Leg Stretcher: How to Increase Your Flexibility!

Problem: How do I Increase my Flexibility?

The Benefits of Flexibility in General.

• Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
• Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
• Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
• Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
  Source of Information: Mayoclinic.com

The Benefits of Flexibility in the Martial Arts.

• More Powerful Kicks
• Higher Kicks
• Increase speed
• Opens up possible moves and techniques that you can that before were not possible

Which Muscles to Stretch for Martial Arts?

The Major Muscles involved in Martial Arts Movements Include; legs and hips; the quadriceps, hamstrings, gluteus muscles and the lower leg, gastrocnemius and soleus.
3 Types of Flexibility and Stretching

1. Dynamic flexibility -- the ability to perform dynamic movements within the full range of motion in the joint. Common examples include twisting from side to side or kicking an imaginary ball.

2. Static Active flexibility -- this refers to the ability to stretch an antagonist muscle using only the tension in the antagonist muscle. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up.

3. Static Passive flexibility -- the ability to hold a stretch using body weight or some other external force. Using the example above, holding your leg out in font of you and resting it on a chair. The quadriceps are not required to hold the extended position.

Important Note: The Following Must Be Used With Extreme Caution!

**Ballistic stretches will develop the active Range of Motion (ROM) and are endorsed by athletic coaches because they have the advantage of being executed at sports-specific speeds. But ballistic stretches must be performed with extreme caution, or they can cause muscle or tendon-strain injuries. If you use them, make sure you begin slowly and with a small ROM, building up speed and full ROM only towards the end.

Here is How to Increase Your Flexibility:

The most efficient use of time to produce the splits or flexibility is to use a buddy system where you both assist each other in stretches. But, who has a partner available 24 hours 7 days a week that will come over when it is your stretching time?

So without a buddy around every minute the next most effective way to reach your flexibility goals is to use a 'stretching machine'. The ultimate use of a stretching machine is to use it as your "partner" to provide resistance for stretches in the groin and inner thigh areas.

**Important Note: One problem we have seen with "split-stretchers" is that there is a common
tendency to use them to "force" a split and to hold the "split" position for far longer periods of time than is advisable. Please do not force your muscles to become more flexible.

Where to Get a Stretching Machine
If you are looking for getting a leg stretcher machine be careful when you purchase it online. A lot of sites state they have lower prices but then add in the $40 shipping. For absolute FREE SHIPPING go to The MMA Zone and purchase your stretching machine today!

**Ballistic stretching: form of passive stretching or dynamic stretching in a bouncing motion.