A good martial arts stretching program should include several parts to maximum efforts, as well as maintain safety. Here are tips to help keep your program of flexibility stretches both effective and completely safe.

1. Morning Stretching

Martial arts stretching each morning is a great way to keep improving. These flexibility stretches should be done on an empty stomach and last no more than 30 minutes. Be sure to include a warm up, a few dynamic type stretches and a cool down. Static, isometric or PNF stretches should be set aside for your primary stretching workout because they are too taxing to your muscles and are harder to recover from. Once you get used to starting your day with stretching, you will be very pleased with the results.

2. Warm Up Exercises

A dual warm-up procedure is an important part of a martial arts stretching workout. Begin with general calisthenics to increase blood flow and body temperature. Next, the specific warm-up has dynamic, more specific flexibility stretches that mimic your martial art. In order to loosen up and prevent injury, an appropriate warm-up is especially critical in the morning. Next, it’s time for the primary stretching routine, focusing on the flexibility needs of your particular style.

3. Cool Down Period

It is imperative to take the time for a cool-down process as part of your morning martial arts stretching program. The cool down is similar to the warm-up in that it allows additional blood flow to the muscles which speeds recovery of the muscles.

4. Precautions

Martial arts stretching is meant to keep your body limber and safe as you improve your skills in your specific martial art. If you don’t stretch properly, you could damage your skeletal system, muscles, or connective tissues, permanently delaying your progress. If you want to make your flexibility stretches safer, be sure to:

* You should consult with your doctor before beginning a stretching program or training routine. This meeting will give you confidence and peace of mind as you move into the program and establish your routine.

* Flexibility stretches should never cause pain at any time. As the muscles lengthen you may feel warmth, or a slight burning, but it is important to know that you should never feel pain. Even slight pain serves as a warning that you may be stressing your body, and ignoring the pain can result in micro-tearing of muscles and connective tissues, will leave scar tissue and can actually decrease your flexibility. If you ever feel pain while stretching, be it mild or severe, it is important that you consult with your doctor.

* Do not bounce or bob during stretching. This is called ballistic stretching and carries an unnecessary risk of injury.

I invite you to use this martial arts stretching information to increase the benefit of your stretching routine by rapidly increasing your functional flexibility.

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The quickest way to make progress in your flexibility is to have a proper martial arts stretching routine. Routines that have worked the best have a light morning stretching workout, a light evening stretching routine, and a powerful main workout during the daytime. While this routine sounds excessive, it has been proven that an aggressive schedule similar to this will increase your flexibility 2-4 times faster than a martial arts stretching schedule that is less dedicated. After having reached the level of flexibility that is sufficient, you will be able to lighten your routine quite a bit.

When deciding what flexibility stretches to do during your morning and evening stretching workouts, you need to include active stretches, as well as methods that will loosen your muscles and joints. You do not have time to incorporate strenuous passive stretching, isometric stretching, or PNF stretches. Due to the fact that stretching on a full stomach is not good, you need to perform your morning flexibility stretches prior to breakfast. You need to have your blood supply either concentrating on digesting your breakfast or focusing on your physical activity. It is not beneficial if it has to do both at the same time. With this in mind, you need to do your evening stretching workout at least an hour after you have eaten your evening meal. However, it also has to occur at least an hour prior to going to bed. You need to do your morning and evening stretching workouts six days a week. Be sure that each workout is short, only lasting 15-30 minutes.

Your main martial arts stretching routine should be a more intense workout which is completer no more than two to four times weekly. It is important to provide the body with enough time to fully recuperate between stretching workouts. Always begin with a general warm-up including some cardiovascular elements and simple dynamic stretching. Increase the intensity gradually as your muscles loosen and warm. Progress to a section which is designed to closely mimic the movements of your particular style of martial art. Continue with the primary portion of your martial arts stretching routine by utilizing modern stretching methods like isometric, PNF and relaxed stretching techniques. Follow with a cool down period during which only static forms of flexibility stretches and less strenuous forms are used.

Your level of proficiency and experience will set the level and length of your martial arts stretching workout. Apportion your time between your warm up, main routing and cool down accordingly. Those new to the routines should start slowly with longer warm ups and cool downs. Those who have already achieved a greater level of flexibility and have more experience can devote more time to their main routine. Students who are more advanced may require only a short, rounded workout to maintain their flexibility. Depending on the sport or art you are practicing you will want to enhance your workout with the exercises that build the necessary range of motion.

Concentrate on more generic moves while you are a beginner. More advanced and intermediate students may focus on more accelerated flexibility stretches and techniques including isometrics, PNF and relaxed stretching methods which target specific muscle groups relied upon by their particular style of art.

Those who specialize in martial arts forms which utilize high kicks should be careful to stretch their hips and legs; grapplers more on back, shoulders and arms. Careful attention in creating your martial arts stretching routine which takes into consideration your experience level and your art will provide better and faster gains in your flexibility and improvements in your overall performance.

By designing your martial arts stretching routing according to your experience level and your sport or art and keeping to your planned schedule, you will reach your flexibility goals faster than you would have thought.

To learn even more of the latest martial arts stretching routines, flexibility stretches, and techniques that will boost your flexibility fast, visit www.MartialArtsStretching.com now.