karate's main activity is the application of kata through pushing hands practice. By starting slowly with small movements, the range and scale of movements can be gradually increased, but without ever going beyond the natural range of movement. Hyper-extension (attempting to or actually extending a joint beyond its natural range of movement) is to be avoided.
• Recent research has determined that the safest maximum angle of flexion for a weight-bearing leg is 60 degrees. This angle is adhered to in the original 'high' karate stances. To make the stances unnecessarily deep during kata means, of course, that you will need a warm-up in order to practice what should be the karate warm-up. After that, you will also need a warm-down. This sort of karate training will become a more athletic pursuit, with the natural outcome that the more robust will excel. The result of this approach is a type of karate that will look strong, and some people will benefit from it. However, it will be despite the way they practice and not because of it.
Perhaps it is time that karate got away from the 1950s rugby-type warm-up and started looking forward by looking backward to the original tradition! Modern sports scientists have found that many of the established modern karate warm-up exercises are dangerous, so be careful. The maxim for Zen Shaolin karate is "natural is best."
Auxiliary Warm-u Exercises
If auxiliary exercises are required, the following warm-ups may be used. The emphasis is on gently stretching the body. These exercises can, of course, be added to. As with all exercises, never force anything or hold the breath, unless specifically instructed to do so.
Exercise One—Stretching the Neck: Stand relaxed, feet shoulder-width apart, and bend the neck forward and backward, and to the left and right, holding each position for a count of five. Repeat several times.
Exercise Two—Circling and Stretching the Arms: Stretch and swing the arms 15 to 20 times. Begin by stretching the arms forward in front of your hips, palms down. Raise and cross your arms in front of your chest, palms inward. Stretch your arms overhead, palms up, then lower them to your shoulders with your arms extended and palms out to the sides. Finally, lower your arms to waist level, palms forward, hands beside your hips.
Exercise Three—Swinging the Arms and Twisting the Hips: Twist your body around your hips and swing the arms around your body. Relax the whole body and allow the hands to touch your back as you swing. Repeat 15 to 20 times.
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