Stretching your way to the Box Splits – Part 1

With my new app Stretching for Martial Artists due to be released soon I thought I’d give you a taster of what to expect.

“How do I develop the box splits?” is probably the question I’m asked all of the time and the answer is always the same “By Persevering!” 

You see, anything in life worth achieving (notice I said achieving and not obtaining) involves effort and that effort involves time and when ever there’s time involved, there’s perseverance. The problem is when something takes a long time to achieve, people get bored, de-motivated and frustrated – and then they give up.

Take weight loss as a great example. We all know someone on a diet. It’s quite possible we know someone on a permanent diet, however they never really seem to be eating all that healthily, at least not all of the time – there’s the problem. Because weight loss is a slow process, most people lose motivation and just give up, only to put on a few pounds and start again and so the circle continues.

 Stretching is the same. It’s a slow process but it’s even slower if you only do it just once a week. In order to develop your flexibility to any reasonable level you need to be stretching regularly. I once read a book that said you should stretch EVERY THREE HOURS. Of course this isn’t possible for the majority of us so I would suggest every other day as a minimum (and remember, this is just for those of you that want an improvement in your kicks – if you’re happy with them the way they are then carry on as as you are and delete this e-mail – or pass it on).

 When I tell people this their first objection is that they don’t have time. Neither did I but funnily enough, I did manage to find time to watch TV, read magazines and play video games (I was a teenager don’t forget :-). When I first decided that I was going to achieve the box splits I started stretching every night. This may be too much for some people but instead of sitting on the sofa and watching the TV I would sit on the floor and stretch. Instead of sitting on the sofa and reading a magazine I would sit on the floor and stretch (you get the idea). I would combine just five minutes of stretching with ‘waiting for the adverts to finish’. Then when they came on I’d stretch again but a different stretch.

 My main focus was the split style stretches and I would sit in a fully locked out stretch at my maximum for as long as I could. Then I would get up, have a walk around and stretch again. It probably took a few months but then, all of a sudden, I started to see the results in a big way. Then the motivation kicked in and stretching became my new religion. But not like we do in class, exactly as detailed above – why? because we don’t have the time in class to stretch like this as developing your flexibility is different to stretching your legs out so you don’t pull any muscles when kicking.

Stretching forms an essential part of any sport or physical activity and never has this been truer for anyone wanting to develop his or her kicking ability.  To become a successful kicker involves building muscles in the leg that are rarely used in everyday activities, and most importantly, increasing their flexibility.

Even the most skilled kicker will require (and probably already have) a good warm-up and stretching routine that they adhere to prior to their workout and anyone that fails to warm up and stretch themselves properly, runs the risk of straining and tearing muscles and ligaments that could result in long term or even permanent damage.

The following routine is the first of a series of effective stretching exercises designed to gradually increase your flexibility and help you to develop and improve your kicking ability.
Before commencing any stretching routine ensure you warm-up correctly to reduce the risk of injury.

First Routine
Stand upright with your feet together.
Keeping your knees straight, lower yourself from your hips reaching down as far as you can. Ensure you keep both legs straight with the knees locked at all times. Breathe out as you lower your body down and try not to bend the head too far back to avoid putting unnecessary stress on the neck and spine. As a guide, try to touch your feet or toes with your fingertips.

If you can successfully touch your toes with your fingertips, then reach a little lower and attempt to touch the floor keeping your legs straight at all times.  If you can successfully touch the floor with your fingertips, then reach a little lower still and attempt to place the palms of your hands flat on the floor.  If you can successfully place your palms flat on the floor, turn your palms face up and attempt to place the backs of your hands flat on the floor.

Hold the stretch for a count of 10 seconds and them raise back up slowly.
Stay as relaxed as possible during the stretch and don’t forget to breathe.
Repeat twice more

Second Routine
Start From a relaxed standing position as before.  Keep your legs straight and take hold of the backs of your legs with your hands, ideally around the ankle area for maximum leverage.

Breathe out and at the same time gently pull yourself down attempting to touch your chest on you legs. The temptation with this stretch is to ‘cheat’ by arching the back, therefore, ensure you keep your back straight at all times and bend slowly to avoid over balancing.

Hold the stretch for a count of 10 seconds and them raise back up slowly.
Stay as relaxed as possible during the stretch and don’t forget to breathe.
Repeat twice more

Final Routine
This time bend your knees taking 50 per cent of your body weight on your fingertips. Be sure not to take your knees past 90 degrees so as to avoid placing unnecessary stain on the knee joints. Hold that position for a count of 5 seconds.
From the bent position, keep your fingertips on the floor and straighten your legs once again. Increase the stretch by taking hold of the backs of your legs (around the ankle area) and use your arms as leverage to pull your chest closer to your knees. Once again be sure to keep the back straight throughout this exercise.

Repeat this final routine ten times by pulling down, bending your knees and straightening back up again to gain maximum benefit from this stretching routine.
Don’t forget to breathe.

That’s it for Part 1.  Look out for part 2 in the next few days.