Everyone needs to stretch on a regular basis in order to maintain mobility and overall strength. Flexibility isn’t just something for runners or yoga practitioners. Fighters of all disciplines need to stretch as well. Whether you’re a Muay Thai purist or alternate between grappling and kickboxing each week, you’ll reap the benefits of stretching.
On the importance of stretching, Coach Roy “Gonzo” Gonzales said, “In my experience stretching has proven to be essential both pre and post-workout. Stretching prepares one’s body for the demands of any sort of conditioning while also allowing for greater mobility and recovery post-workout.”
Here are some of the key benefits of regular stretching:
- Improved range of motion in your joints
- Lower risk of joint pain, strains, and muscle damage
- Better balance
- Stronger ligaments
- Improved circulation of blood supply in your body
Better flexibility means you’ll improve your posture which will help you feel stronger and move more efficiently. Your posture matters in everything you do from strength and conditioning workouts to competition time.
Now that you know many of the proven benefits of stretching, here are several stretches that will help you increase your flexibility. The majority of these stretches are focused on your lower extremities so you’re welcome to research other stretches that will help you target your upper body:
Butterfly stretch
This is one of the most popular stretches of all time. You’ll target your groin, hips, and lower back. Sit with the soles of your feet touching in front of you. To get a better stretch, bring your feet in towards your groin and lean forward.
Sitting hamstring stretch
Practicing this stretch on a regular basis will decrease the risk of hamstring injuries. You will also be able to loosen up tension in your lower back. Sit with your legs pointing straight in front of you and gradually reach for your toes.
Pigeon pose
A lot of moments in fighting start from your hips and this stretch targets your hip flexors and deep lateral rotators. Sit down and bring your right leg straight back. Bring your left leg forward, bend your left leg at the knee, then bring your left shin perpendicular to your right leg. Your left leg should be at a 90-degree angle. Once you’ve achieved that position, lean forward over your left leg for 10-15 seconds then switch.
Standing neck stretches
Be gentle with this one. Stand up straight and pull your shoulders back so you have good posture. Place your left hand on your right ear and slowly pull your head toward your left shoulder for 15 seconds then switch to the other side.
Child’s pose
This is a proven stretch that will help you loosen up your shoulders and back. Start by kneeling on the floor with your feet behind you and knees a little wider than hip-width apart. Extend your arms in front of you on the floor and place your forehead on the floor. Do this stretch for about 30 seconds and repeat if needed.
How often should you stretch?
Like anything worthwhile, you need to stretch regularly to reap lasting benefits. Work on your flexibility after every workout and stretch on your own at least three times a week. It’ll help you recover quickly from your training sessions and also help you continue to train for years to come.
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