becoming flexible is easy, actually
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- Опубликовано: 6 сен 2024
- This exercise will increase your flexibility and mobility. Watch Jesse Enkamp (The Karate Nerd) share a proven stretching way to improve your range of motion for hamstrings, pecs, hip flexors or any other body part. The key is to actively contract the opposing muscle (flexors vs. extensors) in order to facilitate a natural stretch response for functional flexibility.
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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a health professional before engaging in any exercise or martial arts program.
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BIG welcome to all my new subscribers!! 🤗
Hello Sensei, I hope you are fine.
I am an old Uechi-Ryu Karate South American practitioner and each one of your exclusive, creative and very useful videos are simply excellent!
Arigato.
Now I’m a subscriber.
35 years of martial arts training. I have always been tight in the legs. No one has been able to explain this type of stretching to me or even suggested it. If I had known this way back when I still might be competing. I will definitely give it a try. Thank you sensei.
Wonderful! You’re living proof that there’s always more to learn. 😄 Thanks for chiming in! 👍
He's not the only one. Thanks!
I'm angry. It is a feeling. Why would I be left alone (with me demons)? ... I can see this is neccesary. I might be Jealous. Might not. And Logically; I want to kick someones butt!
Anyone tried this method? Results ?
@@jameshohmann535 Hi. I watched again to The Middle of the video. There's a Truth in this technique Sensei Jesse talks about. I broke my elbow in a Basketball game once, it got stiff, I recieved appointment hours at The Physioterapeut and he basically told me, and it worked, to;
Pull my Biceps Hard as Karate is Hard External, and he as External "Partner" would resist like Sensei Jesse "Knee Experiment". It took a little while but flexibility improved VERY quick.
Jesse: “I don’t have a friend around to help me”
Cameraman: “Am I just a cameraman to you?”
Grits and hears*
unless the cameraman is not his friend (dun dun duuuuunnn!)
@@bobbobley2712 eh paano kung
@@mikeykun1898 hindi.. hindi ka nakilala
“Not in real life, of course, i’m supper flexible” -Senpai Jesse 2020 🤣❤️
XDDDDD
Hallo
I am 61 years old and practice karate since 1988,I am a Orthopädie surgeon and your Chanel is a finde Inspiration for me
Jesse, I'm a 61 year old guy who used to be pretty active in the martial arts but haven't stepped into a dojo in nearly 40 years. I have just signed up at a local taekwondo school because I need to exercise and I miss karate. So, to say my joints are stiff is an understatement. I'm trying to unlock everything as fast as I can without hurting myself. These stretches are invaluable for my recovery. I love all your videos, but this one actually improved my life.
Look at a book by Thomas Kurz, "Stretching Scientifically." I am about your age. I got the book about 27 years ago. I wound up being able to do full splits and kept that to my mid 40s (I stopped working it ).
I can vouch for this. Injured my shoulder last year and never treated it, decreasing my range of motion, making lateral lifts very difficult. Starting seeing a physio therapist a while back, and she said I should lift the arm until I can't, then with the other arm grab the wrist and press AGAINST the arm (downwards) lightly and hold for 10 seconds. I found that afterwards I can actually move my arm HIGHER than normal. The result is the last month I have greatly increased my range of motion in my injured shoulder.
The human body is amazing! 💪
Osu , I injured mine tearing a shoulder muscle in 2 places..physio gave me a length of rubber tube band ( can use bicycle inner tube) stand on one end of the tube , hold the other end of rubber expansion band in the hand on the same side - clenched palm facing against leg, lift arm straight to comfortable height - hold for 10 x 10 reps. repeat to side 10 reps, then diagonal to front 45 degrees and upward 10 reps , then back 45 degrees and upwards. Finally repeat all sets with thumb side of the holding fist to leg (ie.arm face down) Then all sets again palm up , then verticle fist (tate). Helped me build using core and working against the injured muscle group...the joys of rolling down hill with bike on cycle training :) hope this helps
@CageCat could you share the video of the physio therapist you watched? :)
As an amputee this is life changing! Thank you si much, it's so hard to do certain stretches with one arm and we have so much tightness from overuse which impacts on posture. You're an absolute legend.
a week ago jesse was a "random karate-ka dude" on youtube for me - now im binging hes videos
love the okinawa and china series
thanks jesse
Can definitely relate to that. I’m not even a Karate guy but his videos are just great for any martial artist.
First.
I instantly became flexible just by watching, but I've been trying to become more flexible without much progress. I'll definately try this!
Fantastic. Stretch smarter, not just harder 👍
Very helpful sensei, having major troubles around my hips and hamstrings so I will definitely apply this!
You’ll see great results. Good luck 😄
@@KARATEbyJesse I have stiffness due to cerebral palsy. Thanks for the stretches I'm definitely gonna use them for hip and leg flexibility.
We have been doing this in Taekwon-Do since 1980, when my late master, J.A. Blake, 8th dan ITF, introduced us to this most effective method.
One of the fringe benefits of it is joint health. I am 63 years old and after 47 years of martial arts, I have no chronic pain whatsoever anywhere.
Just in time! My Goju-Ryu class starts in an hour, and i’m preparing for my brown belt grading. Sensei said i need to improve my flexibility. Thanks so much, Jesse! Keep up the great content ❤️
Awesome! Train hard & good luck 🌟
So did you get it?
6 guns I did pass the grading, yes 😊 but i haven’t gotten the belt itself since classes are delayed due to preventive measures against the virus here in Dubai. Thanks for asking!
@@thattrickytrickster612 congrats bro! 👊👍
That's so interesting! I always wondered how the natural stretching we do when waking up, kinda like cats, differed from the way people do for working out. This feels a lot like what we see animals do, apart from the resistance thing.
The first example is precisely what my physiologist recommended. The explanation is quite interesting, though. Sounds legit.
I tried it here today and this is the best stretching method I ever seen. Thanks Jesse.
Fantastic! Music to my ears 😄
I would need a complete guide of exercises for every main muscle because I'm stiff everywhere :')
Harmstrings, quads, back, groin, etc. hahah
Another good video. This is something I never thought about. I always tell people that flexibility isn’t as understood by many as it should. It’s actually down to understanding muscle groups and the strength of these individual groups. For instance your quads are made of 4 muscles. If one muscle in this group is weaker then the whole group is actually restricted to that muscle. It’s not as straight forward as just stretching and pushing further than your capabilities. More to work on the individual groups with gentle exercises and adding a little resistance to build them up. As you can see in my pic it works well. I’m 38 now and after 6 years of no exercise and injuries, I can do the splits again. Like any exercise, for good results you have to work on it several times a week and vary the work out. Most importantly is to not push to hard as that will hinder or injure you. My moto is small steps, big results.
I’m a ‘new’ mature student of Karate and with this comes limited movement. Stretching is the hardest early activity and finding this video is going to help a LOT as the explanation was so clear and logical for my older head to understand. Thank you Sensei Jesse
It's easier to use Reciprocal inhibition. Lift one knee and use your hands to press down on your knee. Use only about 10-20% force and hold for 10 seconds. Switch knees and repeat, then stretch again.
When a muscle contracts, its opposing muscle relaxes, preventing muscles from working against each other. This helps to protect muscles and prevent injury.
This is really interesting. Having cerebral palsy, I’ve suffered from very tight limbs all my life. I will try this now. Here’s to seeing the new results! 🙂
My cat does this automatically when he wakes up w/o even thinking! I should have been paying more attention--he's smarter than me
Very informative, Jesse keeps you engaged by getting right to the point and maximizing your viewing time . Thank you .
For anyone looking to expand their knowledge of what he's explaining in the video, this is called PNF stretching: Proprioceptive Neuromuscular Facilitation. Keep in mind that it's going to be best to do this after exercise or training as it has been shown to decrease muscular performance if done before training (except for jogging or something like that...no big deal). But if you do it after exercise or alone, it actually seems to increase muscular performance (in general) while also leading to increased flexibility and ROM.
I saw a similar concept to this used to relive a "Charlie Horse" (severe muscle cramp). I think the way it was demonstrated was for a cramp in the calf put your foot on the camping leg behind the opposite leg and try lifting against the resistance (like an isometric exercise). By working the muscles in the opposite direction that you are cramping it forces the cramping muscle to relax.
I'm experimenting with this concept in my office chair at work and can confirm that Jesse Sensei is right. The results are instant! So simple, yet easily felt results.
Awesome to hear! 😄👍
My Iaido teacher has been teaching this style of stretching in our dojo for years! I have found it useful, and great to see it so succinctly described.
AWESOME!!!!!!!!!!! I am nine years old trying to get a yellow belt and when I just demonstrated to my mother then while showing her a demonstration I just improved my hamstring by maybe 25% !
Keep making these wonderful karate videos !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! : ) : D
Good job !!!
wow I quitted karate when I was around 8 and had a yellow belt now I came back to freshen up but now i'm 14 how much did my stiff body miss ; - ;
How have I never come across this before? I have terrible lower back pain from a work injury - it hurts all the time and I've lost all flexibility. I've tried everything except this. A few mins gently pushing down on my knees has immediately released the tension in my lower back! I can't believe this works!
Having just recommitted to training after 30 year layoff , and never being the most naturally flexible in the first place . I have struggled with my hip flexibility. I am committed to finding the key to unlocking this puzzle . I realize that for me anyways the passive stretching l have use is simply not enough to achieve my personal flexibility goals . I will endeavour to apply these techniques to improve my results .
This is great for those who need it the most. Those that have not done any real stretching in a while. It is also called reflexive antagonism in some circles. If you already stretch to the point that you are a contortionist, not really needed. Try it on the areas you need most first.
I’ve been in martial arts for about 28 years. And I do stretch but this reciprocal inhibition method has improved my flexibility all around. Just once or twice a week for me. Thanks
I will stretch this way from now on. 👍🏻
Great to hear!
Jesse, I've been watching you for a long time now and I regularly rewatch a lot of videos, you helped me so much not just with my flexibility but with my mindset, after I injured my lumbar I kinda stopped but thanks to you I came back even better than I was before, thank you so much 🐲🐉
Resistance is a good thing. Some time ago I started using resistance bands for gaining flexibility. It helped me a lot.
I concur! Unlike Jesse-San, I actually DO have tight hamstrings and hip flexors. Just tried the first (lying down stretch) and the wall push and 3mn later huge relief. Thank you Jesse-San. Excellent video, super helpful and informative as always.
Hello Jesse, thanks for your videos, especially for this one detailing the reciprocal inhibition method. As a gymnast, i just wanted to add that one would need to apply all the methods I.e. static, dynamic, ballistic, with and without using additional helping objects (yoga blocs, elastics, sliding tools etc.) in order to progress and obtain a needed level of body flexibility and resulting mobility. As well, the overall body (the back, shoulders, twists...) has to be worked upon and not only splits. The benefits of flexibility work for the health cannot be overestimated !) Merci)
Liked the hamstring flex example because in passive stretching reaching over toward your heels you often dont realize how much you are overstreching your back muscles. Your back can hurt for days after. Contracting the opposite set of muscles makes you more mindful of how muscle groups are interconnected. Love the little Marshall amp for music in the dojo by the way!
The human body is a beautiful enigma!
If only i had Jesse-sensei as mentor in mid-2000s, i'd be in perfect prime than i am now.
I think it will be a good idea if u uploaded some workout routines or exercises for high kicks using this method ❤️🙏
Mr Enkamp, i Would like to TRULY thank you for your videos. Not only this one (very useful because i'm stiff like a piece of wood), but for the many, and many that i watched so far. I used to be a wing chun pratictioner (15 years). During my childhood i practiced some shotokan karate. Well, after watching tons of your videos , i'd like to practice karate again (maybe not shotokan). Unfortunately i m 52 years old now and i live in a small town in italy where there are only some modern shotokan karate schools (only point sparring) so i think it will remain a dream or i could try to train by myself. All these words, only to THANK YOU so much for your passion, humbleness, skill and capacity of communicate all that to the watcher. Thank you so much Sensei.
You’re very kind!! 🙏😇🥋
@@KARATEbyJesse thank you so much for answering me. I'm trying your method and seems to work!
We actually use this method in our Dojo. We don't call it reciprocal inhibition, but we do use it. We are taught to hold our leg up in the air horizontally to improve 180° stretching.
this is actually what my physiotherapist does with me to easy my back pain by relaxing the tensioned back muscles :).
I haven't seen this one I'm gonna try this and I'll get back to you in a week.
I think this video just changed my life.
I have tense muscles like crazy and joints that hurt because of it. I used to do static stretches and while I do find it improves, it doesn't do enough. Massages helped as well.
No I've just tried it and already felt how it stretches these areas much more effectively.
Right on the money! in Sport therapy, physical therapy it is called "Proprioceptive Neuromuscular Facilitation " where you contract the agonist muscle to stretch the antagonist and vice-versa.
4:00 I think it's more impressive how you can stand on one foot and demonstate without even the slightest bit of wavering. Damn good balance.
Interesting terminology. I know this methodology as Active Isolated Stretching (AIS), and I've been using it myself and with my students since the late 1990s. I highly recommend it. AIS was invented by Aaron Mattes, a kinesiologist, more than 30 years ago. I highly recommend any of his publications, as well as those of Jim and Phil Wharton who were instrumental in introducing AIS to Olympic training in the US. The books also give details on stretching some of the more difficult muscles both with and without a partner as well as with the assistance of a rope (or old white belt!).
Thank you for sharing. I used this similar method for my tennis elbow. I exercised the opposite way I hurt my elbows from repetitive lifting at work.
The greatest part of this lesson a black belt I did partner stretching with yesterday had me do this same thing and it gave me a few more inches on my ax kick instantly.
Makes so much more sense to basically work the opposite side to relax the side you want to use .
I’ve never thought of it like that. Great video mate 👍👊
I know its 3 years old video but thank you. I am returning to karate after 10 years layoff. 👊
Think it was also called PNF Proprioceptive Neuromuscular Facilitation. It's been a good 10-15 years since I did this in TKD training.
Isometric stretching. And alternate muscle control. Been doing that for years. Nice.
Keep it up
Now I understand why everyone says that my shoulders are very flexible at my bjj gym. 10 years of regular pull ups did their thing lol. Thank you Jesse, will apply it to my "wooden" legs!
This videos are very helpful for all karate learners... thank you sensei
Thanks, makes me happy to hear 😄
okay ive been a 20 plus year practitioner and have always admired flexibility from martial artists such as jcvd, philip rhee, scott adkins, jackie chan to name but a few. i have read so much nd practised so much using the likes of tomaz kurz scientific stretching and this video has been a game changer literally allowed me to attain a full boxsplit in less than ten mins. thank you good sir
also you love, knowledge and passion for karate is awe inspiring and humbling. thank you mate
As physical therapist specialized in Orthopedics, these are really evidence-based facts and could be found on “PubMed” and “physio-pedia.com”. Seriously sophisticated knowledge. Just a tip: all these are part of “active functional stretching in both open and closed kinetic chain”. Found this video by chance. Subscribed in a instant! 🙂
Thanks for chiming in... and welcome! 🙏
Wow! after just 55sec, i was mind blown!
It can easily be interated to my strenght building exercises that I already do by making opposing muscles work against each other!
I can't understand why I didn't try with my legs what I do with my arms! I wish I learned that 35 years ago...
Another great video J!!
I'm going take your advice and incorporate it my regular stretching/flexibility exercises.
It would be great if you could do a focused mini series on splits stretching Front, Box and Side and highlight all the areas using this concept as a guide.
You are so useful, I have kumite today, hopefully this improves my flexebility
Thank you Jesse. As a 67 year old lifelong karateka, once I kicked to the head, and now, only low kicks. You have given me a better way to stretch. Now perhaps, in a year, I will be able to kick to the solar plexus.
Thank you! You helped me much. I picked-up on injury that has taken my back's flexibility, which has led to more injuries and loss of flexibility, and on and on and on.
I never did Karate, but a lot of other martial arts, you remind me of my best friend and training partner. dissecting everything to the core and explaining how it is done and debunking myths that got created over the years. Could you show more stretches? active stretching is a concept I'm new with but it makes a lot of sense when you explained it. Love your work, thank you for reminding me of the good times
About a year ago I started physio of my short calfs. (when I started karate 9 months ago my Dr signed me off saying "the karate will do the physio") using this method I just over halved the time of my morning streaches to get the same flexibility.
Thank you sensei. Karate really is in everything we do
BAM! 👊🔥👍
Great video! I just wish I had learned about this principle when I was younger. It might have prevented a lot of injuries.
Hope that u will make 1 video for more examples about stretching. Thank you bery much 🙏
Genius! It worked instantly! Been trying to improve flexibility for high kicks.
Wow that just sparked a light bulb in me, such plausible logic.
This seems very similar to the isometric stretching we do, which is basically "traditional" static stretching with resistance flexing added. The advantage of the method shown by Jesse Sensei is that it is more active, which would engage students and make stretching a more interesting activity (let's face it, stretching is BORING 😁)
PAX ✌️ (from USA 🇺🇸)
I'm all about functional work and am always on the lookout for exercises that promote the body's natural movement. I've always thought this was an interesting concept, and seems to me a lot of people have a hard time understanding it. Thanks for sharing, Jesse!
I just tried this and not only do I feel more flexible but I feel much looser and more warmed up than when I do passive stretches. When I can get back to judo class I plan to do this beforehand from now on. Thanks!
Hey jesse
This is just what I need, really limited with the hips and groin
Great, go ahead and open them up! 👍
Years ago i also traning fight sport now i have break for long time i think going back for that traning and youre explain its one of Best i hear
0:40 "If you have a joint...."
Sensei thinks we are an alien liquid.
Hey buddy, I’ve been watching a ton of your videos and I’ve been impressed by not only your martial art skills and knowledge, but your ability to speak English fluently as well as pretty good Japanese! I Know you’re probably not an American and definitely not Japanese, but what country are you from anyway?
Thank you! Parents are Finnish but I was born in Sweden 😊
Awesome I needed this as my jodan Geri s are not going high..
One of my favourite martial arts channels on YT, hosted by one of the nicest guys in martial arts IMHO. Always delivers helpful training tips and very interesting content for martial art fans. Thank you Jesse for uploading all of your videos onto YT.
Thanks for your kind words! 🙏
Sensei Enkamp….. this is by far, the most ingenious way of flexibility training for Karate!!! Or any striking art, I have ever seen!!!! As of this date and day: 11-25-22, I’m going to give your flexibility training a shot. I hope I’m not out of bounds, by referring to you as ‘Sensei’?! Because as far as I’m concerned, you are a true Karate Sensei! And quite frankly-deserve that title.
Wish me luck in my flexibility training, Osu Sensei.👋👍🙂
It has been some time since ou did this message and tried this system of stretching . I am now going to give this a try myself. How has it help you now
Thank you, Jesse!
My legs are already grateful for the opportunity.
greetings from France
the world need to know this great video 1000%
Thank you, with the extent of my injuries i need tremendous amounts of stretching, the best part of the video for me is the fact you keyed in on my worst areas so i have now the ability to try this while watching you. With my brain injury on top of the physical injuries i have lost much of my mobility, traditional stretching has not work the way i had hope and this might be the key to helping me walk easier. I train Goju, so the lost movement part really hurts me a lot, it is hard to get inside of somebody when your body does not want to explode :) Love your work, this has been great for me while i attempt to make Black Belt.
Jesse 😬 just want to say "thank you" your videos always make this broken old martial artist... learn.
Much Love and respect.
I just stared using a leg stretcher and I love it! Then this video is post a few days later. I'm hoping to do the splits again. Thanks for all your kick ass videos Jesse!
I never really got into the habit of stretching over the years, but realize I really need to stretch a lot so I could be flexible practicing Muay Thai. Amazing stretchess you show here as well! Thank you.
I love watching your video's. Even though I'm in Pentjack Silat I find your video's helpful and entertaining.
Wow this is honestly amazing, game changer! Tusen tack och fortsätt med vad du gör :)
Du giver mig så meget viden, jeg har glemt. Tack. 😊😊🌹
Good content and thorough explanation. Stretching is more than just a physical attribute, it has science behind it. Thank you for uploading
Thanks for chiming in! So much to learn, so little time 😄
Fantastic!! Please do a video with a full body stretch workout. I Struggle with a tight back and hip flexors.
Well, this is very helpful. Definitely works, and it's perhaps the best stretching technique I've come across yet!
🙏 🙏 🙏 Grateful to listen. Your students are lucky to have you. Thank you Jesse.
Thanks for your nice comment 🙏
Pnf stretching is phenomenal
Jesse san ,
My left leg was stiff as stone , now its perfect .
Thank you for your help
Really this knowledge is very useful for me I will try .. thnx sensei
Thanx for the video... I'm Silat Instructor from Malaysia btw...
Hi Jesse! This makes lot of sense. Why don't you make flexibility routine based on this concept?
You can also do PNF stretching. Especially hold-relax with aognist contraction uses both autogenic and reciprocal inhibition. Great video!
Static stretching tends to only be good if you're already flexible. Great video.
This is extremely helpful! Thanks a ton! Like Walter Hough below, I never had this type of explanation before, but its logic is crystal clear. It makes perfect sense!
Excellent physiology. I always knew there were ways that some of these super flexible people train that is different. Thank you for another excellent video, Sensei Jesse Enkamp. Much respect sir. 🙏🥋☯️
You're very welcome!
That is crazy this video just blown my mind❤️