It's good to hear people ask about different stretching techniques, something that often goes overlooked. Those basic stretches that you are doing are pretty good. Stretch your core muscle groups well, that's where I usually start. I like doing a lot of active stretching (while moving) to keep the muscles warm and limber. At the beginning of class I usually have all my students start out with about 5 minutes of good footwork (pretty much consisting of box footwork, angular footwork, half steps etc...) I'll then start stretching the body from the head to the toes starting with the neck and shoulders. Try to use some slow circular motions to loosen up the joints, resistance stretching works EXTREMELY well. A lot of the resistance/partner stretches were taught to me while I was studying Taichi quan. Remember when doing kicks not to unload on a target or pad with full force at a higher height. I will always start out kicks really low (even hook kicks and side kicks) and progressively increase the height to stretch the muscles. I could go on forever, let me know if you need any more advice!
Long live dual dragons jkd!
Instructor Andrew Furman
Dual Dragons Jeet Kune Do
When stretching some things to remember is the #1 rule of thumb do not "bounce"! When you bounce your doing more harm then good.
When you stretch a muscle you stretch that muscle at least 2 times I usually do 3 reps. The first rep hold it for 5sec's. Then relax and press again for 10sec's. And if there is a 3rd I'll release and press and hold for 12 to 15 secs. on the "one one thousand" count.
the most important thing about stretching is "BREATHING" to remain relaxed to stretch that particular muscle. One really excellent way to see progression is:
Do the simple hamstring stretch;
sit on your bottom, stretch one leg in front of you, and either place your other behind you or facing inward to your stretched out leg... it don't matter.
Once in position, Fill your intire lungs full of AIR (take deep breath) on the way down keeping your knee locked (if possible) exhale slowly as you go to your position...Empty your lungs hold for 5 secs.
Relax take another deep breath fill up your lungs, exhale on the way down stretch allow yourself approx 8-10secs on this release, then relax take another deep breath and then stretch one last time hold for approx 15secs exhaling all the way down to your position you should see the last time your stretch was more relaxed and longer and with less problems then the first time or two.. the more you do this with all your stretches over time you'll develope greater flexibility. And your "COLD" stretches wont seem as harmfull as long as you stretch properly at least 2 times a week. Many people stretch to RIP right away at their tendons and muscles and end up doing greater damage in the end then they needed to.. This flexibility is a gradual thing nothing that will take place asap...
Personally, I found that any hard stretching for my lower back causes back pain, after my training sessions. Ive read up on rehab articles and balistic stretching isnt the right way to train, such as found in some of Bruce Lee's books. If you have had back pain in the past, pay attention to lumbar support. Being flexible in the lower back isnt the problem, it's the stability muscles that you must concentrate on.
Take it from someone with experience and listen to your body and do whats right for YOUR body. You can't expect to train exactly like Bruce Lee or any other athlete, everyone has thier weaknesses and strengths.
