Stretching is an integral part of any balanced fitness regimen. Not only will it increase your overall flexibility and range of motion, but it also helps you to stay injury-free and prevent post-exercise soreness. Even though after an intense workout we know the last thing you want to do is MORE activity, taking 5 minutes of your time to complete this simple sequence will do wonders for your body.
These stretches target each area that you use extensively during your training. As always, be sure to complete any stretching exercises after your body has sufficiently warmed up to prevent injuring yourself.
1. Chest stretch:
The force that is used to propel your arm forward during a punching movement is generated from your entire upper body moving together in one fluid motion. Because of this, you’ll want to make sure you properly stretch all of these muscles. To stretch your chest, standing facing forward clasping your hands together behind your back and pushing your chest forward. For an even deeper stretch, have a friend stand behind you and gently push your arms closer together behind your back.
2. Deep runner’s lunge:
During class, we often complete a lot of burpees, mountain climbers, & kicking exercises. By performing this deep runner’s lunge, you will target the hip flexors that are utilized during these exercises.
3. Standing calf stretch:
Being on your toes while boxing is key to successful footwork. This stance will, however, give your calves a beating without you even realizing it. Find a wall after class to complete this stretch so you’re good to go for your next class!
4. Biceps stretch:
When you’re in proper boxing form, your hands will be positioned close to your face and will be clenched causing strain and tension in your arms. This stretch will target your biceps and forearms so you can avoid cramping.
5. Cobra pose:
After each class, we perform an intensive abdominal routine, so you’ll definitely want to make sure you stretch these out afterward. This stretch will target those muscles so they’re not sore and achy the next day.
Complete this series of stretches after you train and we guarantee you’ll not only feel better, but it will also help you to become a better athlete.
February 17, 2015