Stretching involves elongating a specific muscle or tendon at a time to improve the muscle’s elasticity and make them flexible, allowing your body to bend easily in different postures.
MMA trainers and expert fighters suggest light stretching exercises to reduce muscle tightness and improve blood circulation before strenuous workout sessions.
Try incorporating these simple stretching exercises into your fitness schedule to enhance muscle flexibility and improve your reach in the cage.
Toe touch, also known as forward, improves flexibility in the lower back, hamstrings and calves. In fact, this stretching exercise is part of a standard flexibility test for athletes and sportspersons in a training routine.
To perform a toe touch:
Stand with your feet hip-width apart and your arms relaxed at your sides.
Keep your back straight as you bend forward at the waist, reaching towards your toes.
Allow your arms to hang naturally towards the ground.
Hold the stretch for 15-30 seconds, then slowly straighten back up.
Repeat the stretch 4-5 or more times, depending on your body’s capacity.
It is essential to keep your knees slightly bent to avoid straining your lower back.
Also, if you have any existing injuries or are new to stretching, it may be a wise idea to consult with a physiotherapist or fitness instructor before starting your stretching routine.
The hamstring stretch is essential for flexibility in the muscles of the back of your thighs. It helps maintain a leaner lower body posture and reduces muscle tension in the thighs. Expect to use your feet adeptly to hop back and forth in the cage and swiftly strike your opponents.
To perform a hamstring stretch:
Start by standing with your feet hip-width apart.
Step one foot forward and keep both feet pointed straight ahead.
Bend your front leg and keep your back leg straight as you lean forward, reaching towards your toes.
Hold the stretch for at least 15-30 seconds each time.
Repeat the movement on the opposite leg and aim to execute the stretch at least three times for each leg.
Tip: Avoid rounding your back or leaning too far forward or backwards when performing the stretch.
You should also keep your back leg straight and avoid allowing that knee to bend.
As an aspiring MMA student, such hamstring stretches expand your mobility and make you a greater threat in the cage.
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The quadriceps stretching exercise targets the muscle in front of your thighs.
These stretches can be particularly useful for people who engage in activities that require a wide range of motion, such as running, dancing, or cycling, as well as for those who sit next to motionless for long periods and may have tight quadriceps muscles as a result.
To perform a quadriceps stretch:
A. Stand on one leg and grab your ankle with the hand on the same side.
B. Gently pull your heel towards your buttock to feel a stretch in the front of your thigh.
C. Keep your knees together and avoid leaning forward or backwards.
D. Hold the stretch for 15-30 seconds and then switch sides.
People with very tight quadriceps muscles or those with poor balance posture should perform quadriceps with the guidance of an expert trainer.
In the case of MMA, such stretches loosen your lower body and kill the stiffness, enabling you to generate more power in kicking motions.
The frog pose stretch effectively stretches the muscles in the inner thighs and hips. It’s suitable for people of all fitness levels and can be done anywhere with a flat surface.
To perform the frog stretch:
Start by getting down on all fours with your hands shoulder-width apart and your knees hip-width apart.
From this position, slowly move your buttocks back towards your heels, keeping your hands on the ground and your knees pointed out to the sides.
You should feel a stretch in your inner thighs and hips.
Hold the stretch for 15-30 seconds or 5-10 breaths.
Repeat the stretch as desired, or slowly increase the number of repetitions each day.
Typically, the frog pose is safe for all levels of MMA aspirants. However, people with hip, back or knee injuries should take professional advice from their trainers before doing the frog stretch.
The triceps stretch is excellent for loosening and strengthening the muscles in the back of your upper arm.
To perform a triceps stretch:
Stand, sit, or kneel with your feet hip-width apart and extend your arms.
Reach one arm above your head and bend your elbow so your hand points towards your upper back.
Using your opposite hand, gently pull your bent elbow toward your lower head, feeling a stretch in your tricep muscle.
Hold the stretch for at least 15-30 seconds.
Repeat the stretch on the opposite arm.
Anyone can perform a triceps stretch to flex their upper body muscles. For long-term flexibility and an upgraded sense of arm movement, perform this stretch after a chest or shoulder workout.
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This pigeon pose stretch helps in the internal rotation of one leg and the external rotation of the other leg. Best of all, it introduces extended flexibility to the hip joints and muscles in the buttocks.
To perform a 90/90 stretch:
Sit on the ground and position your right leg such that it extends in front of your body, and place your outer thigh against the floor. This rotates your hip externally.
Bend your right knee at a 90-degree angle and keep your calf parallel to your torso. Your outer knee and calf should rest on the floor, toes pointing away.
Position your left leg toward the back of your body. It should extend to your left side, placing your hip in an internal rotation.
Your legs and hips will form a perpendicular, your knees bending at 90 degrees.
Hold for 30 seconds to 2 minutes with a straightened back and resist the urge to bend.
This stretch is effective for building mobility and addressing the pain in your back and knee joints.
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Stretching may not be the most exciting part of your exercise regime, but flexibility is essential for any fitness routine - especially if you're into mixed martial arts.
Incorporating regular stretching into your exercise routine can improve your overall flexibility and range of motion, leading to better in-cage performance and fewer injuries.
Always listen to your body and do not push it beyond limits during a stretching exercise. Ideally, be responsive to bodily signs of exhaustion, prolonged pain, and limited flexibility.
Take professional advice from our MMA trainers to perform stretches efficiently for impactful results.
Training for MMA or building a daily fitness routine? Contact our training experts at MMA Matrix for all your workout queries.