatically. It's the myotatic reflexit is he who allows us to stand up without one having to wonder which muscle one must contract so as not to lean on one side or the other.
If myotatic reflex is very practical in everyday life, it annoys us a little during stretching because we do not want the muscle to contract. That's why you have to do the stretching slowly, without straining and especially without a hitch. You must gain millimeter by millimeter by relaxing as much as possible and breathing calmly and deeply in order to thwart the vigilance of the myotatic reflex.
Stretches have to be a relaxing and not as we often see a balance of power between your will and your muscular tensions.
If you pull too hard or jerkily, the myotatic reflex triggers and your muscle will contract; As you have a lot of will (and that you are stubborn like a mule :-D) you keep shooting. As you feel it pulls, you're sure you're right.
But you do not stretch your muscles, but you do exactly the opposite: Indeed, you are pulling more and more hard (a mullet, what!) on a muscle that is already contracted. You feel it pulls, simply because you pull on your tendons and their insertion points. Your muscle will, instead of stretching, contract more and more and therefore shorten even more and you generate a few body aches. In short, the opposite of what to do (CQFD!)
You must therefore gently stretching while breathing slowly. As soon as you feel a slight tension in the muscle, you maintain your position by relaxing, then slowly you continue to stretch so that naturally the muscle relaxes and continues to lie down.
The ideal is to stretch each muscle at least 30 seconds without ever falling below 8 seconds.
Stretches: Various types - various purpose:
You have various types ofStretching next if you are warming up, recovering or just relaxing.
Stretching to warm up: Stretching the muscles to warm up serves as a pumping phenomenon to accelerate the blood flow in the muscle fibers and thus accelerate the temperature rise inside the muscle as well as improve the nutrient and oxygen supply muscle.
I tell you about it on the 13 page of my book the ABC of warm-ups 😉
Stretches en recovery: The Stretching at the end of a training must be done very gently because the body is already traumatized by the training. You must not try to gain amplitude. Your goal is just to bring the muscles back to the position they had before the training, so that there are no parasitic tensions that would block the good flow of blood in the muscle because it is this good circulation precisely that goes allow faster recovery (and therefore less curvature ;-)) by eliminating toxins.
Stretching for arelaxation: This is the very purpose of this article and the video I prepared for you. The Stretching are not done before or after training but in a specific stretching session. You're just doing a little gentle warming up from 5 to 10 minutes then you do your stretching session in calm. The goal here, is to both bring back the muscles, shortened by previous workouts and daily life, to a relaxed position, but also to go a little beyond for the muscles (I said the muscles) and not tendons or ligaments ;-)) gain a little bit in length.
Okay, I stop with the theory on stretchingbut I think it's important that you always keep in mind what you do and why you do it when you stretch. I invite you right now to watch the video that I have prepared you for the relaxation of the pelvic girdle.
Put yourself in a loose dress (a kimono is very good!), Do some warm-ups, relax and see you soon.
Here, I sincerely hope that this video you liked and done good, and especially that you will have understood the interest of stretching and how to realize them well.
To go further, I invite you to read my article on the Pilates method, or how to have a brand new body!
See you soon,
"How to succeed your grade passes"