On Tuesday, February 18th there will be a gathering of Mr. Pina, Mr. Caldwell and Mr. Williams’ students. The purpose is for the youth ages 12 and under to get in some sparring time and the adult brown and black belts to get some experience judging and refereeing matches. There will be no adult classes that evening. This class will be from 6:00 pm until 7:30 pm. Be sure you have all of your sparring gear including groin protection and shin guards. We look forward to networking like this on a quarterly basis.
TOURNAMENTS
Kent Clayborn’s Brotherhood Tournament
Saturday, February 1st, 2014
117 North Gordy
El Dorado, Kansas
CONTACT: Kent Clayborn 316-321-2380
Mickey Gomez Wichita Open (February) TBA
Wichita, Kansas
CONTACT: 316-838-8210
Seibukan Karate Invitational
Saturday, March 22nd, 2014
Holy Cross Lutheran Church
600 North Greenwich Road
Wichita, Kansas
CONTACT: 316-516-4101 Ksseibukan1@yahoo.com
St Jude Hospital Benefit Tournament
Saturday, March 29th 2014
Christ the King Church
25th and Wanamaker
Topeka, Kansas
CONTACT: Pam Johansen 785-844-0050
KANSAS SUNFLOWER STATE GAMES
The Sunflower State Games is a 501(c) (3) organization dedicated to providing a forum that initiates and encourages camaraderie between different ages, socioeconomic and cultural groups through athletic competition. The event promotes the development of healthy lifestyles and physical fitness for the participants, their families and the communities where they live. The Sunflower State Games is the largest amateur multi sport festival in Kansas conducted annually three weekends in July. The martial arts games are tentatively the second weekend of July. This year we plan to have as many of our students attend as possible. Start warming up at local area tournaments not so we can all make the trip to Topeka.
Mr. Williams, Chief Instructor
FLEXIBILITY: Mental and Physical
Two recently written articles have caught my attention as I think about entering a new year: one challenges my mental flexibility and the other, a challenge to be physically flexible. The following thoughts are excerpts from those articles.
Mental Flexibility: Change is hard. It is our human nature to resist change because we feel more comfortable with keeping things "the way they have always been." Doing things differently requires effort and it is normal to feel a bit frustrated and out of sorts when attempting to change habits. Being able to "roll with the punches' and adapt to change is helpful in obtaining any type of goal in life. As it relates to wellness, what areas in your life could you change for the better with a little mental flexibility? For example, fill in the blank: just because you always......... (watch too much TV in the evenings, go to bed too late to get adequate sleep, super size it when eating out, snack too much between meals, spend too much money on "wants", find the closest parking spot, dish up 2nd helpings) ....... doesn't mean you can't change and start doing things differently.
Physical Flexibility (from the Mayo Clinic): Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.
Benefits of stretching
Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:
- Improving athletic performance
- Decreasing the risk of activity-based injuries
Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.
Stretching essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.
Use these tips to keep stretching safe:
Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion. Know when to exercise caution in some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.
Jean Gaeddert, AKMS Black Belt
