Although fitness enthusiasts, coaches and martial arts instructors have been doing their favorite exercises for years, the new science of sports medicine has begun to demonstrate that certain exercises are contraindicated (meaning they are counter productive).
Admittedly, there is some dispute over these exercises, with many longtime practitioners saying they have done certain moves for years with no detrimental effects. However, since science has proven that there CAN be harmful effects for SOME people, it is important that martial arts professionals take a conservative position and utilize only the safe exercise routines.
After all, the purpose of exercise is to enhance overall health and maximize sports-related effectiveness. The exercise leader must understand and take into account factors, such as pre-existing medical conditions, and the age, sex, and prior fitness level of the target population. Improper body alignment, locking of joints, hyperextension and compression of certain body structures can lead to a higher risk of orthopedic injuries.
Standing Toe Touches
This is one exercise that martial artists have been doing for decades, if not longer. Students are told to stand with their feet either together or spread. Then, they are instructed to lean forward until their fingers touch their toes. Especially limber individuals are able to place their palms flat on floor. This is a great stretch for the hamstrings.
The problem is that the weight of the flexed and leaning torso can put too much stress on the lumbar ligaments of the spine and on the sciatic nerve.
In extreme cases, the spinal discs could become herniated or ruptured, due to extra stress. This is especially dangerous for students with prior back problems. Unfortunately, the instructor seldom knows which students have pre-existing conditions.
A Simple and Safer Alternative
In a supine position (on your back), bring your knee to your chest. Then, hold the leg with both hands behind the knee and extend and straighten the leg.
Hold that stretch for as much as 30 seconds. Do both legs.
The fact that the lower back is supported on the floor relieves the stress that can result from standing toe touches.
Remember that any exercise/stretching routine begins with a 10- to 15-minute period of warm-ups. This starts the blood flowing through the muscles (which actually increases their temperature-hence the term “warm up”). This also serves to increase certain chemical and nerve-impulse reactions in the body, thereby reducing the possibility of injury.
Remember that many if not most people can do the so-called “controversial exercises” with little problems; however, martial artists are trained to be prepared for the unexpected. Unexpected injuries need not take us by surprise. We should also be prepared to modify our methods of teaching and training if it can be proven that there are safer ways for our students and ourselves.
