Aikido, like any physical activity, based on a healthy body. One important factor in maintaining physical regimen flexibility through proper stretching and though almost all activities spanning Aikido in one form or another, it is important to get the proper stretching exercises to build up in the pre-practice warm-up, and at the end of the session, as part of “warm-down”.
Stretching is different from warming! It is an important part of foreplay. Warming is literally the “warm up” or increase your body temperature. A proper warm up should increase your body temperature by one or two degrees Celsius. It is very important for your general warm up before you stretch.
Heating can do more than just loosen stiff muscles, when done correctly, it can actually increase muscle performance. On the other hand, poor heating, or no heating at all, can increase the risk of subsequent injury.
Ideally, a particular route only work the muscles you are trying to stretch. Isolating muscles work with a given stretch means that you do not have to worry about having a resistance by more than one muscle group to overcome. In general, the less muscle you are trying the same, better shelf.
Any decent Aikido instructor (especially those who have qualified coaching) should know the difference between the safe and unsafe.
Proper breathing is important when stretching. Proper breathing helps to relax the body, increases blood flow and helps remove lactic acid from the muscles. Take a slow, relaxed breathing as you stretch, exhale as the muscle is stretched.
The proper way to breathe is to inhale slowly through your nose, expanding the abdomen (not the chest), hold your breath for a moment, then slowly exhale through the nose or mouth.
Basic Rules of Stretching
• The first warm-up
• Non-ballistic that stretch. use movement “bounce”
• Hold your breath while stretching
• Stretch slowly and gently
• Try to keep your stretch for about 20-30 seconds
• Pain is the brain’s way of telling you to stop!
• If the tendons and ligaments stretch, do not!