As we continue to explore the depths of Tai Chi and Qigong training, I felt it was time to take a look at (ROM) range of motion and flexibility. What is the difference between passive, active, resistance, ballistic, forced, dynamic and PNF stretching? CLICK HERE for more information There is much controversy on what is the best way to stretch our bodies and if it in fact has any positive affect on us either before or after exercise.
Stretching in the good ole' days...
When I first began my martial training, almost 30 years ago, we did a lot of forced and ballistic stretching. My "stretch buddy" would try to force my ankle to tickle my ear; OUCH! The best part of that training was when I got to do it to him; OR we would get into the deepest position we could (on our own) and try to "ballistically" bounce our way to more flexibility. Sadly, I still see this type of stretching used in some martial arts schools today even though it has been scientifically proven dangerous! There is even a wonderful example in one of my old martial arts equipment catalogs that sums up this type of physical abuse quite well. On one page you see several different stretching (torture) machines designed to give you higher kicks and let you do the splits; on the very next page is presented their full line of knee and ankle braces.
Seriously Mixed Signals...
There are so many mixed signals in the fitness industry that it is really hard to decide what is accurate and healthy for you. There have been many times where today's "FAD" has become tomorrow's injuries. I even saw an interview this week with a Japanese "fitness expert" that is teaching people to restrict the circulation in their arms and legs (with straps) to help stimulate the secretion of growth hormones in the body during exercise. I wish I were kidding... Although they can do it in short bursts, our bodies are not designed to be pushed to extreme limits all the time. Yes we need to exercise to stay healthy, we also need to add eating right and very importantly getting enough rest. A weakness in any of these areas will reduce the effectiveness of the others on our health and longevity. It has been proven that pushing the body to extremes reduces your life expectancy. "Burn out" is not just a cute term, it is a fact.
Bottom line...
If you are going to stretch, listen to your body and make sure what you are doing is safe for you. If it creates pain, strain or injury then you are not doing your body any favors. Through my training and work with students of all ages, I have found, without a doubt in my mind, you can effectively stretch your body with no pain and see real and prolonged results. Traditional Tai Chi and Qigong training can bring about significant results but the key, as always is consistency. Your body wants to respond, however, unless you are clear with what you want through consistent practice, your results will vary based on your level of commitment.
Be clear, be consistent and most of all be careful...
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