Martial Arts Stretching

Martial Arts stretching is so important it's the first routine done in class warm-ups.

The only exception I have come across is where the class omits the warm ups because students are aupposed to have had enough sense to do their own martial arts stretching exercises before stepping onto the mat.

This doesn't work if there are beginners in the class or newcomers who don't yet know the routines.

I can't speak for your style, but in my classes (Tomiki Aikido) we'd always start with warm ups, and usually end the class with warm-downs too. These were designed to get your breathing slowed down again, and get any adreneline out of the bloodstream. We'd also end with Moksa a sitting, deep-breathing and relaxation/visualization exercise.

But as far as martial arts stretching goes, the warm up routine went through. All of these were done to two counts of 8, usually four one way and four in the opposite direction; then repeated again. 16 in all for each rep:

• Jumping up and down, while stretching the arms up and in circles, starting left, then to right, etc.
• Hands on hips, feet shoulder width apart. Loosen up neck muscles. Head exercises forward and back, left to right (90 degree turns), Side to side (lean to each shoulder), then rotate head in circles
• Then Aikido wrist-strengthening stretches. Then,
• Feet apart, stretching left and right.
• Feet apart stretching in large circles, clockwise and anti-clockwise.
• Feet wide apart, bend one knee and straighten the other. Left then right.
• Feet wide apart, both knees bent... buttucks down, stretch. (Like a 'Riding Horse' stance).
• Feet together, bend knees and rotate knees in horizontal cirles. Left, right.
• Feet together, bend knees, and squat, then straighten. Repeat.

Then we'd sit down on the mats or ground and go through leg stretches.

• Feet together. Legs straight, knees down. Touch your toes, or grab feet and hold on. Stretch.
• Soles of feet touching together. Buttocks on ground. Hold feet with your hands and use elbows to push your bend knees towards the ground. Bend forwards and try and get your head to the ground in front of you.
• Feet wide apart, stretch down the center.
• Feet wide apart, hold left foot and stretch head and body towards it. Repeat on other side.

Some of the routines are sure to have changed slightly by now, and they vary a little from dojo to dojo anyhow. But this should give you a good idea of what's involved in martial arts stretching exercise.