If you want to stay in top fighting shape, keep reading so you can add these easy stretches to your boxing routine!
Stretches For Boxing
Add these simple stretches to your boxing routine whenever you warm up or cool down:
- Shoulder Stretch
- Wall Grab
- Simple Quadricep Stretch
- Forward Fold
- Cobra Stretch
Doing all of them will take you less than 10 minutes and will make sure all of your body’s major muscles are ready for boxing.
Do these before and after boxing to gain full benefits and maximum recovery.
Shoulder Stretch
The first stretch on our list is the shoulder stretch.
Boxing is one of the most shoulder-intensive sports, so you should make sure to warm them up to prevent strain and injury.
To do this static stretch:
- Cross your right arm across your chest.
- With your left arm at a 90-degree angle, lock your left elbow under your right elbow and gently pull until you can feel a stretch in your right shoulder.
- Hold the stretch for 10 seconds.
- Release and repeat with the other arm.
Wall Grab
The next stretch on our list is the wall grab.
This static stretch targets your chest muscles and upper body.
To do the wall grab:
- Stand perpendicular to a wall.
- Reach back whatever arm is closest to the wall.
- Put your hand on the wall and gently extend your arm until you can feel a stretch in your shoulder and chest.
- Hold the stretch for 10 seconds.
- Release and repeat with your other arm.
For full range of motion and to make it a dynamic stretch, grab the wall above your head with both arms to stretch your shoulder, lats, and arm muscles.
Simple Quadricep Stretch
Next on our list is the simple quadricep stretch.
To do this stretch:
- Stand with your feet shoulder-width apart.
- Balance on your left foot.
- Bend your right leg back and grab your foot with your right hand until you feel a stretch in your quadricep.
- Hold the stretch for 10 seconds.
- Release and do the same with your left leg and left hand.
If you have trouble balancing, use a wall to support your weight.
To add a calf and Achilles stretch, raise your balancing calf by going on your toes.
Forward Fold
Next on our list is the forward fold, which will stretch your hamstrings and calves.
Doing this simple stretch will reduce the risk of you cramping during roadwork or jump roping.
To do this stretch:
- Start by sitting on the ground with your legs outstretched or standing up.
- Lean forward (bend down if you’re standing up) and reach your toes.
- Try to grab your toes so that you can feel the stretch in your legs and back.
- Hold the stretch for 10 seconds.
To stretch your back and lats as well, fold one leg so that your foot is touching your other knee and then reach for the extended leg.
Cobra Stretch
Last on our list is the cobra stretch, which will target your abdominal muscles, back, and stomach.
This stretch is a good introduction into dynamic stretching and yoga for boxing.
To do the cobra pose:
- First, lie flat on your stomach and turn your feet so your heels are facing up.
- Next, place your hands close to your chest or lower ribs and press upward.
- Lastly, puff your chest outward and roll your shoulders back, while keeping your feet on the ground to create an arch with your body.
- Hold the stretch for 10 seconds.
Benefits of Stretching For Boxing
Some of the benefits of stretching for boxing include:
- Improved Flexibility
- Increased Blood Flow
- Improved Movement
- Reduced Risk of Injury
There are no downsides to stretching for boxing and it only takes minutes to do.
By incorporating these stretches into your warm up and cool down, you’re giving your body the room to perform at its maximum potential.
Improved Flexibility
First, stretching will give you improved flexibility.
The stretches above will increase shoulder and hip mobility, as well as increase your arms’ range of motion.
All of these benefits will improve your athletic performance in the ring.
Without stretching, you’ll feel stiff and won’t perform your best in the ring.
Increased Blood Flow
Next, stretching will give you increased blood flow.
Increased blood flow is essential to transporting nutrients and water to your muscles.
When you’re well-hydrated and warmed up after stretching, you’ll feel an electricity in your body.
It will also reduce the risk of cramps in your calves and hamstrings, which will be tight after doing so much cardio.
Improved Movement
Next, stretching will give you improved movement.
We all know what it’s like to go through a workout feeling stiff; the mind tries to do a movement, but the body isn’t responding.
It’s like having to jump out of bed right after waking up.
After you stretch, you’ll find that your body is more responsive and that your reflexes are much more sharp.
This is semi-related to the increased blood flow that we spoke of before; your nerves are prepped and ready to receive and send back the necessary electrical signals.
Reduced Risk of Injury
Lastly, stretching will reduce your risk of injury.
In boxing, a thorough cool down and warm up are essential to preventing common boxing injuries.
Your body is capable of handling intense exercise and stress, but you need to prepare it for the task first.
We like to think of stretching like warming up a car; you usually don’t turn on your car and immediately go 100 miles an hour.
Conclusion
With this simple, yet extensive, stretching program, your entire body will be ready for boxing.
By mixing static stretching and dynamic stretching, you’ll improve athletic performance and reduce your risk of injury.
For a challenge and to learn how to breathe when stretching, try simple yoga poses.
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