Stretching exercise for martial artist minimizes the risk of injury and improves overall performance.

The benefit of stretching exercise that most martial artist would agree that it minimizes the risk of injury, reduce muscle soreness and improve overall performance. It increases blood supply and nutrients to joint structures. Stretching exercise is also practice in most martial art school as a prescription for their martial artist exhausted mind and spirit.

Stretching exercise can be performed solo or with a partner. Concentrate on the muscle's you are stretching and hold each position for 20 to 60 seconds. Do not force a stretch and breathe naturally throughout.

Martial artist

The followings are sample stretching exercise for martial artist:

1. In this neck exercise, lean your left ear toward your left shoulder and then your right ear toward your right shoulder. Lower your head gently toward your chest and then look toward the ceiling. Next look all the way to your left and then turn to your right.
    
2. In this shoulder exercise and in squatting position, place your hands on your knees and slowly rotate your shoulder in the direction of the floor. Repeat this stretching exercise with the other shoulder.
    
3. For the upper back exercise; standing with feet parallel, use both hands to reach your back while bending forward.
    
4. Exercise for the triceps; feel behind your head with your palm and your elbow pointing toward the ceiling. Place your opposite hand on the bent elbow and gently press with the palm of the bent arm between your shoulder blades. Martial artist should feel a stretch can be felt at the back of the bent arm.
    
5. Stretching exercise for the biceps; sitting cross-legged, place both your palms on the floor with your fingertips rotated to the rear. Then exercise by flattening your palms on the floor to ensure you feel the stretch in your bicep.
    
6. Lower back and hips exercise; lie on your back and hold tight both knees to your chest. Holding your right knee bent, slowly extend your left leg to the floor and then gently drop your right knee toward your left side as your head turns in the opposite direction. Repeat this stretching exercise with the other leg.
    
7. Abdomen exercise; lie facedown and raise your torso slowly upwards while supported by your arms, keeping your hips and legs on the floor. It must be done with extreme care and martial artist should feel no pain or strain to the lower back.
    
8. Hamstrings exercise; lie on the floor, with one leg extended pointing toward the ceiling at the same time the other leg remains straight on the floor. Martial artist should feel a stretch at the back of the thigh.
    
9. Stretching exercise for the quadriceps; while standing, raise one leg backward and grab the leg from behind. Gently pull the heel of your foot toward your back and this will stretch the front of the thigh four muscle groups. Do the same stretching with the other leg.
    
10. Exercise for the Groin; extend your legs in a V shape while sitting on the floor and lean your chest forward without bending your back. In this position, stretch each hamstring muscle by extending your leg in the direction of one foot. Stretch both sides.
     
11. Stretching exercise for the calves; while standing with feet together and extend one leg as if to take a big step. Bend the extended leg at a 90-degree angle and transfer the body weight to that leg while leaving your rear leg straight or slightly bent as you “dig” your back heel into the floor.

Before performing any stretching exercise, martial artist should also consult their sport specialist / instructor to minimize the risk of injury.

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