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International Ch'ang-Hon Taekwon-Do Federation
HEALTH & WELLNESS
THE SCIENCE OF STRETCHING FOR
MARTIAL ARTS
by Master Aaron Fruitstone, CSCS,
NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
*As in any type of new exercise program, be certain that
you are in generally good health, and be certain to consult a physician regarding any physiological questions you
may have. Be certain to attain proper instruction for the flexibility exercises listed in this article by consulting
a fitness professional, strength and conditioning specialist, or physical therapist. For additional information
regarding this or other topics related to this subject, please contact the ICTF Wellness Committee.
TYPES OF STRETCHING
We will discuss the main two
types of stretching, exploring various alternative ways of performing them, and their impact on martial arts performance.
First, we will look at the various approaches to static stretching, looking at the risks associated with it, as
well as listing the benefits. Then we will explore the logic of dynamic stretching, look at its impact on performance
and the risks and benefits one can expect.
MUSCLE STRETCH RECEPTORS AND
MUSCLE FIBERS
Muscle fibers run the length
of each muscle, originating at a bone or articulation point, and traveling towards an insertion point via tendons,
which connect muscles to bones. Because of their length, muscle fibers contain many nuclei. Additionally, contraction
of muscles involves the shortening of these muscle fibers through a process known as the Sliding Filament Theory
of Muscular Contraction. While a complex reaction, it is vital to understand the basics of it in order to understand
how static and dynamic stretching may impact the overall resting length and strength of muscles.
SLIDING FILAMENT THEORY
Consider a muscle fiber to
be a rubber band. At rest, there is minimal tension, which is known as muscle
tone. Tone is a normal action
in resting muscles. At the end of contractile areas, there are Z
lines. These Z lines get further
apart as a muscle stretches, and closer together as a muscle contracts, just like stretching a rubber band.
Muscle contraction occurs the following way:
1) Calcium is released from the mitochondria (energy producing cells) located within the muscle fibers
2) Calcium travels to binding sites on muscle fibers, located between Z lines, bonding to troponin.
3) Troponin then releases tropomyosi that causes muscle fibers to shorten along
their length.
4) Excess calcium is reabsorbed into the mitochondria following contraction.
The human body, like most animals, is designed to produce varying amounts of force through a spectrum of motion
around joints. Flexibility is defined as the ability of a joint to move
through a range of motion freely. Very stretched muscles produce little force at the end range of motion, while
very shortened muscles produce little force through the contracted range of motion. With each joint, there is a
maximum force production angle unique to it.
Athletic activities, like Taekwon-Do, strive to produce maximal functional flexibility, while maintaining high
production of power (see Dojang Training for Explosive Power,
Aaron Fruitstone, ICTF web site). It is the goal of the Taekwon-Do practitioner to develop the type of flexibility
that will allow them to do so.
The Stretch and Stress Reflex
As stated earlier, there are mechanoreceptors within each muscle which regulate length and tension. The major receptor
types are the Golgi Tendon-Organs
(GTO) and Muscle Spindles. Each type of receptor plays a critical role in understanding flexibility
training. Muscle spindles are receptors that monitor stresses on joints and protect muscles from damage by relaxing
fibers and letting the joint increase in length, known as the stress reflex. Golgi Tendon-Organs are, by contrast,
receptors that monitor muscle length. They protect muscles from overstretch by imposing a rapid contraction against
force, known as the stretch reflex. Each must be affected to increase flexibility.
STATIC STRETCHING
Also known as traditional, or conventional stretching, this type of stretching involves attaining a moderate muscle
length position and holding the stretch for 10-30 seconds. Most forms of yoga or slow-type stretching qualify as
static stretching.
Benefits:
s
Increased resting muscle tone
s
Decreased muscle soreness (DOMS) post-exercise
s
Increased blood flow to joints
s
Higher rate of lactic acid removal post-exercise
Risks:
s
Must be performed following a general and specific warm-up
s
Ineffective in increasing flexibility during motion
s
Possible force reduction due to increased resting length
s
Increased risk of muscle strain at high speeds
Static stretching is most beneficial
when used post-exercise, as it helps stimulate muscle recovery. It is not recommended to use this kind of stretching
to increase flexibility for any type of athletic activity involving extreme range of motion or action at high speeds.
DYNAMIC STRETCHING
For many years in the West,
this type of stretching was seen as taboo and injury causing. In the 1970's and 80's, the Eastern European Olympic
exercise physiologists began applying research to their athletes regarding the use of dynamic stretching for increased
athletic performance with astounding results. Not only did their athletes outperform all others in global sporting
contests, but they had fewer training injuries, mostly due to muscle and joint adaptation to the stresses of dynamic
stretching. This type of stretching uses motion at varying speeds, as well as contraction and relaxation of muscles
to increase flexibility. This type of stretching increases the ability for joints to travel through greater ranges
of motion at higher velocities while maintaining high force production. In plain English, it means more sports-specific
flexibility.
Types of Dynamic Stretching
s
Ballistic Stretching
s
Proprioceptive Neuromuscular Facilitation (PNF)/Active-Isolated (AI) Stretching
Ballistic stretching involves gradually increasing, sports-specific
movements unique to each sport. For sports involving the legs, it includes running in place or forward while kicking
the buttocks, running in place or forward while lifting the knees as high as possible, front, side, and rear leg
swings, knee and leg circles and swings, and others. These exercises are included as part of a general and specific
warm-up, and are executed first at low speeds, gradually adding speed and force to each movement. The movements
are designed and unique to the needs of each individual sport and athlete.
Benefits:
s
Increased dynamic mobility
s
Training response developed for muscle spindles and GTOs
s
Increased force production at high speeds and extreme range of motion
s
Greater overall muscle and nervous system development
s
Excitation of nerves for athletic activities
Risks:
s
Possibility of joint damage at end ranges of motion
s
Possible muscle strain if improper warm-up exercises are used
s
Increased muscle soreness and decreased recovery between exercise sessions
PNF/AI stretching generally involves the use of a partner who
applies either resistance or passively stretches joints through ranges of motion unique to each individual and
the needs of the event at varying speeds, intensities, and intervals. There is mounting research that this may
be the most effective method of increasing flexibility, since it combines elements of both passive and dynamic
stretching, and is focused on training not only the muscles themselves, by utilizing the GTOs and muscle spindles
for increased flexibility. Because of the need for a skilled stretching partner, this type of stretching in limited
to the high level athlete. Individuals trained in this mode of stretching include athletic trainers, exercise physiologists,
personal trainers, strength and conditioning specialists, physical therapists, and massage therapists.
Benefits:
s
Increased static and dynamic flexibility, along with increased muscle tone
s
Increased recovery between exercise sessions
s
Increased force production in dynamic activity
Risks:
s
Highly trained individuals are qualified to perform this type of stretching
s
Long-term research is still in question
CONCLUSION
It is evident that dynamic
stretching activities are the most effective for increasing flexibility for athletes, especially martial artists.
Each type of stretching has its place in an exercise regimen, and the risks and benefits of each must be understood.
Dynamic types of stretching should be performed as a part of a general and specific warm-up, or in the case of
static stretching, at the conclusion of the training session. Be sure to consult a skilled instructor prior to
using any new techniques.
Reproduced with permission from Mr. Aaron Fruitstone.
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