The first school of thought says that stretching is not essential. People who advocate this position usually cite as evidence that in any encounter where you will be forced to defend yourself, you will not have time to warm up or stretch. You will have to go from 0 to 60mph at the drop of a hat. So, training must mirror what will happen on the street. You should train your skills as you will use them.
The second school of thought believes that stretching is of the utmost importance. They will cite research and anecdotal information stating that stretching improves blood flow, keeps the tissue and joints flexible, reduces lactic acid buildup (speeds up recovery time), prevents adhesions, and can reduce the risk of injury.
In truth, both ways of thinking are correct. In actual practice, neither extreme of the spectrum will produce optimum results and would be too narrow-minded, thereby stunting the potential for full development. A middle path is much more effective.
So, what is this middle path? Most movements and forms training in martial arts do not require a lot of stretching and warm-up to perform, unless your style utilizes a lot of high kicks and low stances. Usually, you can go light on the movements at first until the body is warmed up, and then go at full bore.
Engaging in the movements of your art can naturally increase flexibility in the body. For example, most of the necessary training for the Five Family Southern Shaolin is conducted from a Horse Stance or transitioning from a Horse to a Forward Stance (I would be referring to the breathing exercises and basic hand techniques). Practicing these aspects of the style over time will loosen up the hips. Over time, the hips will get more flexible and move to a higher degree of movement without a warm-up. In other words, the body will adapt to the training, and over time, the flexibility needed to do the actions will be developed and gained.
So, where does stretching exercise fit into a training regimen? Stretching as an exercise is beneficial for many reasons, including increasing flexibility and improving range of motion (if the limitation is not due to a structural issue). Stretching increases blood flow and decreases recovery time from strenuous exercise. Stretching can be used as a warm-up, cool-down, or as a workout in and of itself. Stretching works to loosen and elongate the body’s tissues, creating a more supple and flexible body.
Stretching should not be confused with joint mobility or joint loosening exercises. These movements fluidly move the joints through ranges of motion and work to lubricate and maintain their mobility. Sometimes, the line between stretching and joint mobility is blurry, especially in some exercises where movement and twisting combine with stretching (it is sort of like the best of both worlds on the physical level).
Here are some general tips for getting the most out of your stretching routine:
- Try not to stretch cold muscles- warm up first (this is not an issue when stretching at the end of a workout).
- If you feel pain, something is wrong.
- Don’t bounce or strain.
- Relax.
The Stretch Reflex
The stretch reflex occurs when your muscle tightens to prevent your joint from injury. It defines your limit of flexibility. Notice that it has nothing to do with how tight the muscle is. It is a protection mechanism. Your body protects itself from overextending.
Of course, sometimes the muscles are tight, but for the most part, the limit of your flexibility is determined by when the stretch reflex kicks in. It is there to protect you.
To improve your flexibility, you need a combination of flexibility and strength. Regular stretching will develop the strength of the muscle in its extended position over time, simply by going into and coming out of the stretch. But this process can be very slow.
Modern exercise science has some faster ways to increase the body’s flexibility. Some methods include contracting the stretched muscle to increase strength at the extended or lengthened position, instructing the body that it is okay to be in the extended position, and nullifying the stretch reflex (allowing it to go a little farther). Some of these methods can be used to increase flexibility dramatically in a short period, and the drawback of some methods is that they can be quite extreme. Because you are using force, there is more danger of injury.
In traditional training, various methods are used to improve flexibility. Some stretching techniques involve movements that strengthen the muscle through its full range of motion. Another is relaxing into the extended positions and twisting into them. Dynamic actions that complement the passive exercises and further help strengthen the muscles in their extended positions.