Warming Up

 

Every class starts with a warm up. Why? Why don’t we just grab our sticks and start swinging??

There are several reasons:

Reduce the Risk of Injury

First and foremost, we warm up to get the blood flowing into the extremities and loosen up the muscles and joints. For many students, the day is spent sitting at a desk or in front of a computer. The human body is designed to be in motion. Long periods of inactivity are simply not good for the body. The joints stiffen, blood flow slows and energy levels decrease. At the start of class we want to reverse this and get the body ready to be very active throughout the lesson.

Especially during colder weather, our bodies may automatically concentrate blood flow to the core, further slowing capillary action to the hands and feet, both of which we will need throughout the class. Thus, the warm up must articulate the fingers and toes so they are at full capability for the lesson.

For those of us who are older (I'll be 58 this year), strenuous physical activity without warming up first results in days of soreness and stiffness that could have been avoided with a simple stretch before starting.

Increase Mobility & Flexibility 

In addition to increasing blood flow and preparing our muscles for physical activity, warming up is a good time to work on mobility and flexibility. As we activate the various joints we can work on slowly increasing the range of motion in the joints and lengthening the muscles. This promotes joint health and also prepares us to perform better during the class.

Given the amount of time most of us spend sitting every day, my warm ups are centered around spinal health and mobility. About half of the warming up we do is targeted at the three areas of the back/spine (cervical/thoracic/lumbar) in order to try and offset the damage of sitting and keep the spine relaxed and flexible. Kali is a whole-body movement, so having a very active spine is essential for power generation and mobility.

Studies have shown that the best gains in mobility via stretching occur when the muscles are already warm - this would suggest stretching  at the end of class. This is true, however, the mental aspect of the warm up is also very important.

Prepare the Mind

In our modern society information moves very fast. We are constantly bombarded by messages and data, and our jobs and social networks expect us to be connected 24/7. We are often worrying about yesterday or tomorrow and have trouble to be in the NOW, which our Zen Buddhist training teaches us is the most natural state of being. Not only is this a principal cause of stress and anxiety for most of us, it is very dangerous when we are about to start swinging sticks at each other.

For safety it is very important to leave the outside world outside when we come to class. The goal is to experience the class completely, and to do so without concern for anything else.  This allows us a respite from the rigors of our daily responsibilities - a break when we can feel free - at least for the duration of the class.

Many of my high-performing professional friends engage in extreme exercise such as trail running, marathoning, free diving and the like for exactly this reason. Many also practice meditation, yoga, stoicism and other spiritual disciplines. The overwhelming, constant stress of their fast-paced lifestyles will burn them out if they cannot allow their minds to escape periodically.

In Hagakure, the famous book of advice for young samurai, Yamamoto Tsunetomo writes about training to be completely calm in the midst of a raging battle, a metaphor that would apply to many of us I think.

Breathwork

Guro Fred often worked on our breathing with us. It sounds silly to imagine you need a martial arts class to teach you to BREATHE, but the sad reality is that many of us breathe in a very shallow way and fail to challenge our lungs' capacity. As he would say "the lungs are like a pair of balloons, it's important to stretch them". This not only improves cardiovascular performance (VO2 Max) but also helps to calm and quiet the mind. Breath control is a central element of proper Zazen and a cornerstone of most yogic practices, for example.

During the warm up, I often remind students to work on controlling their breathing and, from time to time,  we do the exercises Guro Fred introduced in order to improve overall lung capacity.

So then, What?

At KM Japan,  our warm up is usually done from top down, starting with the neck (cervical spine), shoulders (activates the thoracic spine by mobilizing the shoulder blades), elbows, wrists/fingers. Wrist warm ups are done using the core 3 locking positions of aikido (ikkajo, nikkajo, sankajo).

We then move on to the hip rotations (lumbar spine) and beach ball rotations. We move to the floor series and are focused on stretching the hip flexors (common source of back pain and headaches) and groin. We do deep lunge stretching to target the hamstrings and calves as well as pigeon pose stretches for the outside of the hips/glutes before returning to additional back stretches and side stretches. We finish by activating the ankles and toes for stability/mobility.

This series takes about 12 minutes to complete and allows students time to ease their minds into the focus for the class. It may be a bit long for a one-hour class but at KM Japan we have the luxury of a two-hour session 2/week so this investment into warming up is sufficient.

In Conclusion

Like many FMA systems, Kali Majapahit uses the triangle as a universal symbology. It can mean many things, but I often use it to symbolize stability and balance. In this case, balance between mind/body/sprit which is important to maximize the benefit of every training session.

Warming up is a great habit to start every day, whether you have Kali class or not (Actually, please train Kali every day too). This will help you face the day relaxed and confident as your best self.

How do YOU warm up?  Let me know.

See you at class...