Stretching Exercises for Mixed Martial Arts

Stretching out the muscles in the body is one of the most important parts of any martial arts. Any strenuous exercise should always be started with some type of warm up exercises.

Mixed martial arts and stretching exercises go hand in hand. Quickly thrown kicks and punches without the opportunity of stretching is like starting a car and revving up the motor as high as you can. Sooner or later the motor and the body eventually give out.

Reduced Injuries

Increased flexibility along with decreased injury to: joints, muscles, and tendons are just some of the attributes which stretching provides. All of the muscles in the legs, back, arms, shoulders and hips need to be thoroughly stretched out and loosened up before any serious workout begins.

Listed below are a few of the stretching techniques which I've used the last seven years of martial art practice. Remember to start out slow, and let your body determine the ability of your stretches. Never go beyond the level of pain tolerance as many pulled muscles have also been injured by over achieving amateurs.

Loosen Up

A good way to get the muscles warmed up is to jog in place for a few minutes or jump rope. This slowly gets the blood flowing and also begins to loosen the muscles up for stretching.

1. Stand with your feet shoulder width apart with your hands on your hips and rotate your hips in one direction then the next. Next put your feet together with your hands on your knees and rotate your knees in one direction and then next direction.

2. Now stand up with feet double shoulder width apart and bend down and try to touch the touch the ground if you can twice.

2b. Stand back up and bend down again and try to touch the ground between your legs, then stand back up with hands on hips and bend back a little. Increase the stretching distance with each repetition. Do several repetitions of this exercise.

This exercise helps to loosen up the back of your legs and also the lower part of your back. It also builds strength in your calves and thighs.

3. Keep your feet double shoulder width apart and with hands out to the side twist your waist around as far as you can go as you rotate from one side to the next. This also loosens up the back and the hips.

4. Remain with your feet double width apart and bend down and grab your left foot with your right and hold. If you can't grab your foot grab the lowest part of your leg that you can, and hold on for several seconds. You can also do this exercise with your feet together.

With the feet together this exercise helps to increase your balance and also your coordination. This exercise helps to loosen up the hamstrings, your shoulders and hips, and also your back muscles.

5. Sit down on the floor grab your feet and bring the soles of your feet together; this is called the butterfly position. This is also a common Yoga position. Keep your feet as close to your thighs as you can as you try to bring your legs down as far as they will go.

6. As you remain sitting bring one leg into your thigh and keep the other leg stretched out straight. Bend down and reach as far as you can (with the opposite hand) toward the toes of your straight leg.

Hold this position for a few seconds until you feel the muscles starting to burn and release; do several repetitions of this exercise again. Switch legs and repeat the process again on the opposite leg. You can also twist your waist across the bent knee which stretches out more muscles in your side and back. Now the easy part is over.

Increasing Flexibility

7. Remain sitting and spread your legs as far apart as you can get them, then reach over with the opposite hand and grab the side of the foot and hold. Do this several times on both sides. Now you can really feel the groin muscles beginning to burn as they stretch.

7b. Now reposition yourself again, and spread your legs apart as far as you can then lower your upper body. Try to work towards getting your chest to touch the floor; this is not easily done.

Be especially cautious with this position as the groin muscles are quite sensitive and are not used to being stretched in this extreme. This exercise is compared to doing the splits without the mishap of falling, or over extending a muscle as you slide to the ground.

Now that your legs, hips, and back are stretched out it's time to loosen up your arms and shoulders. Loosening up your shoulders, chest, and arm muscles helps to prevent soreness. Some of these muscles are rarely used in the normal day.

8. Stand up and rotate your arms in a windmill position as you loosen up the shoulder and also the arm muscles. Rotate your arms in one direction then switch and rotate them again in the opposite direction.

Now spread your arms back and stretch out your chest muscles several times. Shake your hands and feet several times. Now you can feel the muscles in your arms and legs as they really begin to warm up.

Acquiring Speed and Agility

9. Now you're ready for some slow easy kicks, and some hand techniques. Keep your kicks and all your moves slow at first until you begin to warm up. Slowly begin to increase the height of your kicks and the strength of all your moves as your workout continues.

Also remember to develop a stretch out routine for the end of your workout. This is considered a cooling down period for the muscles, which helps to prevent any muscle cramping.

Expect to be at least a little sore a day or two after the first workout. In most cases you'll only be sore a day or two. Usually the soreness in most muscles works its way out of your body the next time you work out.

Remember to always keep a positive attitude and your next stop might be fighting in Mixed Martial Arts. Who knows what the mind and body can do when they work together.

Note: Always seek the advice of your doctor before starting any strenuous workout session. These exercises are intended for people who are in good health and physically fit.