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**UFC_OWNS** · 12-02-2010, 04:53 AM

on my flexibility, i can get rubber guard and stuff on the ground but i cant do a natural head kick and i really would appreciate some exercises for flexibility

**Intermission** · 12-02-2010, 05:37 AM

It is 5:36 am right now and I am going to bed, I am posting this so I subscribe to this thread so I can give you a good post when I wake up man.

**UFC_OWNS** · 12-02-2010, 05:39 AM

Quote:

Originally Posted by Intermission

It is 5:36 am right now and I am going to bed, I am posting this so I subscribe to this thread so I can give you a good post when I wake up man.

swell i do that all the time

Voiceless · 12-02-2010, 11:32 AM

For kicks, do kicks. First have a GOOD warm up to prevent injury. Kick at a heavy bag or for this occasion maybe even better a BOB. Kick relaxed without force and start at a level at which you are really comfortable with (might even be at a low kick level). Let your body accustom to the motion. Do like 25 kicks on each side, do another 25 on each side slow (meaning SLOW), then go 2" higher, same procedure. Go as high as you feel comfortable, you shouldn't feel pain. Don't force yourself to go higher, as there is risk of injury which would draw you back.

After that, do PNF-type stretching for the splits. Keep your legs warm afterwards, either by movement or outer heat (bath, sauna)

Do that every day (start always comfortable low to prevent strain trauma) and you should be able to deliver head kicks after a month.

Scromaster · 12-02-2010, 03:16 PM

flexibility is something i excel at, here is how i got there.

Stretch before warmup after warmup and after workout. It prevents injury. Take your time in your stretches, it is important to breathe.

Equally important as breathing you must RELAX, stretching should be the calm before the storm, if you have to listen to whales humping or some crap do it.

Yoga works for some people, they have a great series of back stretches, but other then that i don't touch it. Think of this it is an entire art that has kept people in some sort of shape for a long time simply by stretching, so there has to be something to it. Try not to think about the fact your doing some tree hugging garbage.

Stretch every area of your body, from your ankles to your neck, including your wrists. One of the key factors of your flexibility is the muscle above and below the one which is being used for the stretch.

It only takes 10 min to do a really good set of stretches, if your doing it 3 times a day cut the length of the stretches in half to 5 min sets each.

It took about 6 months and i can touch my nose to my knee and nearly do the splits. I can snap kick someones head without leaning back.

Voiceless · 12-02-2010, 04:57 PM

Quote:

Originally Posted by Scromaster

Stretch before warmup after warmup and after workout. It prevents injury.

As far as I know newest sports science research do not recommend stretching before other activities, but rather good warmup. Stretching rather prevents injury indirectly due to a general long-term enhancement of the range of motion, but not a direct short-term extension of the range of motion. There are three main reasons why stretching before the sportive activity is not recommended: 1. it reduces the paintreshold in the muscle, which may lead to ignore pain in harming movements (muscle/tendon strain). 2. it reduces oxygen level in the muscle which reduces the efficiency of the muscle. 3. it reduces muscle tonicity which slows down the muscle.

Therefore it is rather recommended to stretch in the last part of your training after workout, there you get the most benefit out of it (reduction of muscle tonicity which helps muscle relaxation, prevents contracture of the muscle, can help against muscle dysbalance and enhances the general range of motion/flexibility).

bjjmatmop · 12-03-2010, 12:50 AM

Quote:

Originally Posted by Scromaster

flexibility is something i excel at, here is how i got there.

Stretch before warmup after warmup and after workout. It prevents injury. Take your time in your stretches, it is important to breathe.

Equally important as breathing you must RELAX, stretching should be the calm before the storm, if you have to listen to whales humping or some crap do it.

Yoga works for some people, they have a great series of back stretches, but other then that i don't touch it. Think of this it is an entire art that has kept people in some sort of shape for a long time simply by stretching, so there has to be something to it. Try not to think about the fact your doing some tree hugging garbage.

Stretch every area of your body, from your ankles to your neck, including your wrists. One of the key factors of your flexibility is the muscle above and below the one which is being used for the stretch.

It only takes 10 min to do a really good set of stretches, if your doing it 3 times a day cut the length of the stretches in half to 5 min sets each.

It took about 6 months and i can touch my nose to my knee and nearly do the splits. I can snap kick someones head without leaning back.

I would concur with all of this, except for stretching prior to warming up. I could be wrong - but I'm pretty sure the conventional wisdom is that it's better to stretch once you are already warmed up a little. But the advice here is solid as long as you keep up with your routine. It's easy to slide back if start slacking on the stretching.

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