Streching is not only an important part of warming up for Karate, for me it's imporant generally. On at least two occasions in the last 20 years I've been to the doctors and hospital with a bad back. Once I was off for two weeks, as a slipped disc was suspected. Fortunately it was just a severe muscle spasm caused by bad posture, but even so it was painful.
Here are some of the stetches I've learned, both from Karate and physio, that help me:
1. Zenkutsu Dachi, the rear ball of foot stretch down, followed by straighten front leg, stretch down (Karate)
2. Alternate leg stretches up behind back (physio)
3. Alternate finger touches or hand clasps behind back (Karate)
4. Camel stretch (copied from Yoga, probably badly)
Then I always like to follow the stretching with some form of karate practice, tonight it was the step sequences from the Naihanchi katas 😊😊😊
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