Stretching Advice
Every training session should begin with a good warm up, getting
your muscles warm and mobilised. A good warm up can be skipping, jogging,
or some other mobilising exercises that cause a light sweat and slightly
heavier breathing.
When your muscles are warmer they are better prepared
for stretching and flexibility exercises. Stretching helps to reduce
the risk of injuries and also helps with flexibility which is essential
in Muay Thai and Kickboxing to allow you to execute techniques correctly,
accurately and safely.
Below are some movements to help you stretch the major
muscle groups. There are many different ways to perform stretches on
every muscle group, but below I have just described some basic actions
that should be sufficient for most people.
It is important to warm up and mobilise all muscle groups
including the neck, hips, and all other parts of the body that you will
be using before stretching the major muscle groups.
Tricep Stretch
Place your right hand behind your head and reach as far
down your back as possible. With your left hand gently push your right
arm further down your back, keeping your chin off of your chest so you
are looking forwards.
While warming up for a session, you can perform squats
at the same time to keep your quads and hamstrings mobile. When cooling
down after a session you can also perform the stretch in a sitting position.
Repeat for the other arm.
 Shoulder
Stretch
Interlock your fingers and stretch your arms up above
your head. Slightly arch your lower back leaning forwards slightly with
your chin on your chest. This is best performed standing when preparing
for a training session, and sitting after a cool down has been performed
at the end of a session.
Chest stretch
Clasp your hands behind your back. Gently straighten your
elbows and raise your arms as high as comfortably possible. Again, this
is best performed standing when stretching prior to a training session,
and sitting after at the end of a session.
Lower back Stretch
Lying flat on your back, place the sole of your right
foot on top of your left thigh. Using your left hand gently assist your
right knee to your left towards the floor but do not let your right
shoulder leave the floor.
Repeat for the other side of your back by switching legs.
Groin Stretch
Stand with your feet about 2 meters apart, toes pointing
forward. Gradually shift all your weight to your right leg by bending
your right knee. Your left leg stays straight. Place both of your hands
on your right knee for support ensuring the weight is on the leg that
you are NOT stretching. Increase the distance between your feet for
a greater stretch if you are able to.
From this position you can move in to box splits where
you take both feet outwards as far as possible keeping your weight in
the middle, resting your hands or elbows on the floor in front.
Quadriceps Stretch
Standing upright Grab your ankle (not your foot) and pull
your heel into your bum. Push your hip forward to increase the stretch
on the front of your leg.
If you wish, you can strengthen the standing leg by squatting
on the support leg, bending at the knee. This can help to improve your
balance.
Repeat for the other leg.
Hamstring Stretch
Sitting down, put your right leg out straight in front
of you with your toes pointing towards the sky and rest your left sole
of your foot on your inner thigh of your right leg. Sit upright, picking
yourself up from your hips and ensuring your back is straight slowly
reach forward and try to touch your right toe with both hands. You must
bend from your waist keeping your lower back flat and your head up.
Repeat for the other leg.
Calf Stretch
Stand at 1 meter away from a wall and with feet about
shoulder width apart. Put your left foot behind your right keeping your
leg straight and ensuring both heels are flat on the ground. Lean towards
the wall by bending your right knee only. Push gently against the wall
to increase the stretch.
Repeat for the other leg.
Achilles Stretch
This stretch is similar to the calf stretch, but you must
now bend the rear leg at the knee as well as the lead leg. You should
feel a stretch on the back of your heel of the rear leg
Repeat for both legs
Some important points about stretching:
Never over stretch to the point of pain, a slight pulling and
minor discomfort is normal, but over stretching can lead to damage.
Relax your body as you stretch, including the muscle you are stretching,
breathing in slowly through your nose and out through your mouth
If you are unsure about any exercises or have injuries or ailments
please speak with your GP before commencing any activity of this
nature. |
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