3 Martial Arts Lifehacks for Flexibility, Strength & Health

Jesse Enkamp (The Karate Nerd) explains how to loosen up tight hips and hamstrings, fix stiff shoulder and cure back pain with 3 biomechanical secrets that every martial arts practitioners should know. If you're a victim of sedentary behaviour, bad footwear or "iPhone neck" then you really need to watch this video to improve your joint flexibility and mobility.
Visit www.karatebyjesse.com to learn more.

[@KARATEbyJesse]

Thanks for your awesome comments! Visit my website for more ways to improve your Karate: www.karatebyjesse.com

[@davewheeler8709]

Jesse Enkamp when I was teaching there was a lot of things that actually coincide with what you are showing in your videos however there is a lot more that I take time to teach that makes it take a considerable amount of time because for example when I teach a simple punch, it isn’t so simple because one thing that I have seen many instructors overlook is how to make a proper fist followed by learning the hip, shoulders, feet, dropping through the earth, and ki-so (breathing), and even the tension and relaxation of the muscles to get the power and speed of the movement with the timing that the students will also practice so it comes together and using mental imaging to produce maximum effect. And of course this same thing applies to each technique as I teach it. I have recently been told that if I didn’t do all of this at the time I do I could have had more students but I wanted to minimize injuries and try to maximize training. The students I had were dedicated to the practice and work they needed to do to make them better.

[@gmzm.6271]

Thanks for this video, Jesse. It helped a lot, but I have a big question now: I know four guys who decided to wear barefoot shoes most of the time many years ago. Now three of them have developed knee joint problems for walking like that too much on concrete. How do you suggest that we deal with this downside? Normal shoes for concrete, barefoot for everything else? Thanks in advance!

[@ct-9932]

I havent started learning (in a traditional sense) martial arts, but I've noticed a difference in my body when I started going barefoot a lot more.

[@zoltanszabo1710]

This was a very informative video, thanks a lot.

[@yhz3.14]

You don't need to air quote for Karate Nerd, it is a part of you now... always has been.

[@FlyingGreenTea]

When I was a kid, I always go to Converse and Vans. I even asked my Mom to buy me one of those comfortable shoes which we see in an ancient Chinese movie like Fists of Fury, Iron Monkey, Once upon a time in China and etc. For the pants, I go with Chinos and something which is stretchable, so that I could comfortably run/kick if the situation arises. You just reminded me about my childhood days and fired up the kid inside me. Dōmo arigatōgozaimashita, Sensei!

[@jopiluis3382]

The BEST thing about this vid is that this advice is useful to anyone, martial artist or not! I started correcting my neck posture as i listened to you and already noticed some weird things that i gotta fix 😹 But i'll do it! I'll use this video as the starting factor, i had been thinking about it long enough. Thank you for everything Jesse. Good posture is COOL!

[@KARATEbyJesse]

Glad to hear! 😄

[@jopiluis3382]

@@KARATEbyJesse The bestest thing is that you make all your subscribers feel that they're really sending a comment to you, and not talking to a wall! That's what a true Sensei does. We all really appreciate it. So happy training!

[@YoYoKryptonite]

Another thing that can be done to counteract sitting is to rest in a squat. This helps to decompress the lumbar vertebrae which become compressed from sitting too long, and it also helps to open the hips.

[@ottomanpapyrus9365]

interesting!

[@vladimirdjordjevic7626]

Jesse, you ve helped me so much.I was progressing with your videos for 1 year and won my medal on European Championship

[@Librocubicularists]

This moment when you realize that your job is actually good for your karate... 😂

[@Mondomeyer]

What is your job?

[@alexchase7075]

Jesse thank you for another lesson on martial arts health. I’ve seen a lot of martial arts guys on you tube, but you are by far my favorite and I stream your videos even at work. Your love of karate is infectious. Stay awesome.

[@AndrewAttard78]

I work in a cubicle. I got a standing desk a few months ago. Highly recommend it to anyone!

[@rafaelthekeyman9646]

do you do much typing for work? if so, how do you do it with the standing desk? elbows supposed to be supporting arms when typing, isn`t it? tks!

[@okinawakaratepodcast]

One of the best videos yet and I feel like this video was made specifically for me (don't tell me it wasn't because I like to feel special). But seriously this type of video is much needed and I can certainly appreciate what you are doing to share true, accurate and helpful information for karate-ka about focusing on ideas outside the dojo and not just inside the dojo. After all, we all spend more time in our "daily lives" that are not in training mode more than in the dojo training mode anyway. The sitting at a desk job is the number 1 killer for me and I've been doing it for over 20 years now. It wreaks havoc on my hips. Hey by the way, it's nice to see Louise on the other side of the camera and putting her acting skills on display. Please keep sharing the knowledge.

[@ELSol-xc9ub]

Excellent points and very good presentation. Thank you.

[@emilygrace3526]

The shoe thing is so true. I’m 18 and have had several injuries caused by my feet over the last couple years, and I’ve been told that the problem is that I’m walking on hard dojo floors barefoot for many hours every day with no foot support. So I started wearing mat shoes with arch support, and it mostly stopped the foot pain but it wasn’t really fixing anything. I’ve always hated wearing shoes, so this never really seemed like the best solution anyways. So recently, after some research on the barefoot lifestyle, I decided that I was going to go for a few months completely barefoot as much as possible, and only wearing (barefoot) shoes when I have to. How is this different from before? Well, I’m simply changing the way I walk. Instead of striding heel-first, I’m making a conscious effort to stride toes first. Also, less standing still. The more I move while teaching classes, the better my feet feel. Im about a month into this experiment, and so far I have not had any issues whatsoever, aside from tight calves for a few days before I corrected another aspect of my stride, and a few sore muscles in my feet and ankles. Today I tested what would happen if I went back to walking heels first, and my feet were aching after only an hour… and I’ve been going for weeks with hardly any pain! So I’ll definitely be continuing to walk barefoot with this stride until it becomes unconscious, and I’m excited to see how my body improves over time! My apologies for the super long post, but hopefully my story helped someone! Keep kicking y’all :)

[@gwang3103]

Priceless tips on maintaining health and fitness. Thanks ever so much.

[@meghathedreamer]

Firstly our lifestyle affects karate or martial arts,with the practice slowly our karate life affects our life..well this video is not only useful for karate community but also concerns about general health issues..so helpful.Thanks 😊🙏🏼

[@KARATEbyJesse]

That’s why Karate is a Way of Life 🙏

[@Bj-yf3im]

After doing Kung Fu in my childhood, I automatically do Daoyin massages, stances, high kicks and maybe dynamic stretches to limber up! Sometimes I also make washing dishes a swordfighting exercise and mopping an exercise for spear! Martial arts makes daily chores and limbering up after sitting so much fun! 🤣🤣🤣

[@Heinousness]

Thank you for bringing this awareness to us

[@spacecase2031]

Love the channel Jesse. Always good information to be found here, detailed with a positive and professional attitude. Keep up the good work man!

[@KARATEbyJesse]

Thanks for your kind words 🌟

[@chrislindsey5877]

All 3! I'm not a practicing member of any martial arts but I looking to start. I love these kind of videos from people that has been practicing for years! Thanks!

[@ottobindelssaco9625]

Great recommendations Jesse !!! Many thanks.

[@austinewanga]

Looks simple and most often forgotten yet pretty key not only for martial arts but for our general health and well being. Thanks for this awesome reminder Sensei.

[@mikekitsune123]

Thank you for the informative video

[@drake2381]

Thanks @Jesse you helped me a lot to building my career as a international karate player i learned a lot of things from you and recently i participated in a international karate championship.

[@Hsound]

Thanks for sharing your great knowledge !

[@aregmovsesyan]

I love that scientific approach to your videos, good job, Jesse!

[@jpammusic7610]

Thanks for the advices

[@RuiPedra]

thanks Jesse! this is super helpful!

[@LBonesetter]

👍Thank's for the reminders! 🙏🏻😊

[@bunkaiking]

Just got home from work, first thing I do....watch another fantastic video from sensei Jesse 😁🥋

[@BlaireBustillo]

Thank you Sensei for your health tips.

[@rogerbyrd3524]

Great info Jesse thank you ! Definitely will keep aware of these.

[@KARATEbyJesse]

Excellent! Good luck 🌟

[@squibster]

Jesse, this video helped me to realize that during my down time I spend a lot of time on my phone. My neck would start to hurt every time I went to bend my chin forward. Usually I'm either at the dojo training or at work, so I don't notice it too much. I'm going to take definitive action to rectify this issue. Thank you so much for the great content you put out, and I wish you all thr best!

[@KARATEbyJesse]

BOOM! Awesome to hear, good luck! 😊✌️

[@nullplayz2803]

Osu sensei, you help me a lot with my martial arts. Because of you I am now able to better understand what is wrong with me and what I can do to fix that. Thank you a lot. P. S you inspire me a lot.

[@elhajjzafeermuhammad1530]

Thanks again, Youngster 👍🏾

[@daksheshpareek9852]

Another loving video tnxs for teaching

[@KARATEbyJesse]

You’re welcome!

[@nelsonventura7374]

Very good! How about a video about the major problem of Karatekas,the knees.Thank you

[@bunkaiking]

Working from home has made my hip flexors tight. Thank you again for a helpful video sensei Jesse

[@jacksonprochmann9225]

Splendid comments!!! It would be great having deeper knowledge regarding biodynamics X wrong postures on each subject above end more. Thank you very much

[@navyadham9082]

Wow amazing video really inspiring and informative will definitely keep it in mind

[@KARATEbyJesse]

Wonderful! Makes me happy to hear :-) Great to hear!

[@nabidulhussain2005]

Sensei oss ! Thank you for your valuable tips

[@KARATEbyJesse]

My pleasure!

[@yashasupercow99]

Thks for tips jess. i have been using Sensei Ando tips (Always be condition). In short try horse stand while sitting at the desk

[@rafaelthekeyman9646]

Awesome content, a real public health subject, and a phenomenal topic for martial artist (as always). Arigato gozaimas, Sensei!

[@KARATEbyJesse]

Thank you!

[@cleaverhunter806]

Loved this video

[@braedanbotha6670]

Hi Jesse thanks for this great video. The chair

[@adyatmazaki4537]

I love this video!

[@FedericoMalagutti]

Very good video, when I started Martial Arts almost ten years ago I've become obsessed with posture, I have fixed so much errors in this years but still I fall into them sometimes, it is far more easy to make errors than to fix them. Videos like this one are extremely, extremely important. Arigato gozaimashita Jesse.

[@KARATEbyJesse]

Thanks a lot! Posture is a neverending issue 😄

[@ellionlarsson139]

Thanks for the tips jesse! 👊🏻

[@KARATEbyJesse]

My absolute pleasure!

[@anngranit4794]

Love your videos....!!!!!

[@MM-rh9fc]

thank youuuu

[@MrFacundo7]

Great video Jesse! What you say is completely true. Shoes are prison for the feet👍

[@pedrogonzalez5845]

Thanks sensei!

[@MarcinG1978]

Very important video. Thanks so much Jesse!:)))

[@guga210s]

Another great video, Jesse san! I had already heard about the impact of shoes and footing in martial arts performance. In fact, once an instructor warned me that my feet were too opened in some stances, so he recommended that I watched my footing while walking in order to place my feet more straigh and less open. Turned my both my stances and my footing improved considerably.

[@KARATEbyJesse]

Excellent! I teach that at my seminars too. Keep it up! 😄

[@jorgerivera8059]

Definitely the first to for sure.... not only am I realizing it is affecting my karate but also my running and it is causing a lot of pain that I’m noticing that the other people I run with don’t have the same problem or the same amount of pain.

[@markwalker2986]

Great advice 👍 use it or lose it!

[@tomdavies1556]

Amazing video sensei 🥋

[@KARATEbyJesse]

Much appreciated 😄

[@yahiabassa8983]

I really love ur teaching videos😉😘 nice work 😎👏👏💪👍 l just want to do a nother video about how we do a split hold in home without a trinore thank u very mush 😉😊

[@johnroberts7529]

Thanks once again for an informative and slightly 'frightening' video. Videos exploring posture issues would be worth making I think. So many health issues seem to hang on a correct posture.

[@KARATEbyJesse]

Great idea, thanks 😃

[@fernandobazo6369]

Well done

[@santiagoshorts6228]

this is very interesting and useful I mean those are natural habits us humans have so i think this was a great video Jesse Sensei I got better at karate because I've bin watching your videos taking your advice thank you so much keep up the good work

[@paulhurst8113]

Brilliant video Jesse

[@KARATEbyJesse]

Thanks a lot

[@jimducroiset1628]

Thank you Sensei! This is so important, I work in the computer industry in many capacities and moved to a stand up desk and front facing monitors to prevent the pigeon neck thing about 2 years ago. Although this has helped in the activation of the glutes, I found that standing in one position for long period of time also kept my hips stiff. Once I just started incorporating moving around every so often or changing positions throughout the day that was when it all started to kick in and I was able to just move instead of always having to warm up first. I am a big fan of MovNat and just constantly moving throughout the day. I have a white board and put the kata of the day, the movement of the day and the kobudo weapon of the day and am able to get a ton of practice in little by little. I am blessed with being able to work from home so I also never wear shoes....unless I have to.

[@KARATEbyJesse]

Awesome! 👏👏👏

[@leighseabright]

Difficult being a lorry driver but I think I can try and put these principles into practice for better life and karate . Many thanks

[@deadlypainn]

Same here, im bus driver so kind of hard to avoid sitting or even diffirent positions because it just wont be comfortable if its not just right position.

[@rickmcdaniel6784]

I especially enjoyed your insights on shoes and feet. 10 years ago I went on a 19 day river trip through the Grand Canyon. Being constantly in and out of the river, most of the time I was barefoot. I only put on shoes for hikes. By the end of the trip I noticed that my feet looked and felt different. My toes were spread wider, they no longer touched each other and I noticed that my bare feet seemed more stable when walking and of course, the soles of my feet were tougher. Of course, after a few weeks back in civilization, my feet went back to being scrunched up and the soles lost their toughness.

[@johnblanco2201]

Thanks Jesse. Helped me alot in my budo!

[@KARATEbyJesse]

Deep bow! 🙏

[@mstar197]

Unfortunately for me at age 58 it’s all three and likely a few more. I’ve been making a point of keeping good posture and limiting my sitting time. E-use is also tough to keep in check with technology being such a primary tool today. It’s a constant struggle to stay all around optimal. Your videos do help so please continue to share. Now it’s kata time for longevity. Arigato goziamashita.

[@karategirl41]

2 of the 3. Posture when I'm sitting down and head and neck position. I'm always barefoot in my house and use one of the brands of shoes that you mention. Thank you for the amazing video!

[@KARATEbyJesse]

Nice! That’s better than most 😊

[@olgamitsionis8387]

Amazing explanation as always. OSU

[@maggyfrog]

the MA youtubers could do a podcast that's not like any other. they sit down and talk, but also stand up and spar or show techniques and stuff :D

[@RamakrishnanMohanComedy]

definitely 2 and 3 are my issues. I have some good shoes, but I need more flat bottom ones. Thanks Jesse.

[@JR_z]

Thank you Jesse! I am affected by the three issues..

[@miguel-lopera75]

you are right. better book about that is back mechanical

[@johnrayner6266]

Top video 😃

[@peptido2881]

That's just amazing.this is real.💙❤️💛💚🧡💜👏👏👏👏👏👏

[@bistamynursabur8728]

Those 3 bad things are my problems haha. Thank you Sensei Jesse for bringing these to your video, love it!

[@aleksandarradovanovic0802]

Educational video, these are all universal facts and simple truth. I would add some things that can make your training in general to become unpleasant, hard, inefficient or even painful, it is wrong choice of heavy food and drinks (especially near before the training time, but also during the day that you are going to have training), then there can be problem with not quality warming time before practicing technics or sparing which can make smaller or bigger injuries. Considering problem with lot of sitting at work or at home, one way to reduce this problem is to walk as much as you can, for example take walk instead using car or public transportation, go by stairs instead using elevators or escalators, and similar things. People are underestimating health influence of walking in general, it is very healthy activity, even for young people. That is that I could remember for now, thank you Jesse.

[@theartiswar4286]

Thanks sensei for your awareness..🙄.sensei could you please make a video about increasing leg speed in kumite.iam waiting for the next.Love from India

[@rayperez6322]

well said.

[@mrci9296]

All of them are ruining our lives.....so please go deeper! 2 days and im going to training camp with the whole association :)

[@Anshu-Kajika]

I never use shoes but I do sit to much, ahh and that phone, I noticed this too, your video helps to reinforce better behavior.

[@TheBorsMistral]

This video is spot on. I work in IT... It requires a lot of discipline to keep a good posture all day, but it's totally worth it. Was lucky enough for whatever reason to have always been running and walking on my tiptoes...

[@KARATEbyJesse]

Thanks, keep it up!

[@user-gn9fq3et7y]

Thanks a lot for this video. I have been training Shotokan karate for only 2 months and I am having lower back pain. Now I guess my problem is that I am sitting way too much.

[@saraarchitect1578]

Please make more video on this topic

[@KARATEbyJesse]

Sure thing!

[@panchopirata5593]

I just never stop learning whenever I watch your videos. I always find useful and interesting topics, that I put into use in my own work. Talking about shoes, what's your opinion on the classic Feiyue sneakers? You know, the ones that kung fu practicioners often use... Greetings, Jesse! 🙏🏻

[@KARATEbyJesse]

I find it a little restrictive for my toes, but still better than most sneakers and has zero drop

[@panchopirata5593]

Thanks for your answer! The first time I used them it was kind of weird of a feeling, but with time I got used to them and that helped me correct and strenghten my Sei Ping Ma especially... What a difference a good pair of sneakers can do!

[@xXBonBonChocolateXx]

Jesse, can you or do you have a video where you explain how to run a karate gym? (Scheduling, pricing, budgeting, etc.)

[@video3dvd]

Great video...I think the mats I had were too soft...8 years on them led to many injuries and surgeries. I just upgraded to a firmer mat and it was like night and day!

[@sarahc3977]

Thanks for the info Jesse! I think you might enjoy some of Athlean-x videos on youtube. I was able to fix so many problems I had from my hips and shoulders because of his advice. I was doing some movements which were causing problems and he explains in detail how the muscles should work to move optimally with science. Just a thought anyway. Thanks again for all the awesome videos!

[@jamesnewman6032]

Sarah C I would love to see a Jeff and Jesse collaboration on martial arts training.

[@sarahc3977]

@@jamesnewman6032 Now that would be awesome!

[@kutrenuke]

excellent, thanks for sharing, which videos did you take a look from that channel?

[@jamesnewman6032]

Enrique Nail Ulloa AthleanX has a ton of great content for fitness and exercise. He even has a few mma/martial arts workouts and even a Bruce lee workout. Jeff is awesome, as is Jesse. I follow both religiously.

[@dendedenso8055]

Muy interesante

[@marktodd6187]

Well that called me out. lol Thank you for making this video. As someone who really struggles with hip flexibility while training, this made me consider a few things I might be doing that self sabotage.

[@JeffNotes]

This video just made me stand up more at my desk job lol! One question though, any tips on back pain when I do stand up on my desk for longer hours? Should I just keep switch to sitting and standing several hours a day?

[@silvergarou6874]

Sensei jesse is awesome and badass🤘🌀

[@hugowsimao]

Im going to practice for shore. Thanks Jesse. Osu

[@KARATEbyJesse]

Fantastic! 👍

[@rogerbyrd3524]

So Jesse if you haven’t you need to take the bottlecao challenge and video it for us ! That would be so cool 😃

[@myeramimclerie7869]

funny that you mentioned shoes. I started Karate when I was 11, so for many years my parents had a great word in what I am to wear. They mostly damned me into wearing very restrictive, stiff shoes, as they would be "better for my ankles". I hated them and always opted for relaxed shoes as you mentioned. So glad when I finally moved out and could freely buy my own shoes without the judging look of my mom sitting next by. 🙈

[@smaulpaul]

Hey Jesse, I've got the karate nerd t shirt in white and love it. Ever thought about doing a shirt with just the words on the front and a plain back?

[@KARATEbyJesse]

That’s possible!

[@georgefoley9793]

Sensei Jesse, I am so guilty of all of these points you have made, but at least I wear Converse type of shoes :) However, now that I am am aware of these things, I have a chance to correct them, and improve my flexibility for my Goju Ryu classes.

[@firama101]

I've been wearing barefoot shoes for about 2 years now and they've made a huge difference. I have changed almost all my shoes to barefoot shoes, casual, sport and even for work. It's made a difference in my karate. I can tell my feet are stronger. I also have the exact same Primus Lite shoes! This past weekend, I had to wear one of my old pairs of shoes, and it felt so bad. My feet felt crushed and I couldn't wait to take them off.

[@KARATEbyJesse]

Same here! Got like 8 pairs now 😂💸

[@Rakzo68]

Hi, i like your videos, i have a question, how to start training karate ? for example, I practiced shito ryu karate a few years ago, but when you talk about okinawan karate, you say that we do not focus only on one style, then what would be the line to follow to train karate within so many styles? Thanks

[@dylansiccardi3517]

it make five years than i wear no shoes most of the time and the strength of my foot today and when i was in school it's another world

[@rdgnr8]

Thank you for sharing. Now i know why my hamstring starts to become tight because on my job , i always sit too much within 8 hours a day. 6 days a week and i can only train on sundays.

[@davidg9682]

This Moment when you find out that everything you figured out over the past months had already perfectly been summarized by Jesse 2 years ago. 😀 Please keep providing such healthy content.

[@froggytoes9963]

I can totally vouch for the first life hack which is to reframe from sitting, I recently started taking martial arts at the end of spring and I’m only a yellow belt right now, and I love karate, it’s so much fun for me and I work very hard at it even at my level. so this week I was devastated when I got covid and couldn’t go to karate, and from Tuesday to Friday I was doing nothing but lay in my bed sick and when I felt better today I decided to do a small workout and stretch and when I finished I tried to do a round house kick and a flip kick since that’s what I’m learning to perfect at the moment and when I did my roundhouse, I could not get my leg as high as I usually get it before it started hurting, luckily I wasn’t going at full speed so I stopped myself before I could injure myself.

[@garybryant7274]

I like Belleville jungle boots. They're very light, and they have a very wide toe box. The best part is the 5mm heel rise. That's less than 1/4 of an inch ( .193 ). They are excellent for running and forefoot striking. You can retrain your running strike with the 100 up method. Look it up here on you tube. Wrestling stones aren't bad either. Good video, my freind.