As I mentioned before, stretching is a very important thing to do before actually doing whatever form of martial art or self defense drills.
It is important that you warm up properly before you stretch.
The Backroll Stretch
Anyhow, the first stretching exercise is the backroll stretch. To do this, you lay on the ground on your back with your legs extended and your arms by your sides, palms down... as illustrated in the picture to the left.
Then, raise your legs over your head and roll back as far as possible, trying to place your toes on the ground behind your head.
Keep your knees locked and your feet and knees together, and hold for 20 seconds.
Finally, you'll gradually return to the starting position. Repeat two or three times.
Buddy-assisted splits (leg spreader).
To do this stretch you sit on the ground facing your training partner with your legs extended and spread as far as possible.
Next, you interlock your hands with your training partner and alternate pulling one towards the other, causing your partner to bend forward over the hips until you feel the stretch.
Hold this position for 20 seconds, then alternate and have him/her pull you into a stretch.
Do a sequence of two or three repetitions each. And remember: don't pull too far. The objective here is to gradually loosen up your limbs, not to snap them!
I will continue with the other stretches in a couple of days time... I promise!
Self Defense Articles
