By Kimana NeilStrong

“This is important because flexibility relies on strength.”

How It Started

I started Taekwondo at 11 years old, and I was NO WHERE CLOSE to a side split! But, with some consistent work over close to two years, I finally reached my goal. But, at 14 years old, I stopped taekwondo to pursue cross-country and track in high school.

​Kimana NeilStrong with some teammates and some medals

I didn’t do any split-specific stretches for martial arts during that time. I ran, did some basic stretches, and ran some more – that’s it.

This would leave me with regret 11 years later. I started lifting weights to build muscle and strength in my late teens and early twenties, because I didn’t like my 5’11”, 150 pounds, distance-runner frame anymore. Now contrary to what most people think, lifting weights doesn’t make you less flexible.

​Kimana NeilStrong after a run

In fact, when done correctly, it will make you more flexible (more on that later)!!

The End of The Hiatus

I returned to Taekwondo at 25 years old, and guess what?! That’s right. I lost my ability to split.

I couldn’t do a front split, and I couldn’t do a side split; but I know that I wanted to get better. I needed to get better! How can you kick most people in the head without doing a split?

Sparring is no fun without at least one head-shot. Am I right?

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So, what did I do? I did what everyone does: hard, static-passive stretches that my former instructors taught me in my adolescent years in taekwondo. But what I soon found out was that method is not as effective for adults as it is for adolescents.

There had to be a better way. But what was it?!

​What’s a better way to flexibility than the traditional way?

At that time, I needed an extensive warm-up to access my full range of motion, and I was at increased risk of muscle strains (I pulled a hamstring sprinting one time. How sad).

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I had to find an energy-efficient and time-efficient way to regain my flexibility, so that I could start reaching my full martial arts potential. I finally figured out what I was supposed to do after doing some reading on the science of athletic performance.

The Answer For Flexibility For Martial Arts

Isometric Stretches a.k.a Proprioceptive Nueromuscular Facilitation (PNF) Stretching (it’s a mouthful, isn’t it?). This method involves contracting your muscles in a stationary position. You’ll try to move your muscles.

Since your muscles are against an immovable object (like a stretching machine https://www.worldofmartialarts.tv/5-martial-arts-leg-stretchers-that-actually-work/), you’ll generate tension to build strength within that range of motion.Stretching machine that can be used to increase your flexibility for martial arts

This is important because flexibility relies on strength. When your muscles are stronger in an extended range of motion, you’ll benefit by:

1). Becoming more flexible within that range of motion

2). Be able to access that range of motion quicker with less of a warm-up, and eventually . . .

3). Be able to access that range of motion without a warmup!!

4). Prevent strained muscles, and rehab strained muscles

How It Works – The Science of PNF Stretching

The tension felt in a static-passive stretch is called the myostatic reflex a.k.a the stretch reflex. The brain employs this safety precaution to protect us from injuring ourselves. The brain thinks we will injure ourselves in that range of motion because we haven’t built the strength to convince the brain otherwise.

These isometric contractions in PNF stretching overrides the stretch reflex of your muscle spindles by activating your Golgi Tendon Organ (GTO). This is another important mechanoreceptor when you train your flexibility.

When the stretch reflex is temporarily deactivated from the isometric contractions, you’ll take advantage by increasing the static-passive stretch until you feel the stretch reflex again.

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Rinse and repeat

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Try This – Your Homework for The Day

Sit in a straddle position (legs apart), and try to bring your legs together. Congratulations, you’ve just showed yourself that you can increase your flexibility with isometric stretches. Now sit in a stretching machine like the ones posted here: https://www.worldofmartialarts.tv/5-martial-arts-leg-stretchers-that-actually-work/.

Increase the stretch in the machine until you feel that dreaded tightness that we all hate. TRY to bring your legs together when you feel that tightness. After doing that for a while, increase the stretch a little more.

Rinse and repeat

What If I Don’t Have a Stretching Machine?

You can use PNF stretching with any immovable object. That can be a wall, or even a person; just make sure you’re doing this stretching with a partner that respects your pain tolerance. Partner stretches in the straddle position

Your flexibility will increase at a faster rate using this method versus the traditional, hard static-passive stretches. Your probability of groin injury or hamstring injury from kicking and splitting will greatly decrease! How have you been stretching for your flexibility? Has this article changed the way you will approach your flexibility training? Let us know in the comment section down below

ABOUT THE AUTHOR

​Kimana NeilStrong – Founder of Athletic Performance and Injury Prevention for Martial Art

Kimana NeilStrong is the founder of Athletic Performance and Injury Prevention for Martial Art. He has a Master’s in Exercise Science, and holds many specialized training certifications. APIP Martial Art aims to increase martial artists jumping and flexibility while preventing hamstring and knee injuries. Find him here: https://www.instagram.com/apipmartialart/.