I want to reiterate that most people can do these exercises with no problems. Since modern research has proven that there can be harmful effects for a minority of people, however; it is important that fitness professionals (and if you are a teaching Black Belt, then you qualify) take a conservative approach and utilize only the safest exercise routines.Remember that the purpose of any exercise program-from martial arts to aerobic dance-should be to enhance overall health. You must take into account factors, such as pre-existing medical conditions, age and prior fitness levels of your students.A pre-exercise screening of all your new students is an excellent way to become aware of any potential problems. For those students, there are exercises that contain dangerous body alignment, locking of joints and compression of certain body structures, which can lead to a higher risk of orthopedic injuries.These exercises are the topic of this column. You would be wise to file this information away, if even only in your mental file cabinet.
Hurdler’s Stretch
This exercise mimics the motion of a hurdler jumping over hurdles. We used to do this stretch often during my martial arts classes, as I was advancing through the ranks. We would bend one leg back and rotate it towards the back, while we stretched and reached for the front foot (Fig. 1).
The problem comes because the position of that bent knee creates much pressure on the knee ligaments. It’s not good to strain anyone’s knee ligaments, especially those students with pre-existing problems in this area (and there are probably more people than you think that have experienced weak knees).
A much safer alternative for your students is to use the “modified” hurdler’s stretch position (Fig. 2). Extend one leg and bend the other, so the sole of the foot touches the knee of the outstretched leg. This relieves the strain on the bent knee because it is not pulled out and tucked back. Remember to keep the torso straight and the head aligned over a neutral spine, as you reach out and stretch over the extended leg. Hold the stretch several times for 15 to 25 seconds.
Warm-Ups
I want to remind you that any exercise/stretching routine should begin with at least a ten-minute warm-up period.
This can be traditional calisthenics (jumping jacks, slow running in place, etc.) or kata done in slow to moderate speed. You should not bow in and start doing stretches, immediately. The muscles must be warm first.
“The purpose of any exercise program-from martial arts to aerobic dance-should be to enhance overall health. You must take into account factors, such as pre-existing medical conditions, age and prior fitness level of your students.”
In the first Controversial Exercises column, I explained that toe touches could be bad for some people, with prior lower-back problems. If you support yourself by placing your hands on the floor as you lean forward and stretch, then you can relieve the strain on the lumbar ligaments of the spine. The problem occurs when you lean forward with a sustained and unsupported torso, which places much stress on the lower back.
Bending windmills, where you swing your arms down to the floor and up behind your back, as you lean forward (Fig. 3), are especially dangerous for students with weak backs.
Keith D. Yates, M.A., is a veteran martial arts teacher who earned his first Black Belt in 1968. He served for several years on the Physical Education faculty at Southern Methodist University in Dallas, where he introduced the first martial arts program for credit in a southwestern university in 1971.
