How to Stretch for High Kicks and Flexibility | Basic PNF Stretching Technique
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- People always ask me how to stretch so they can kick higher. Here's a tip to improve your flexibility fast using the PNF stretching method.
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Flexibility in the martial arts is important. So, let me share a stretching technique that helped me kick higher back in my Taekwondo days.
The technique is called proprioceptive neuromuscular facilitation or PNF stretching. That's just a fancy way of saying squeeze and release. Here's one way to do it...
Put your foot up on top a ledge like you're doing a front kick. Now, press down with your heel as hard as you can and squeeze all the muscles in your leg for 10 seconds. Then relax.
Suddenly, you can stretch a little bit farther, right? It's like magic!
I recommend working that stretch four or five times on each leg. But don't stop there! Now turn your hip over into a side kick position and repeat the process. That way, you'll be stretching your groin muscles in addition to your hamstrings.
Even better, apply a few sets of PNF stretching, or squeezing and releasing, to every stretch that you do. It worked for me and I'll bet it works for you!
Please note that I'm not a doctor, I'm just sharing my personal understanding of PNF stretching. For me, it's an effective way to stop your brain from stopping your body from holding you back when you stretch. By adding tension voluntarily, you override the body's protective reaction of tensing up on its own.
Safety first! Before you try this, remember these three tips...
One: Warm up. Make the time to break a sweat and get your blood going before you stretch.
Two: Be patient. If you push too far, too fast, you're just going to get hurt. Then it will take even longer to reach your goals. Take it slow and steady.
Three: Give yourself time to recover. Remember that sore muscles are still healing. You can always practice, but save those deep stretches for another time.
That's it! Go get that full split!
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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.
#howtostretch #highkicks #ando - กีฬา
I have Said it before and im going to say it again: this guy is awesome
Very cool of you to say. Thank you!
Public enemy there is nothing bullshit about okinawan or Japanese karate. There are schools that teach the combat side, schools that focus more on etiquette and tradition, schools that emphasise sport, and even schools that use karate as a framework for nothing more than keep fit. None of those things are bullshit. They all serve the differing wants and needs of their students. Not everyone dreams of dragging a warrior off his horse and beating him to death with his bare hands in some highly implausible scenario where that kind of warfare becomes the norm once again. And none of it changes what karate actually is.
Anf Trew What? I think you are Talking to the wrong person!
Public enemy. Mm
Doctor Frankenstein Sorry, I meant absolutely no offence in my comment. I just don't believe there's any bullshit in someone sharing their passion with others without seeking financial gain. Everyone has their own motives, and as long as they're not forcing or coercing anyone, fair play to them.
"Woah big fella"😂😂😂
+RMA 4 LIFE That's how my brain talks at least! :-)
Very good information, thank you! I use some of this in my stretching, but now I'll do it more. The thing that has helped my stretching the most is to put the time in and hold the stretches for longer periods to give the body time to adjust.
Absolutely! Slow and steady!
Thanks for this! I'm a second Dan in taekwondo but I can only kick to my waist so this is really helpful
Great! Still, as you get older, waist high kicks might be all you need!
thanks a lot Ando! Will definitely implement that
Great! Hope it helps!
One thing I really liked about you is that you reply to almost every comment.... that’s really awesome
I try! Thanks for being here! 😁
Ando Mierzwa hahha yeah of course your content is also amazing
@@creativeaaditya2436 Big thanks!
Ando Mierzwa you’re very welcome.....
I feel that i'm watching useless videos on TH-cam but when's I come to your channel, your greatness impresses me :)
+mustafa rashad Very kind of you to say, sir!
your training lessons are so simple and easy. and you are the smartest trainer on the youtube. I have never seen such simple stretching excerises on youtube
That makes me very happy. Thank you, sir!
Finally! A stretching video that makes sense...!!!
+Sketchrcat Glad you liked it! Thank you for the comment!
I REALLY needed this tip! Thanks Ando!
My pleasure, sir!
Hi Ando, The past two days I have been applying your stretching methode. For me it really works very effectief, smooth and safe. After the squeezing (or during the relaxing-phase), I can stretch at least 50% more than the regular stretch I normally did (without squeezing). Thanks a lot!
That is awesome! Thanks for letting me know. Keep going! :)
What a great AROM stretch, and approach to relaxing mentally to control the electrical impulses of the fascia. I dont know why I didn't think of this. Thank you
Glad it helped! Happy kicking!
It works thank you!!
Brilliant. I regularly stretch, but have never done the tensing up thing. I'm definitely going to give it a try.
I think it will help!
thanks for the tip. I like shadowboxing for cardio everyday. this is awesome tips to help..
Awesome! 👍🏼
I saw this technique elsewhere and it really does work. Even though I practice a different Martial Art, these videos of yours are extremely helpful. Thank-you Sensei! ( Oss! )
I appreciate the kind words. Thank you!
thanks for the tip
Thank you for watching!
Thanks for this video! I enjoy and learn from each one.
I really appreciate that. Thank you!
Thanks a lot! my son is going to test for 2 Dan in a month..at least I'll be able to practice stretches with him. WE REALLY APPRECIATE YOUR WORK!
That is awesome! Good luck to both of you!
Thank you Sir, great advice and technique!
Much appreciated!
I use to do what my teacher called DYNAMIC stretches--do a normal stretch- to the comfort point- not much more-- then as it was relaxing into the stretch- use the conflicting muscle to PULL AGAINST the stretch.. THIS is just what you just told.. just in a better way!!! But it works- not only does the muscle tighten and tone- but actually builds flexibility.. I'm doing that on a very toned down level right now.. but then- not everyone is 66 and have been mashed between two full sized trucks.. :)
Thanks for the support, sir!
The best youtuber. As someone who is stuck in quarantine, this makes great practice while I can't go to the Dojo.
Thank you for the kind words! Happy training!👍🏼
Thanks! You, too.
Thanks Sensei! Great explanation!
Glad it made sense! Thank you!
Insightful, practical and hilarious! Keep it up sensei! :D
Awesome. Thank you very much! :)
woohhh a whole new stuff in the market
Great video, I was looking for something like this.
Awesome! Thank you for the comment.
Are you psychic? I've was just dwelling on how I need to learn this and this video pops up! I love this channel!
Love when that happens! Thank you! :)
That's AI ... Computer did sync with your brain and can understand what you are thinking or simply your cellphone is spying on you for Google ads.
This is a great explanation of a process that I have used in TKD. The ability to have the control of leg for multiple kicks in sparring or patterns requires flexibility. Although, I can perform a head kick, but my ability to have the control to perform a double high round house isn't there. It's as if I can stretch and retract but I have no ability to perform the kick again with my leg in the air. I'm hoping that with increased flexibility I'll be able to hold the leg up and execute the kick again. This skill is essential in the higher patterns.
Hi James! For me, the keys are flexibility and structure. If your posture is off in the kicking position, you'll lose your balance or drop your leg no matter how flexible you are. You probably know that already, but thought I'd mention it. Keep kicking, sir!
Thanks Sensei A!!!!! I will try it.
Awesome!
I appreciate it Sensei, thank you so much!
My pleasure! Thank you for watching!
Great tips again! Thanks very much! Imma try and combine that with the always be conditioning workout to see if it makes faster improvements!
Awesome. Just do what you can do! :)
Thank you so much for your video, I learn from all your video I watched. U are a good master of martial arts.
Thank you very much for the good vibes. Happy training! 🙏🏻
Probably the best channel I've ever met.
One problem:Its 1:10am and I have to get up in 6 hours.
Thanks for the tips
My pleasure! Thanks for watching!
Another amazing and super useful video Sensei Ando! Excellent stretching exercise💪👍
Always happy if you’re happy, my friend! 😁
I've learned more from you than any other sensei I've paid for. Thanks! 👌
That's a great compliment. Thank you!
@@AndoMierzwa very sensible and applicable thanks for sharing awesome tips.
@@atherquadir MY pleasure, sir. Thank you!
Inspiring, thanks
😥😥😥😥😥😥😥😥😥😥😥😥
Well done and useful
Thank you very much!
Nice video sensei.thank you
Thank you for watching!
Thanks Sensei.
Absolutely, sir!
Thank you again
My pleasure, sir!
I believe thats the secret sensei Ando coz i tried this and it works. Thanks.
+Greg Reyes Simple and effective. Awesome, sir!
Classic stretching 👌
Tae Kwon Do
Thanks a lot I really appreciate it
Thank you for watching!
good tips, thanks
You're very welcome, sir!
It works perfectly, I feel my leg lighter ALOTTTT....Thank you very much!!!!!
Awesome! Good work!
Thanks Ando...
My pleasure! Thanks for watching!
AN awesome Vid! Thank you Sensei Ando!
Thank you very much! Hope it helps!
That's very, very similar to what I did during TKD training. The difference is we laid on the floor (tatami mats), while we had a person step on the dobok pants to pin one leg to the floor while they pushed our leg towards our head, until we hit a point until we felt a bit of pain, when we stopped. At our instructor's signal, we would push against them as they tried to hold it in place. Pretty much the same exact thing you are talking about, only with a partner and lying on the ground.
Awesome. You got it! 👍🏼
Great Ideas. I learned similar techniques from Bill Superfoot Wallace VHS tapes, however he did no t mention anything about PNF. Thanks Bro.
My pleasure, sir! Keep stretching! :)
Thank you Sensei
You're very welcome, sir!
Finally someone explains PNF so that i can understand!
Hope it helps! 👍🏼
@@AndoMierzwa it does for sure. I've been doing isometric holds to strengthen the hip contraction as well. Can practicing kicks daily increase height too? I'm not sure if I'm wasting time doing 50 kicks a day.
@@jeremym1288 Kicks can surely help. But focus on HOW you do them, not how many.
This is helpful and interesting to watch.
Thanks for saying so!
Awesome! I will try these,
Let me know how it goes!
Thank u so much
Very welcome!
Huge! I need more flexibility for tricking but haven't gotten very good results yet, my flexibility in my high kicks my greatest inhibitor
You’re not alone on that! Keep working on it.
Thanks a lot for this! I'm starting kung fu for the first time (besides a couple of classes I took a few years ago) tomorrow and have been really worried that I'm starting too late (I'm 15) or that I wont be flexible or strong enough but your videos have really helped be and are part of the reason that I decided to go through with signing up in the first place!
Never too old! Go for it!👍🏼
@@AndoMierzwa Thanks 😄
Спасибо...ты молодец😎
Thank you this has helped me, I've been doing them
Hope it’s helping, Susan! Slow and steady!
@@AndoMierzwa ok will do
thank you sensei
My pleasure, sir!
Very helpful..thanks
You're very welcome, sir!
Again Sir! I love this video! Thanks for great tips! I will start applying it.but yes! I can't get sweating but I will try to warm up my self as best as I can without getting exhausted.(so I can enjoy high kicks after stretching)
Thanks again!
May Allah reward you with best from his treasures.
Blessings upon you as well, sir!
Very nice video sir 👍👍
Very kind of you! Thanks!
Thank you.
My pleasure, sir!
Thank you!
Thank you for watching!
@@AndoMierzwa have a nice day
Thank you for a such wonderful and informative Video Sensei Ando :-)
Master like you have been my inspiration on starting my own Martial Arts Tutorial Channel that everyone can follow and do no matter what color,race,age, size or gender etc. They are.
More power to you and God bless :-)
Bless you too, sir! Good luck on your channel!
Since I am typically full of sh.t, When I heard "squeeze & release" I started thinking about #2. Who knew the same technique could be used for flexibility. Thanks Ando!
No comment. :-)
Cool technique. The best way I've found for stretches is to stretch while watching TV and just sit in it. Or while doing laundry, or anything else that require minimal effort, TH-cam also.
Yes, indeed. Multitasking is a great way to stretch!
Good video🔥
Thank you very much! 🙏🏻
excellent
Thank you very much!
hey ando i hate stretching, but i do it because i know that it's beneficial
I hear you. I'm still trying to talk myself into stretching, too!
Nice. Thanks Sensei Ando. This tips I already know and from the time I got the Chikungunya here in Brazil, I experiment the diagnostic of my legs are with some kind of problem that could give me a lot of problems and maybe take me out of martial arts forever. But I (with patience) wait to find a Sport Doctor that gave me new hope. I must wait at 3 years to full recover. In this time I'm comming back to training. This week with caution and, I think, from the very beginning (patience must be worked) to get the point before the ill. Thank you one more time for these awesome videos and tips. Health and peace Sensei. Oss.
Wow. So much patience! Happy to hear you are back in action, sir! Happy, healthy training to you!
thank you sensei.
Awesome
Thank you very much!
Thanks
Welcome!
I used to be able to do a full split since before I started martial arts. but when I was 30 I didn't warm up one day and I started kicking the bag, then I felt something pop. my hamstring muscle fibers snapped. it was the worst pain I had ever felt. I was out of combate for a year. after that I couldn't touch my toes. then I started doing yoga and that helped alot, but I still can't do a full split. I feel like a little bump in my hamstring. I'm going to try this stretching technique you just posted.
Don't push too much though, you've been severely injured, so maybe you'll just never attain that level again, and trying so will only risk causing injuries.
Not a doctor though, but be careful with yourself. Health is precious.
Thanks
Another great reply, Julien. Thanks!
Sorry for your pain, sir. Thankfully, you don't need to do a full split to be an effective martial artist. Just do what you can do!
Good solid advice :)
Thank you, Sifu! :)
Taekwondo 💕
👍🏼👍🏼
It's like this. In order to relax the muscle and stretch it, you first have to tense it. I remember the Stretching Scientifically VHS tapes back in the 80's.
Good memory!
I actually trained kicking leg for a year and it's really strong now!
Hopefully, you’ve got two good kicking legs! 😁
@@AndoMierzwa I do!
Fascinating. I have definately found self-consciouness a problem - it is much easier when you just go with it. What is the brain for again? - it just seems to get in the way...
Ha! I wouldn't cut out your brain just yet... it can still come in handy. :)
This sounds so fucking simple but I feel like I've just became enlightened. Namaste Mr Sensei
Namaste! 🙏🏻
I can do high kicks even tho I can't touch my feet, must be an alien
That's called dynamic flexibility. That's better than static flexibility
Heavy King No it's not. If you're good in static flexibility, you'll be even better in dynamic flexibility. You can go above your static stretch max for a short time, with the help of your muscles. But if you increase that static stretch max, you'll do wonders with your dynamic flexibility.
maybe your legs are 2 or 3 times longer than your torso!
Awesome. Use what you got!
One definitely helps the other!
"I don't get it either, but it works, so give it a try!"
😄👍🏼
Guys awsome.
Thank you kindly, Skye!
I playing taekwondo...but I am not a player...I still training to become a player next year ... thanks to you and this video..
+waren esmao Awesome! Go for it!
liked it!
Awesome!
Yo sensei guess what.I won first place on a karate tournament today!!
Hey! That's great! Congrats!
very very cool
Glad you liked it!
i subscribed ur channel sir
and sir keep it up u have 1 more supporter
That means a lot to me. Welcome!
YOU LOOK GOOD WHEN YOU TALK BROTHER.. A CONFIDENT AND A USEFULL TALK...
Thank you, my brother! 👍🏼
thank you sir for this video
My pleasure! Thank you for watching, sir!
master i am a small 13 years kid so no need sir
We all deserve to be treated with respect!
Ando do you make screenplay before recording? I think you do and that makes you a professional youtuber ;)
Yes, I always plan what I'm going to say. I don't want to waste your time!
i did it i works
Awesome!
Awsm.....😊😊😊😊😊
Thnku 😁
Thnku 😁
Great video, I'm gonna try this at home ! Could you do one about defense and stand up position pls ?
Have you seen this one? th-cam.com/video/Xg83g5EA3Us/w-d-xo.html
Thank you I haven't seen this one ! Keep up with the great work !
My pleasure!
I have Like and subscribe 😋 i rlly Like your video
I LoVe you Sensai ....
Love you, too! :)
lol watching this while I have to take shit. So when you said squeeze and release I had to pause the video haha
Good lord!
Kinking tutroial sir
Darion Collins ..Nagative thoughts huh.?😀
Ando Mierzwa ..sir do u teach Flibs too?
5 sets of 10 seconds is definitely going to hurt in the morning....Thanks for the great tips
sensei please make detailed sparring videos
please
Sparring for tournaments or self-defense?
Hi since I haven’t worked out for sometime my shins and muscles between knees and ankles ache all the time!
Try curing your toes when you're not working out... that helps me!
Hi Ando. I re-engaged in TKD in May of this year, two weeks before my 56th birthday- it's been 15 years since the last attempt. Your vids are informative as well as inspiring. My instructors have mentioned PNF several times and it does work. Although I have limitations by virtue of the biological clock ticking down, I nevertheless have goals set recently initiated a 28 day flex challenge to increase my hip flexors, hamstrings, etc... to elevate my kicks. Thanks for the vids. What do you suggest for leg strengthening exercises for explosiveness?
Very cool, Gary! Love your 28 day flex challenge. I might extend it to 6 months, though... these things take time! :) For explosiveness? Hard to beat plyometrics. Weights just don't do it for me. Happy training, sir!
Thank you for the reply Sensei. Okay, I have more learning to do (plyometrics) as I think you're spot on about weight training. Copy on the extending the flex challenge to six months- makes sense, Sensei. But I feel great and can't wait to see what '18 brings me.