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This is the start and finish of all training routines. It is often one of the most neglected areas of sports training, even amongst top athletes! Many injuries from training come as a result of little or no stretching prior to and after training. It is not necessary to spend a great deal of time in stretching unless you are trying to achieve an extreme level of flexibility or are unusually stiff. Once you have developed an appropriate stretching regime you can spend as little as ten minutes to warm up stretch and ten minutes to cool down stretch. Dynamic stretching is recommended prior to training and relaxed static stretching at the end of the session. A very important aspect of warm up and cool down stretching is that it must be used on a regular basis to be effective regardless of the system used.
Warm up / Cool down Stretch Routine
This routine will prepare your muscles for training; reduce the risk of injury and aid in recovery afterwards. As with any routine it must used on a regular basis to benefit.
When first practicing this routine it will feel more of an exercise than a warm up, but after several weeks your body will become accustomed to it. Follow the instructions carefully, listen to your body, and be sensible about your own limits. Once you are comfortable with the basic routine you may wish to add to or reduce the number of steps or reps you use depending upon your personal requirements. Providing the basic rules are followed you will have a safe and efficient means of warm up and cool down stretching.
If you have suffered any pulled or strained muscles allow for full recovery before resuming the routine. Above all else be patient, relax and enjoy. In time you will achieve the level of of flexibility and suppleness you desire.
Joint Rotation
This is the first part of the routine and is for use early in the morning. It is an easy and gentle way of putting all your joints through a range of movements prior to stretching the connecting muscles. Your stance unless otherwise stated should be feet shoulder width apart and knees slightly bent (soft rather than stiff). Start with the hands and work down to the feet.
1) Hand Flex- Open and close and roll the fingers loosely 10 times
2) Wrist Rotation- Roll the wrists 10 times clockwise and 10 times anti clockwise
3) Wrist Throw- Hold hands Vertical and move the hands up and down 10 times
4) Elbow Curl- Arms at your side, palms facing forward, curl the arms up to the shoulders 10 times
5) Alternate Shoulder Roll- Arms at your side, rotate left then right shoulder 10 times forward 10 times backwards
6) Shoulder Roll- Arms at your side, roll your shoulders together 10 times forward 10 times backward
7) Neck Turn-Look left then right 5 times each side, do not roll or rotate your head backwards.
8) Waist Rotation-Keep feet stationary and head held steady, with hands on hips rotate the hips, 10 times clockwise 10 times anti clockwise.
9) Side Dips-Bend to the side bringing one hand up the ribs and slide the other hand down the thigh- alternate 10 times each side. Do not lean over too far.
10) Torso Rotation-Arms raised to shoulder height and out to the side, turn first to the left then to the right, with each rotation keep the knees slightly bent and lift the heel off the floor as you turn.
11) Squats-Hands behind the head, bend at the knees and squat down as far as possible, 5 to 10 times. Be careful with this exercise, as it will put strain on the knees.
12) Hip Rotation-Raise left leg with knee bent to waist height and make a circular movement to the left as far as possible returning foot to start position, repeat with the right leg to the right side, 5 times each side.
13) Leg Raise-Raise the knee to chest keeping the leg bent, alternate 5 times each side
14) Ankle Rotation-Stand on one foot and raise the other foot about six inches off the floor and rotate the foot 10 times to the left then 10 times to the right. Repeat with the other foot.
15) Ankle Flex-Stand on one foot and raise the other six inches off the floor then point and flex the foot 10 times. Repeat with the other foot.
Dynamic Stretching
This is the main part of the warm up stretch routine. Please follow all the instructions carefully. This is not a balancing exercise or a strength exercise nor is it a competition to see who can stretch the farthest. Be aware of your own limitations and at all times think about and control your movements. Do not jerk or bounce through any movements and if you experience any pain then you are going to far or doing the movement incorrectly.
Dynamic stretching follows Joint Rotation in the morning routine but if you are starting your training in the afternoon 5-10 minutes of skipping or light shadow boxing should replace the joint rotation as a way of warming the muscles prior to stretching.
There are three main sections- the Arms-the Torso-the Legs. At the start of each section perform waist rotation as in the joint rotation, 10 times clockwise and 10 anti clockwise.
The Arms-
1) Marching Arms-Stand with feet shoulder width apart and begin by moving the arms as if marching. Slowly increase the movements of the arms higher until the hands touch above the head. Use 7 to 8 movements to reach maximum height and perform 10 movements in total. This movement is the most difficult to co ordinate but comes with practice.
2) Arm Hugs-Stand with feet shoulder width apart and begin by hugging yourself across the shoulders then swing your arms out and behind. Slowly increase the movements from hug to behind until your hands touch behind (or as close as you can) with 7 to 8 movements and do 10 in total. Be very careful with this movement. Lead and Control your arms at all times, do not just throw your arms behind.
3) Marching Arms- Repeat the first exercise, go to maximum stretch over 10 movements.
4) Arm Hugs- Repeat the second exercise; go to maximum stretch over 10 movements.
Waist Rotation, 10 times clockwise and 10 times anti clockwise.
The Torso-
1) Torso Rotation- Sit on the floor, legs straight and as open as wide as is comfortable. Keep the back straight, head up and arms extended out to the side. Begin with short rotations first to the left and then to the right side, slowly extending your movements over 25 to 26 movements to reach your maximum stretch and perform 30 in total (15 each side). To help keep the correct form through each movement look to your hand with each rotation and keep the movements flowing and continuous. You may experience slight cramping in the thigh or groin region initially as this can be a difficult position to hold for an extended period of time. To ease the discomfort sit with your legs closer together and slightly bent at the knees.
2) Side Stretch- Keeping the same sitting position as Torso Rotation, place your hands behind your head with elbows out to the side, back straight, and head up bend first to the left then the right. Begin with short movements and slowly increase to your maximum by the 25th or 26th movement, doing 30 movements in total. Similar discomfort as with Torso Rotation may be experienced and can be relieved in the same manner.
3) Groin and Back Stretch- Keeping the same position as Side Stretch begin with hands behind the head, elbows to the side, back straight and head up, curl your body downwards bringing the elbows into your groin, then return to the start position with your elbows back, head up and back straight. Exhale with each downward movement and curl in towards the groin with each movement and not forward.
4) Lower Back Curl- Lie on your stomach with legs straight behind and hands placed on the floor, level with the shoulders. Begin by raising your head off the floor, concentrating on using the lower back muscles to do the lifting and also holding the stomach muscles in to help support the back at the same time. The arms should be for support only and not used to press up. Slowly build the movements to your maximum lift by 17 or 18 movements. Perform 20 movements in total. Once 20 movements are complete come up from the lying position and sit back on your heels keeping your arms out stretched in front and chest on your knees, feel the stretch in the lower back, hold for a count of 20. This is an excellent exercise for building the lower back but can also aggravate back problems if not performed properly.
Waist Rotation, 10 times clockwise and 10 times anti clockwise.
The Legs-
1) Front Leg Raises- Standing with feet facing forward, place right hand on support, i.e. chair back, post, or ideally a barre or ring rope, and raise the left foot with leg straight to touch the left hand. The first movement should be very low (1 to 2 feet only) and with each successive leg raise increase the height of the hand until you reach your maximum stretch by movement 8 or 9. Perform 10 movements in total. Then repeat with the right leg. Always use your hand to stop the leg raises and use a support to balance yourself. The maximum stretch must only be the last two or three movements, keep the support leg slightly bent and foot firmly on the floor. Pause between each leg raise, this will help you to keep control of your movements. Always lead and control what you do!
2) Side Front Leg Raises- Stand with the right foot facing forward and the left foot turned outwards 90 degrees and then raise the leg to the side to the out stretched hand (again the first movement should only be to 1 or 2 feet) keeping the toes pointed upwards. As in the front leg raises the procedure is the same.
3) Side Leg Raises- Stand with the right foot turned outwards at 90 degrees and raises the left leg to the side keeping the foot sideways. Though you may find it difficult to reach the foot with your hand you should still use the hand as a stop on the thigh or knee. Proceed as with the front leg raises. This stretch is usually more difficult than front leg raises so do not expect to be able to lift your leg as high as previous stretches.
4) Rear Leg Raises- Stand facing your support and using both hands on the support raise one leg straight out behind with the heel going up first and look over the shoulder on the same side as the leg being raised. Bend the body forward as you raise the leg behind and as the hands are not used to stop the leg extra control of each movement is important. When returning to the start position ensure that you step in and bring the hips forward slightly to release the tension in the lower back. Once again all the same rules apply as in the front leg raises.
This completes the Warm up stretch routine. Be aware that it will take 4-6 weeks of careful practice doing the routine twice through each session to properly develop the routine to the stage where you can effectively and safely run through the stretches in less than 15 minutes. This routine is designed to prepare you for the sport you are about to do, Muay Thai, where you will be extending the arms and legs to their fullest extent of their reach with speed and power!
Cool Down Stretching
This is the final part of the routine and is to be used after training or sport. It will help you to relax and slowly bring your body back to normal after strenuous exercise and will reduce the chance of muscle soreness and stiffness the following day. It is important to do these stretches after each training session and once again follow all instructions carefully.
When going into a stretch always exhale as you go down and breathe normally once in the stretched position. Do not hold your breath at any time. Keep pleasant thoughts in your mind as you stretch and stay relaxed. Mild tension on the muscles is fine but do not go to the point of pain, as the muscles will tense up defeating the purpose of these stretches, which is to relax and cool down. If you wish to actually develop greater flexibility perform each stretch twice and hold for up to 90 seconds, otherwise a stretch held for 20 to 30 seconds once through will be sufficient for cooling down. Always place your hands on the floor or the legs when in a stretch and if you want to extend deeper into the stretch exhale as you do so. When doing for ward stretches along the legs there are two methods, either arch your back and bring your forehead to the knees or keep the head up and the back straight and bend at the waist. Both methods are effective and may be used alternately. The stretching is done on the floor and you may find it more comfortable to have your own mat or towel to sit on while performing the various stretching exercises.
1) Closed Parallel Leg: Legs together, straight out in front with the toes and feet pulled back. Reach forward and hold your legs or feet. Keep the legs straight and the feet square, do not allow the feet to curl inwards.
2) Groin and Back and Hamstring Isolation: Open the legs about shoulder width apart and bend the legs slightly. Reach forward and grasp your feet and pull back the toes. Although this stretch is for the lower back and groin often there is more of a stretch felt in the upper hamstrings.
3) Single Leg Hamstring (Left): Left leg straight out in front with foot and toes pulled back. Tuck the right foot into the inside left thigh. Reach forward and hold the left leg or foot.
4) Single Leg Hamstring (Right): Repeat number 3 with the right leg.
5) Hurdle Stretch (left): Left leg straight out in front with foot and toes pulled back. Tuck the right leg behind and reach forward and hold the left leg or foot. Beware this stretch will put excessive strain on the knee and if any discomfort is felt in the knee then it is recommended not to use this stretch. Otherwise this stretch is good for developing flexibility in the hips, vital for martial artists.
6) Upper Hamstring, Buttock (Left): Go straight into this stretch from the previous hurdle stretch by bending the front leg to form a 90 degree angle at the knee and bring the rear leg forward to form another right angle at the rear knee and a right angle at the hips. Then bring your chest down to your front knee. Once in the stretched position, by varying the angle of the front or rear leg and moving the upper body to the right or left you find the degree of stretch will change and you can find the best position for yourself.
7) Hurdle Stretch (Right): Repeat number 5 with right leg.
8) Upper Hamstring, Buttock (Right): Repeat number 6 with right side.
9) Groin Stretch: Bring both feet together-sole to sole-and pull them as close to the groin as possible, then hold the ankles with the elbows on the knees and while gently pressing the knees downwards lower your head to your feet. Alternatively grasp your feet with both hands and lower your head to your feet.
10) Side Splits: Open your legs as wide as possible, keep your legs straight, feet and toes pulled back and pointing upwards. Then bend forward at the waist and place your hands as far in front of yourself as possible.
11) Left Side Splits: Hold the same position as the side splits but turn to face your left foot and lower your body along the same line as your leg and hold your leg or foot.
12) Right Side Splits: Repeat number 11 on the right side.
13) Side Splits: Repeat number 10 and at the completion of the stretch release the position and carefully and slowly bring your legs together in front of yourself and gently shake your legs to release the tension in the muscles.
14) Groin Stretch: Repeat number 9.
15) Closed Parallel Leg: Repeat number 1.
16) Groin and Back and Hamstring Isolation: Repeat number 2
17) Achilles Tendon Stretch: Come up from the sitting position after the previous stretch into a squat where you are sitting back on your heels and very carefully lean onto the left foot keeping the heel on the floor and feel the stretch in the tendon. Be very careful not to bounce when in the stretch position. Repeat on the right side.
18) Calf Stretch: After the Achilles Tendon Stretch come up onto your hands and feet forming an A position with your body and keeping one leg straight, heel down on the floor, lift the other foot of the floor and wrap the foot over the calf of the leg you are standing on and feel the stretch through that calf muscle. If you want to extend the stretch walk your hands away from your feet while keeping the leg straight and heel on the floor. Repeat on the right leg. If the Achilles Tendon Stretch position (the squat) is difficult or uncomfortable then both stretch 17 and 18 can be done in the standing position using a wall or post for support. For stretch 17 lean against the wall or post and bend at the knee keeping the heel flat on the floor. For stretch 18 lean against the wall or post and keep the leg straight and foot flat on the floor.
This is the end of the cool down stretch routine. Described here is a basic set of stretches designed to help you cool down and relax after training. There are many variations to the stretches, which ones work best for you will be a matter of experimentation over time.
The most important aspect to all of the stretching routines- dynamic or relaxed- is that you use them on a regular basis, this way you will benefit fully and achieve good flexibility with a safe and efficient system. This routine has been developed through personal experience and is only a guideline to help you find what is best for you. Always listen to your body, be patient, relax and enjoy! Good Luck
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