spinecenter.com
A Day in the Life
of a Warrior - 1
While you'll need muscular strength to train in martial
arts, true ability is not derived from mere brute strength alone, but also
from flexibility. As with any form of physical training, preparation for
a Ninjutsu session requires warm-up through various exercises. In this chapter
we look at a number of stretching exercises. These exercises are beneficial
even if you do not train in martial arts.
The purpose of stretching is not merely to warm up but also to prevent injuries. Remember that an intrinsic martial arts value is self-improvement, rather than deterioration.
Flexibility requires daily stretching exercises. When doing stretching exercises, remember this: Don't strain. While there is some truth to the axiom, "no pain, no gain," it does not apply to warming up. If it hurts, stop! Stretching too far can cause permanent damage.
For the best results, stretch to the point of maximum flexibility (when it begins to get uncomfortable), then stretch slightly beyond maximum flexibility and hold briefly. After a few weeks of practice, you will find that your maximum flexibility point increases a little with each workout. Don't try to do everything in one day. Remember that patience and doing nothing are also spiritual in nature.
This exercise increases shoulder suppleness and free movement.
Begin in a standing position, with arms extended at your side. Raise your hands up to the front of your body with the backs of your hands facing each other. Continue raising your hands and arms over your head and to your back. Stretch as far back as possible. Keep the backs of your hands facing each other. Continue moving in this circular motion until your hands are back down at your sides. Instead of relaxing, reverse the action to the back, repeating the circular motion in reverse. Remember to keep the backs of your hands facing each other. When your hands return to your sides, relax.
Continue for six repetitions, and increase repetitions by two or three other day, as comfortable, until you reach 24 repetitions.
These exercises increase hip rotation and the suppleness of the legs, with increased repetition, as above.
Stand in a relaxed position with your fingers interlocked on top of the head. Keep your body straight; do not lean to the side or forward. Bend to the right, then to the left. Do not bend the knees and keep the feet flat on the ground.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Place your feet about twice as far apart as your shoulder width, with your hands resting at your sides. Hold one ankle with your hands and bring the entire front portion of the body down to your leg, or as far as you can. Repeat to the other side.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
From a standing position, with your legs about l/2 of your shoulder width apart, hands clasped behind your head, keeping your back straight and your feet flat on the ground, squat straight down. Now, continuing to keep the back straight, return to standing position and repeat.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Stand with your feet slightly farther apart than your shoulder width, your fingers locked behind your head. Stretch your hips by twisting first to the right, next to the left. Make sure your feet stay firmly planted, flat on the floor. Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin with your feet slightly more than twice your shoulder width apart. Place your left hand on your hip and turn to face your right side, keeping your left leg straight and bending your right leg. Lunge forward, bending your left knee down and raising the right heel so that only the ball of your foot is on the floor. Press diagonally downward and slightly forward with your left hand. Repeat on the opposite side.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin with your legs about twice your shoulder width apart and your hands at your sides. Squat down by bending one leg and keeping the other leg straight. (While performing this exercise try to keep the foot on the bent leg flat on the ground. Do not actually sit on the floor. Use your muscles to keep the buttocks off the ground.) Bend to the side toward the straight leg and bring the entire front portion of your body down on the extended leg. Without moving your feet, wrap your arm around your bent leg for support, and bring the entire front portion of your body forward to the floor.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin with your knees straight and place both hands on them. Your feet should be flat on the floor. Lifting your feet so that only the balls are left on the floor, bend your knees slightly, or about 1/3. Repeat a few times, then turn on the balls of your feet and move your knees clockwise. Repeat in the other direction.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin by sitting on the floor with one leg extended and the other tucked in toward the groin. Place your hands on your ankle of the extended leg and bring the entire front portion of your body down on the leg. Return to an erect position and bring the front portion of body forward to the ground. Switch legs to repeat.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
This exercise is designed to strengthen the neck muscles.
Begin with your hands on your hips, then bend the head backward to the point of maximum flexibility. Bring your head forward, stretching your neck. Now return your head to an upright position and face to the right, then to the left. Remember to stretch. Return your head to an upright position and relax. Now bring your chin toward your chest and turn around and make a complete circle, taking care to rotate your head and stretch your neck slowly and fully. Now repeat the exercise in a counterclockwise motion.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin in a standing position. Bring one leg up and grasp the bottom of your foot. Now extend the leg. With your grip, pull your leg upward as far as you can. Repeat as often as you can, then switch to the other side.
Begin in a hurdler's position, with one leg extended and the other bent and extended to the rear. Bring the front portion of your body forward onto the extended leg, then continue to stretch in a large clockwise rotation. Now change directions.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Making sure to keep the inside of your rear foot on the floor, instead of the instep, begin in a complete sideways split. Now bring the front of your body forward onto your front leg.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin a forward split position. If you are a beginner, start by simply placing your feet as far apart as you can while assuming a seated position. Begin stretching by bringing the front portion of your body to the left leg, then to the right leg. The goal, if you can, is to lean sideways, so that you are stretching your side, groin, and upper-thigh muscles. Now bring the entire front of the body to the ground. After a few repetitions, repeat on the other side.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin by bringing the feet (sole to sole) in toward groin. Place one hand on each knee and push the knees downward until they touch the ground. Hold your feet with both knees on the ground and stretch forward. Try to put the entire front of your body on the ground.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Begin by lying on your back with both arms extended to the rear. Start a typical sit-up movement, but bring your arms overhead and forward to meet your rising legs.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Lie on your back with fingers locked behind your neck. Begin a typical sit-up movement, but at the same time bring your bent knees forward to meet the front of your body.
Continue for six repetitions, and increase repetitions by two or three every other day, as comfortable, until you reach 24 repetitions.
Making a decision to commence martial arts training is making a commitment to change your life. Like most lifestyle changes, martial arts training should not be taken lightly. The full benefits of this way of life can only be realized through total dedication. While (as I've already said) you cannot learn martial arts from a book, you can certainly get a feel for it.
Remember, the level of growth you can achieve depends on the size of your commitment. Like spiritual awareness, in martial arts there is no end to heights you can reach.
| << Return To TOC |