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The Tao of Flexibility, By John Little

One of the most important components of any martial artist's training regimen is that of flexibility. Bruce Lee himself was forever coming up with new methods that would help to make him even more limber and he always made sure he was thoroughly warmed up before he commenced his martial arts training. Long time friend and student, Herb Jackson, recalls that the only "routine" that he ever saw Bruce Lee engage in was his stretching program:

"The only routines he did steady were the stretching routines he'd go through before a workout; before he'd start fighting or training. One stretching exercise that he did that I never saw anyone else do was one where you'd sit on the floor with a partner, your backs to one another and he'd push back on my shoulders with his shoulders so that in the finished position my head would be down almost to the floor. This way you'd get more flexibility in the legs. We'd take turns and see how far forward we could go. It was a hamstring stretch."

Even while was busy dubbing dialogue for a film, it was not uncommon to see him with one foot propped up on the back of a studio chair, while bending forward to keep his hamstrings supple and flexible. In his office at home he had a specially crafted stretching post that could be elevated by raising a bar to a desired level and then inserting two pints to stabalize it. This device allowed Lee to stretch even while watching television or reading a book in his office. Indeed, flexibility was the equal of aerobics in Bruce Lee's training program.

It might seem silly to need to argue the case for flexibility, especially to martial artists. After all, the general public's perception of martial arts practitioners is largely one of supremely flexible athletes, leaping into the air and delivering spectacular aerial kicks to dispatch adversaries. However, apart from Jun Fan Jeet Kune Do, Tae Kwon Do, Karate, Savate, and certain Northern styles of Gung fu, flexbility training isn't a staple in most arts curriculums.

Bruce Lee realized that flexiblity depends upon the joints and the elasticity and firmness of the ligaments (strong fibrous bands that fasten the bones together and encircle the joints), and upon the condition of the cartilage which covers the ends of the bones, and acts as a buffer to reduce friction.

A devoted student of anatomy and physiology, Bruce Lee was well aware that it was the lining of the ends of the cartilage, and the inside of the ligaments which secretes the fluid that keeps our joints well lubricated. The amount of the movement available to a given bodypart, of course, depends upon the nature of the joint to which it is affixed. A ball-and-socket joint, for example, such as that of the shoulder and hip, permits much greater freedom of action than the hinge-joint of the elbow and knee. The sliding-joint of the ankle is mostly limited to forward-and-backward movement; while the thumb, with its saddle-joint, can be moved freely either forward-and-backward or sideways.

The results that Bruce Lee obtained from his flexibility program are obvious whenever one views footage or photographs depicting his climatic battle against NBA superstar, Kareem Abdul-Jabbar. In some of these photographs, Lee -- who stood but five-foot-seven-and-a-half inches tall -- is kicking Jabbar (who stands over seven-feet tall) squarely in the chin! A feat that requires virtually a full side splits -- performed from a vertical position! These photos, taken on the set of the film The Game of Death, and, of course, Lee's own incredible stretching and warm up sequence from The Way of the Dragon, just before he steps into the historic Roman Colliseum to engage in a chess-like battle with Chuck Norris, reveal a suppleness of limb that would do an Olympic gymnast proud.

Lee was a deep advocate of flexibility training as far back as 1963, when he self published a little book entitled Chinese Gung Fu - The Philosophical Art of Self Defense, in which he devotes several pages to the necessity of keeping limber and cites several exercises deemed necessary to accomplish this. Even at this early stage his knowledge of proper exercise protocol regarding flexibility training proved to be light years ahead of that of many of his contemporaries.

Why You Should Stretch

There are many reasons why a sound flexibility program should form a part of everyone's exercise routine, but the following should suffice:

Stretching improves health and fitness. When combined with proper strength training methods, and aerobic cardiovascular workouts such as running, stretching provides the final one-third of the triumverat necessary for total fitness.
Stretching reduces the risk of injuries. Most everyday injuries and athletic injuries are caused either by trauma (i.e., a fall, a car accident, or impact with another individual) or by the overextending of a joint, muscle, or connective tissue which results in muscle pulls, sprains, and strains. Martial artists that follow regular and progressive stretching programs suffer at least 50% fewer overextension injuries than those who don't.
Stretching is a good warm-up/cool-down in conjunction with other types of training sessions. But above and beyond this, a pre-martial arts session stretching program improves neuromuscular coordination. And, when performed immediately after your workout, stretching will prevent soreness, as well as promote faster physiological recovery.
Stretching improves athletic performance. A more flexible martial artist is a better martial artist, and a more flexible athlete is a better athlete. Could you, for example, conceive of a gymnast with tight muscles? Any athlete who's more flexible than another automatically has both a physiological and psychological edge.
Done correctly, stretching is enjoyable. Have you ever awakened in the morning and, still in bed, slowly stretched your entire body? It felt great, didn't it? There is, in fact, just such a program (presented elsewhere in this book) based upon a series of static holds (i.e., muscle tensing of a muscle group in its fully-stretched and/or contracted position) that can be performed before you get out of bed in the morning! It's a great way to prepare your body to face the day ahead and not at all unpleasant.

When To Perform Flexibility Training

Anyone who is interested in improving his or her flexibility should stretch every day for at least 10 to 15 minutes. If you can manage it, stretching three to four times per week will gradually improve your joint and muscle flexibility, and daily stretching will increase your flexibility even more dramatically. Bruce Lee used to stretch first thing in the morning and then at various times throughout the remainder of the day, just to keep his edge.

The best time for most martial artists to stretch is just prior to their martial arts training -- and it should not be a hap-hazard affair. Many men and women do quick little stretches before engaging in some activity that are over so fast, it's impossible they could have warmed up their tendons and ligaments, let alone enhanced their flexibility. You've no doubt seen a runner briefly stretch his or her calves before setting off for a run, or a basketball player quickly stretch his hamstrings before going into a game, but such abbreviated stretching does very little for the individual looking to improve their flexibility.

In order for a stretching program to be truly effective as a warm-up, its duration must be in the 10 to 15 minute range, and it should include flexibility exercises for every part of the body. Done in this same manner, a flexibility workout also acts as an excellent "cool down" following a strenuous martial arts or weight training workout. You'll be truly amazed at how quickly you can recuperate if you unwind with 10 to 15 minutes of stretching after a workout.

For most of us, the ideal time to stretch is in the evening -- perhaps even as Bruce Lee used to do while watching television -- an hour or two before bedtime. This will help to relieve seem of the tension you've built up during the day and also give you a sensation that some have termed "stretcher's high" which, we're told, is somewhat akin to the endorphin rush associated with the more commonly known "runner's high" or the "pump" a bodybuilder experiences. In any event, after a particularly effective evening flexibility workout, you will find yourself pleasantly relaxed and will have no problems in getting to sleep.

Don't Get Ballistic!

Many martial artists stretch too hard or bounce into a stretch, losing much of the value of the exercise in the process. Correctly applied, stretching is a gentle exercise, and unless you pursue it gently, you will lose most of the benefits it can provide. Because it's very easy to injure yourself by overextending the range of motion of a joint or a muscle, biology has provided your body with two protective mechanisms. Both are specialized types of neurons (nerve endings). One type senses when a muscle is overstretched and signals this fact by feeding pain signals back to the brain, while the second type of neuron is part of a protective mechanism called the "stretch reflex." When a stretch is sensed by the second type of neurons to be progressing too quickly, the mind reflexively begins to contract the stretched muscle, which then proceeds to act as shock absorber, slowing and then halting the stretch before the muscle can be injured. This somewhat akin to the way your thigh muscles flex to absorb the shock of landing when you jump off a bench or other object onto the floor.

When you stretch a muscle group ballistically (that is, in a bouncing, jerky manner), the stretch reflex is activated and neurons serving the,muscle group in question send signals to the brain to actually stop the stretch. So while it may seem logical to some that bouncing would intensify a stretch and perhaps bring faster results, such ballistic stretching actually has the opposite effect. Because of the stretch reflex, the stretched muscles actually shorten and you come up far short of reaching a fully-stretched position.

To fully stretch a muscle (or joint), you must slowly ease into the stretch, in order to prevent the activation of the stretch reflex. The way to do this is simply by taking your time easing into the stretch; take 30 to 40 seconds and move slowly into a stretch to the point where you just begin to feel slight discomfort in the stretched muscle. This is the maximum point to which you should stretch. Should you attempt to stretch beyond this sensory pain periphery, you can actually begin to pull tiny muscle fibers apart, injuring the muscles.

So now you have enough physiological information to understand the requisites of the "perfect stretch." Regardless of the stretching exercises you opt to utilize, be sure to take 30 to 40 seconds to ease into each stretch. hen, once you encounter the pain periphery, back off slightly until the pain disappers. Once you've reached this "stretching zone," hold the stretch in that position for 20 to 30 seconds and, over time, try to work up eventually to one or two minutes in this position. Make it a point to breathe shallowly -- although with normal rhythm -- when holding a stretched position. And finally, relax the stretch and either repeat it a minute later or move on to another stretching movement.

If you are to receive the maximum benefit from your flexibility program, you must discover your personal stretching zone. It's only while holding a stretch in this zone that you will derive the greatest benefit from a stretching program.

Progression in Stretching

Anyone who has ever undertaken a stretching program - regardless of their present physical condition - should try to begin very slowly as the danger always exists of injuring muscles and becoming very sore if you push too hard. Proper stretching is virtually effortless, and yet you will slowly gain flexibility from even the easiest movement.

Beginner's Concerns

Beginners should back away from the pain periphery during their first stretching efforts and hold each stretch for only 20 seconds. They should also do only one repetition of a stretch for each muscle group. From this starting point, they should slowly add to the duration of each stretch (until they are able to sustain it for a full minute) and the severity of each stretch (until they are able to hold it in the upper range of the stretching zone, just microns from the pain edge). Once you reach this point, you can either add repetitions to a stretch (i.e., you can begin a second rep by holding it for only 20 seconds, and then gradually work it up to 60) or add another stretching movement for the same bodypart (again, begin with a duration of only 20 seconds). Based on conversations I've had with Bruce Lee's students, Lee was able to work up to holding his stretches for periods of time lasting between 30 seconds and one minute.

Flexibility Exercises

Bruce Lee's knowledge of exercise science was constantly expanding and nowhere was this more evident than in his pursuit of flexibility exercises. Every year (some have said every workout) Lee would add a dozen or so new stretches that would enhance the flexibility of his body in different angles and thereby improve his overall flexibility. Here then, are some of the flexibility exercises that Bruce Lee found particularly useful in this regard:

The Hamstring Stretch

Emphasis - The hamstring muscles at the back of your thighs.

Starting Position - In the basic Hamstring Stretch you are to lock your legs and extend your arms overhead, clasping your hands.

Stretched Position - Keeping your legs straight, bend over and touch your hands to your feet. As you become more and more advanced, you will actually be able to touch your torso to your thighs in this position.

Variations - Three variations of this exercise exist. In the first, the legs are spread and you bend over and grasp your legs individually with your arms. In the second, you bend slightly to the side and grasp the ankle of one leg with both hands, gently pulling your torso downward. The third version has you begin in a standing position and then bend over at the waist until your chin is flush against your shins.

Hamstring Stretch (With Partner)

Emphasis - The hamstring muscles at the back of your thighs.

Starting Position - With both legs held straight, stand on one foot and extend the other foot to be held by a partner or to rest on the top of a table or other fairly high, flat surface. One of Lee's clsoe friends and students, Herb Jackson, designed for him a "stretching stand," upon which Lee would place his foot and stretch -- even while reading a book. In this exercise, your torso should be relatively upright and your arms extended forward.

Stretched Position - Bend forward slowly and try to press your torso to your thigh. Both legs should remain straight throughout the movement.

The Hurdler's Stretch

Emphasis - This exercise stretches the hamstrings and groin muscles.

Starting Position - Sit on the floor and extend your right leg forward, locking it straight throughout the movement. Your left leg should be bent at a 90-degree angle and lying flat against the floor behind your body (another variation that Lee used was to place the sole of his left foot upon the inside of his right thigh). Your torso should be upright and your arms extended directly forward and parallel to the floor.

Stretched Position - Bend forward slowly over your right leg and grasp your ankle. Gently pull your torso down until it touches your right thigh. After stretching with your right leg forward, do an equal amount of stretching with your left leg forward.

Variation - This stretching exercise can also be done with one leg extended directly forward and the other held straight and extended to the side at a 90-degree angle.

Seated Groin Stretch

Emphasis - This movement stretches all of the muscles of the groin and inner thighs.

Starting Position - Sit down and bend your legs as completely as possible (ideally, your heels should be right up against your pelvic structure), and position your knees close together. Grasp your knee with your hands. Be sure to keep your torso erect throughout the movement.

Stretched Position - Use your hands to slowly push your knees apart until they are as close to the floor as possible.

Standing Hip Stretch

Emphasis - This exercise stretches the hip and buttock muscles.
Starting Position -- Stand erect. Balancing on your right foot and with your right leg held straight throughout the movement, bend your left leg and raise your knee up until you can grasp it with your hands.

Stretched Position - Pull up on your knee gently until you have reached the maximum range of motion for your hip and buttock muscles. Do an equal amount of stretching for both legs.

The Standing Pulley Stretch

As some equipment is required to perform this movement, some set up explanation is required. Attach one or two pulleys to the ceiling (the pulleys should be about five feet apart if you are using two pulleys) and pass a thin, strong rope through them so that both ends reach the floor. Next, fix the ends so they can be conveniently attached to the feet.

Emphasis - This is useful for limbering up and stretching the groin, hips and hamstring muscles. It can also be used to help train the leg muscles to kick properly.

Starting Position - Attach one foot to one end of the rope and pull the other end with both hands.

Stretched Position - Continue stretching the leg up, either forward or sideward, using your arms to gently pull the rope when necessary to increase the stretch.

Variation - You can pull the rope with one hand to practice correct kicking form.

Lunging Stretch

Emphasis - This movement stretches the muscles of the hips, buttocks and front thighs. Starting Position -- Stand erect, hands on hips.

Stretched Position - Step forward with either leg and bend it fully while keeping the other leg straight. Hold this position for the required length of time and then repeat the movement for the other leg.

Variation - Lunging stretches can also be done stepping to the side instead of directly forward, in which case the inner thigh muscles are stressed much more directly.

Thigh Stretch

Emphasis - This exercise strongly stretches the quadriceps muscles on the front of your thighs.

Starting Position - Stand erect and balance on your left foot with your left leg held straight. Reach behind you and grasp your right ankle with your right hand.

Stretched Position - Pull gently upward on your ankle to stretch your thigh muscles.

Variation - This movement can also be done kneeling, leaning backward, and bracing your upper body with your arms. In this variation you can increase the intensity of the stretch by merely bending your arms a little, but be careful not to overdo it.

Calf Stretch

Emphasis - This exercise stretches and tones all of the muscles at the back of your lower legs.

Starting Position - Face a partner or a wall and place your hands on the partner's shoulders or against the wall at shoulder height. Move your feet backward until your right leg, torso, and arms make a straight line. Your left leg should be bent.

Stretched Position - Gently press your heel down to the floor and if you can comfortably place your heel flat, put your foot back another four to six inches to intensify the stretch. Be sure to do an equal amount of stretching for each calf.

Full Back, Partner Stretch

Emphasis - This exercise stretches all the muscles of the back.

Starting Position - Sit down and face your partner. With your legs spread apart and the soles of your partner's feet pressing against your calves. Lean inward and firmly grasp hands with your partner.

Stretched Position - One partner either pulls strongly with his or her arms or leans backward to pull the other partner forward, gently stretching all of the muscles of the upper and lower back. Once one partner has fully stretched his partner, he or she repeats the favor for the other partner.

The Side Stretch

Emphasis - This exercise stretches the muscles of the sides and renders the waist supple.

Starting Position - Stand erect with the head upright, the knees straight, feet together and arms at the sides.

Stretched Position - Raise the right arm, stretching well, keeping the knees straight and bending as far as possible from the waist, sideways to the left, at the same time keeping the right arm straight and behind the head as far as possible, while the left hand stretches down the left leg. Perform this exercise several times, bending alternately to left and right.

The Back Bend

Emphasis - This exercise limbers up the spine, and front thigh muscles.

Starting Position - Stand erect with the head upright, the knees straight, feet together and arms stretched above and close to the head.

Stretched Position - Keeping the weight on the left foot, place the right foot forwards, with the heel on the ground. Make sure to keep both knees straight and bend backwards - from the waist - as far as possible. Return to upright position and close right foot to left foot, keeping arms stretched above head. Perform this exercise several times, with left and right foot alternately placed forwards.

Front And Back Bend

Emphasis - This exercise stretches the spine, the back muscles, and the tendons of the legs.

Starting Position - Stand erect with the head upright, the knees straight, feet together and arms stretched above the head.

Stretched Position - Keep the knees straight and head between the arms and bend the body forwards and downwards from the waist until the head touches the knees, then pass the arms back until your shoulders and arms are at a 90 degree angle behind your torso. Return to upright position, keeping the knees straight and bend the body backwards from the waist as far as possible and return to upright position again. Repeat several times.

Flexibility Training For Specific Bodyparts

For Wrist Flexibility

Bend the elbows until the forearms are parallel to the floor, then bring the hands to the front of the body, barely removed from each other, the wrists flexed until the palms face inward. Keeping the forearms parallel to the floor, rotate them until the palms of the hands are facing the body. Now shake the wrists. Lightly at first, then with increasing vigor. Execute the movement loosely and lazily. Work for an up-and-down movement of the wrists. This should materially increase their flexibility -- a vital factor for achieving maximum power in throwing a ball of any kind, or in the finish of a golf or batting swing, and indispensable for anyone seeking to attain physical relaxation through a toning up of the complete muscular system.

To Limber Up The Shoulder Muscles

Keeping the head erect, raise the shoulders exaggeratedly, trying to touch the ears with them. This is not ordinarily possible, but by raising the elbows (allowing the forearms to dangle) the shoulders will go much higher. Keep the knees slightly bent while executing this upward movement of the shoulders. This is important for the correct execution of the next movement. Allow the head and shoulders to droop downward until the arms are at full length and the forearms are between the bent knees. This is the relaxed position in which a monkey stands when he is at rest. At the same time, let the entire body, including the head, sag loosely or "flop." The torso and legs move as though you were sitting down in a chair -- Never bend over from the waist -- at the lowest point of this movement, the arms should dangle loosely, full-length. But the fingertips should not touch the floor. Return to erect position. This sagging exercise is excellent for a thorough loosening of the shoulder muscles. Also, it effects a definite release of tension.

To Loosen Hip Muscles, Knees and Ankles

Lower the torso, by slightly drooping the shoulders and bending the knees, but do not bend at the waist. Hang the hands between the knees at knee-level, wrists bent until the backs of the hands are parallel to the floor. Without changing the position of the hands or the arms, work slowly downward until the backs of the hands -- from the second joints to the tips of the fingers lie flat on the floor. This downward progression is done in four up-and-down movements, each gradually carrying the hands lower. The muscles leading to the hips, knees and ankles are thus loosened by degrees, avoiding strain. Allow the weight of the torso and hips to aid in working downward. Keep the feet stationary. Do not permit the toes to work outward -- a common tendency when the knees are stiff, or "locked." However, in each up and down movement used in working downward, the ankles, too, should be worked up and down. The return to the erect position is made in three stages:

Raise the body until the backs of the hands are again at knee-level.
Straighten the back, allowing the arms to return to the sides.
Return the head to vertical position.

Neck Exercise

An important step in loosening the muscular system is to take the tension out of the neck. This is done by revolving the head slowly in a circular motion, first to the left, and then to the right.