Bruce Lee, according to to Jesse Glover ( Bruce Lee’s first student), was concerned with losing speed and power with increased flexibility.

This is a common issue among martial artists who wish to have greater range of motion but do not want to sacrifice their current physical attributes to achieve it. Improper stretching regimens can lead to joint destabilization, reduced muscular strength, and injuries to the tendons, ligaments, and cartilage. Yet, it is common knowledge that stretching can help reduce injuries and increase performance. So, how can you increase functional flexibility without the potential dangers and adverse effects?

The key to functional flexibility (flexibility that is actually useful in real life) is incorporating a program of strength training with stretching in the form of dynamic, active, and isometric type of stretching exercises.

Unfortunately, the common understanding of “stretching” and “flexibility” is actually “passive flexibility” which also happens to be the least useful and most dangerous. A passive stretch, for example would be trying to force yourself into the splits as you hold yourself up with your hands, or having a partner force you past your normal range of motion as you try to work past the pain. These methods are a surefire way to injury for the untrained athlete.

More constructive stretching (to train high side kicks for example) would include something like this:

1. Warm up for 5 - 10 minutes with light cardio such as skipping rope.
2. Continue the warm up with two sets of 10 straight leg side swings that take you just before you reach your range limit.
2. Perform two sets of 10 deeps squats using a wide horse stance and slow pace ( at least 5 seconds per squat)
3. Perform two sets of side lunges concentrating on using your adductors (inner thigh muscles) to help bring you back to a standing position.
4. Finish up with two sets of 10 slow motion high side kicks.

Alternate this routine with high speed/power sidekicks at a heavy bag after a warm up.

This is one of many functional strength and flexibility routines that can help you reach your desired range of motion while maintaining, or even increasing functional strength.

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com