Martial Arts Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 4 Mins

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: PUSH DOWN ON SHOULDER USING OPPOSITE HAND. LOOK DOWN AT THE GROUND OPPOSITE THE SHOULDER PUSH DOWN.

HOW: PUNCH STRAIGHT ARM FORWARD THEN GLIDE SHOULDER BACKWARD AS FAR AS POSSIBLE.

HOW: TURN YOUR TRUNK RIGHT AND LEFT TO ALLOW YOUR RELAXED ARMS TO SWING SIDE TO SIDE AROUND YOUR BODY, IMAGINING WATER FLINGING OFF YOUR FINGERS.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: WITH STIFF LEGS, HINGE AT YOUR HIPS TO DROP YOUR UPPER BODY AS FAR FORWARD AS POSSIBLE. THEN RELAX YOUR UPPER BODY TO HANG, ATTEMPTING TO TOUCH THE FLOOR. NOW REACH FOR THE LEFT FOOT WITH BOTH HANDS. REPEAT WITH A RIGHT FOOT REACH.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

HOW: KEEP BODY IN PERFECT STRAIGHT POSTURE. FOCUS ON RAISING KNEE AS HIGH AS POSSIBLE TO CHEST LEVEL. THEN RETURN KNEE TO REST. REPEAT WITH OPPOSITE KNEE.

HOW: CONNECT RIGHT ELBOW TO LEFT KNEE. THEN RETURN TO NEUTRAL POSITION AND REPEAT WITH OPPOSITE LEFT ELBOW TO RIGHT KNEE.

HOW: SEATED WITH ONE KNEE STRAIGHT. GRAB THE BACK OF YOUR LEG TO ASSIST FOLDING YOUR BODY CLOSER TOGETHER AS YOU FOCUS ON BRINGING YOUR NOSE TOWARD YOUR KNEE. USE 3 BREATHS TO PULL IN WITH EACH EXHALE. THEN REPEAT ON OPPOSITE KNEE.

SEATED WITH BOTH KNEES TOGETHER AND LEGS STRAIGHT FORWARD. GRAB THE BACK OF YOUR LEGS TO ASSIST FOLDING YOUR BODY CLOSER TOGETHER AS YOU FOCUS ON BRINGING YOUR NOSE TOWARD YOUR KNEES. USE 3 BREATHS TO PULL IN WITH EACH EXHALE. THEN HOLD FOR 3 BREATHS AT YOUR CLOSEST POINT.