Self Defense Warm Up Exercises

There are several self defense warm up exercises that could be added to the list of Karate warm up excercises (a new window will open), in included in this site this week.

Before training, one must be prepared for the upcoming physical stress.

A warm-up period gradually increases the internal temperature of the body and the heart rate. Stretching prepares the ligaments, tendons, muscles, and heart for a workout, decreasing the chances of injury.

Warm-up Exercises: To begin these warm-up exercises, rotate the major joints: neck, shoulders, hips, and knees.

The warm-up should at least include 7 to 10 minutes of stretching, running in place or jogging around the training area, and calisthenics.

Stretching Exercises: Five self defense warm up exercises that increase flexibility in areas of the body that benefit hand to hand combat movements are:

• Backroll stretch
• Buddy-assisted splits (leg spreader)
• Buddy-assisted hamstring stretch
• Buddy-assisted groin (butterfly) stretch
• Buddy-assisted back stretch

I'll discuss how to do each of these exercises in my next posting.


Jeff
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