Karate Stretching

by Nina Cheong

Warm-up:

5-10 min (dynamics are also warm-up like) – aerobic

  • •Jumping jacks (100)
  • •Run in place (ideally would be running somewhere…)
  • ••Increase HR, warm up muscles for the rest
  • ••High knees, butt kickers; vary speeds
  • ••Incorporate arm swings: Eye socket/hip socket – through ROM, elbow 90 deg flex (can do slow, med, fast)

Dynamic stretches:

  • Shoulders: (all directions – abd/add done during jumping jacks, flex/ext with running)
    • Horizontal flex/ext: alternate crossing
    • Small, medium, large Rotations – Fwd/bwd
  • Holding onto something for support (wall/pole)
    • Hip flex/ext (neutral spine, avoid trunk flex/ext)
    • Hip abd/add (neutral spine, avoid Lat. SB)
  • Moving in lines: (across room 2-3 times – obs resp.)
    • Running: keep running form
      • High knees: slower w/ distance, fast reps decrease distance
      • Butt kickers: slower w/ distance, fast reps decrease distance
      • Karaoke/grapevine: longer stride, quick step, hip skip.
    • Skips (PF and ext; working on contra knee drive)
      • Drive up ipsi knee, contra LE ext and PF – UE like running swing
      • Vertical height
    • Straight leg kicks: stretch hams, strength of hip and core stability
      • Knee ext, ankle DF – Reach for toes if can, keep eyes forward
      • No trunk flex/ext, knee flex
    • Lunge: hip flex (rectus) – and strengthening other components of LE
      • Ipsi step, contra stretch rectus – keep neutral spine, head straight (hands at hips, heads, or arm swing)
      • No SB, hip flex/ext
    • That football stretch…
      • hip flex, horiz abd, ankle DF
      • Keep hip neutral, no SB

Static stretching

(30 seconds, 3 sets, at least 2-3x/wk) *simplified O/I

  • •Deltoid (post): Origin from the clavicle and spine of scapula, insert on deltoid tuberosity. Action: shoulder abd, ext
  • ••Flex shoulder, Add shoulder, horizontal flexion
  • ••Keep neutral spine, stabilize shoulder/like scapular pinch (no trunk rot., sb, scap protraction)
  • •Triceps (2jt – long head): Origin scapula and radial sulcus, insert on the olecranon of ulna (action: forearm and shoulder ext)
  • ••Shoulder flex, elbow flex
  • ••Reach for either spine or clavicle, look straight – increase stretch by increase elbow flex
  • •Against wall: Pectoralis major - sternal (Y) and clavicular (T) fibers – Action: Add and MR humerus… will get some ant deltoid stretch too
  • ••Clavicular: Origin clavicle, insert bicipial groove on humerus
  • •••T position: Abd, LR
  • ••Sternal: Origin sternum, 6 costal cartilage, aponeurosis of ext oblique; insert bicipital groove on humerus
  • •••Y position: Abd, LR
  • ••Ideally done in doorway (better stretch than using wall), bent elbows decrease the strain on elbow
  • •Calf stretch (Gastrocnemius and soleus): “runner stretch” – we have a lot of stances that require significant amounts of DF, but we tend to neglect stretching our PF)
  • ••Gastrocsoleus:
  • •••Runner’s Strech: 2 hands push against wall. Contra foot in front, ipsi foot in back. Lean forward into the wall until you feel stretch in the calf. Make sure that your feet are pointed straight in front (lat rot of foot, pronation is subst for short gastrocsoleus)
  • •••OR can do foot up on wall – watch for same subst
  • •••Or can do mountain climbers – watch for same stubst
  • ••Soleus (1 jt muscle): put the gastroc in a short-short position to isolate the soleus
  • •••Same stretch as above, but with the knee bent
  • •Quadriceps stretch (emphasize the rectus femoris – 2 jt): “flamingoes”
  • ••Stand on contra leg, ipsi leg is bent making sure knee is facing down toward the ground; go into a PPT. Do not abd the leg or hyper ext at the hip.
  • •Hip flexors (illiospoas – 1 jt):
  • ••Similar positioning like a front stance. Contra foot in front, ipsi foot in back, go into a PPT
  • ••Substitution: APT, trunk rot., hip flex
  • •TFL (tensor fasciae latae):  Origin iliac crest, insert IT (action: hip flex, MR, abd)
  • ••Cross leg (ipsi in back): Hip ext, add, SB away (push hip out lat)
  • ••Avoid trunk flex/ext
  • •Hamstring stretch: origin: tuberosity of ischium, linea aspera; insertion: tibia/fibula (action: flex knee, ext hip)
  • ••Ext knee, flex hip
  • ••Stabilize the L-spine and pelvis (no stabilization will result in T-spine flexion, PPT, hamstring origin gets closer to insertion ? minimize the stretch) [2 legs in front, modified hurdles, standing]
  • •Adductors: Adductor brevis/longus/magnus/minimus, pectinius, gracilis, obturator externus (O: pubis, I: femur – except for gracilis on trochanteric fossa/tiba 2jt)
  • ••Butterflies (stretches adductors and MR): flex from hip not T-spine
  • ••Side lunge
  • ••Splits (sitting) – keep neutral spine (R/L, Center)