Stretching

Unlike a lot of people, I really enjoy a good stretch.  I find it relaxing and enjoyable.  Every workout I like to do a good stretch before and especially after.  I've found that since I started this fitness journey I have become a lot more flexible.  I stretch sometimes 3-4 times a day; before I workout in the morning and before each Ju Jitsu class and sometimes after class.  

We all know that stretching cold before a workout can lead to injury.  So I like to warm up a bit first on the elliptical or a quick jog then stretch.  

There have been suggestions that stretching reduces the risk of injury, however most studies and articles I've read are mixed on the subject.  It would make sense that stretching helps reduce the chance of injury.  It can be included as part of a warm up or a cool down post workout, which can reduce inflammation and as a result reduce injury risk.  Stretching helps to increase blood flow to muscles, as well as helps with range of motion.  Those things can aid in workouts and can help make them more effective.  Better range of motion in joints can help with workouts like squats.  I've found that I have been able to get deeper and more effective squats which is in part due to my flexibility.  Especially certain types of squats like a front loading squat where the goal is to get a very deep squat (think ass to grass).  

Stretching helps me out a lot for Ju Jitsu and fighting.  I've found that the more limber I am, the better my kicks will be.  If I stretch more, then my kicks can be higher.  Flexibility in the hips is essential for certain kicks like the roundhouse or crescent kicks (see video at bottom).  I always tell my students that they need to stretch more so their kicks will be higher.  My favorite phrase is "We aren't kicking Smurfs here", which is my way of telling them to work so their kicks are higher! Stretching doesn't just help with kicks in Ju Jitsu.  Having good throws requires flexibility as well.  Throws like Uchi Mata (see video at bottom) requires you to kick your leg backwards and catch your opponents inner thigh to throw them to the ground.  Stretching also helps with keeping balance so I have a better stance when doing throws.  With Ju Jitsu, my flexibility can be used to my advantage.  I mostly grapple men, so in those cases especially, I can use my flexibility to get myself out of holds or submissions where I can't out muscle them.  

Overall I find stretching to be very beneficial for fitness.  I can squat lower, kick higher and throw better than I could before now that I stretch so often.  I find my posture is better as well.  I focus on trouble areas like my hamstrings and quads which are a bit more restricted than others.  It has always been my goal to do the splits in both directions and I am getting closer! I find stretching feels so good, especially when I am sore and I feel better after a good long stretch.  

                                                     Some of my favorite stretches

An Uchi Mata type throw  

Tornado Kick