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Charles
03-23-2006, 06:06 AM
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=6e2da992e3fd9010VgnVCM200000cee793cd____&page=0&pageLocation=true&print=true&url=http%3A%2F%2Fwww.menshealth.com%2Fcda%2Farticle.do%3Fsite%3DMensHealth%26cha nnel%3Dfitness%26category%3Dfitness.tips%26conitem%3D6e2da992e3fd9010VgnVCM20000 0cee793cd____%26page%3D0%26pageLocation%3Dtrue

vjw
03-23-2006, 11:40 AM
Hi Charlse,

If you are trying to increase your flexibility beyond its current level during a class warm up then I think you are starting wrong. My aim during warm up is to first warm up the muscles (a warm muscle will stretch further than a cold muscle). Then I go on to do movements that will prepare me for the class that Iím warming up for, exercises that will mimic the movements we will do and that will allow me to comfortably move in my normal range of motion. For example, before doing Kotegaeshi, you would apply Kotegaeshi to your own wrists in a gentle rhythmic motion several times. I used to attend a yoga class an hour before Aikido but found that my muscles had not recovered sufficiently to perform well in class. So I suggest you do static stretching at the end of class and other times when it will not affect your physical activities.

Hope this helps,
Vic

MaryKaye
03-23-2006, 02:38 PM
My dojo does "lie back from seiza"exercise at the start of classes, and I can generally get my shoulders no closer than a foot from the mat, with some discomfort.

After a very vigorous two-hour seminar the guest instructor asked us to do this as a part of the wind-down, and I lay back flat on my back on the mat quite effortlessly. Since then I don't worry about doing anything to increase flexibility during start-of-class warmups; I just try to move a bit, get warmed up, and develop some rhythm. If I want to work on stretching, I do it afterwards.

Skipping the beginning of class warmup does *not* work for me; I tend to hurt myself taking ukemi if I haven't done some preliminary movement. But I think it's movement and warmth, not stretching, that matters. Jogging a few blocks works better than our warmup exercises, in fact (except that I hate doing it).

I have been pleased to find that, while I have never been flexible (stopped being able to touch my toes at age six) and this isn't improving a whole lot with training, it doesn't seem to get in the way of practicing and enjoying aikido.


Mary Kaye

wmreed
03-23-2006, 03:22 PM
Interesting article. I'd have liked to have seen some references for the author's assertions, though.

vjw
03-23-2006, 07:13 PM
Interesting article. I'd have liked to have seen some references for the author's assertions, though.

Check this link to an ACSM publication (page 6, Stretching and warm up) : http://www.acsm.org/pdf/0180FS53.pdf

wmreed
03-23-2006, 10:48 PM
Check this link to an ACSM publication (page 6, Stretching and warm up) : http://www.acsm.org/pdf/0180FS53.pdf
Thanks!

Charles
03-25-2006, 07:26 AM
Interesting article. I'd have liked to have seen some references for the author's assertions, though.So would I. If true it has rather striking implications.

We start every class with five or ten minutes of follow the leader as the instructor warms up. Now I'm reading that the stuff we typically do is exactly wrong.

My favorite way to warm up before that is the 4 mile, down hill, bicycle ride to the dojo (the way back up the hill after the class isn't so favored). Often when I drive I get there early enough to do some Yoga but perhaps I shouldn't. Or perhaps I should but then follow up with 15 minutes of subori or something more active.

Mark Uttech
03-26-2006, 03:58 AM
I took a course in "Prevention and care of athletic injury" and I recommend it for instructors. There is something good to keeping oneself curious and current to enhance one's professional development and responsibility. One basic thing I learned was that a warm up should involve movements that you are going to be performing. In gassho

Janet Rosen
03-26-2006, 11:17 PM
re "lie back from seiza"--every sports medicine/orthopedist/PT/ athletic coach i've spoken to confirms my gut feeling this is BAD for knees. it increases pressure within the knee joint for no good reason--there are separate and quite safe stretches for any muscle or muscle group you think you are accomplishing with this "traditional" stretch.

ian
03-27-2006, 07:47 AM
Saw a study in New Scientist on different warm-ups tested in the military. Stretching BEFORE exercise did not reduce injuries, but slowly warming the muscles (gentle exercise) did.