Martial Arts Stretching - Children and Flexibility

With the increasing numbers of children beginning the study of martial artsand the often rigorous physical demands of themartial arts stretching routines, it is wise to understand the effects and risks of these exercises.Martial arts of the ages of two to fifteen should avoid all static type stretches(stretches which involve extending a muscle group to the maximum point of flexibility or beyond and holding it there) to prevent injury or long termdamage. The nervous system in children of this age is typically not advancedenough to provide proper feedback from their body on the limits of danger.Ballistic type stretches which employ a bouncing rhythm should not beperformed by students of any age.We will take a look at different age groups and provide general informationon the effects and recommendations for martial arts stretching training atthese ages.Ages 2 to 6Children of preschool age should not spend as much time dedicated toflexibility stretches as older children, adolescents or adults. Children of thisage group have a natural flexibility and easily keep their natural pliability inthe course of normal play. The effect of habit building and discipline is of more importance than any increase of flexibility for this group.Ages 6 to 10Flexibility of the back and spine reaches its natural maximum around theages of 8 to 9. The mobility of the shoulder and hip joints begins to decreaseat the ages of 6 to 10. It is important to start including dynamic stretchingmethods (those using motion to increase the range of mobility) at around 8to 10 years of age for those body areas to counteract this tendency. Armraises and leg raises are recommended exercises to incorporate to a greaterextent.Ages 10 to 13 The time just before puberty and its associated rapid increase height is oftenaccompanied with an increase in body mass. It is recommended to startslightly increasing the intensity of stretching efforts during this time toprevent a lessening of flexibility.Ages 12 to 15