Newer Female Wrestlers, Help Prevent Injuries Thru MMA Stretching Techniques

April 29, 2022,

Only one bad muscle tear experience will emphasize for you, the importance of stretching before you work out or, heaven forbid, before you actually engage in a wrestling match.

Some in our circle have experienced the dreaded hamstring tear, which takes weeks to improve, can attest to the importance of pre-competition stretching.

An ounce of prevention is worth a 100 pounds of cure.

And pain.

Stretching is a form of physical exercise in which a specific muscle or tendon, or muscle group, is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.

Are there benefits to doing so? In succinct, yes.

The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.

Imagine what it can do to help prevent injuries in your wrestling.

In its most basic form, stretching is a natural and instinctive activity.

Stretches can be either static or dynamic, where static stretches are performed while stationary and dynamic stretches involve movement of the muscle during the stretch.

Stretches can also be active or passive, where active stretches use internal forces generated by the body to perform a stretch and passive stretches involve forces from external objects or people to perform the stretch.

We have visited many an event and reviewed video matches online where some of the combatants immediately get in to competition mode before stretching.

Hopefully we can learn here from the mistakes of others without experiencing it ourselves.

Time to turn to the experts.

On video we love the fitness leader and former dancer of the team at MadFit. There her goal is to help inspire everyone at all fitness levels to get up, get moving and reach their goals.

Great idea.

Here is an exceptional video by her with over 13 million views. Check it out.

The video will focus on your hamstrings and hips, areas where many are super tight and can use more flexibility.


Now to book form.

Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts Kindle Edition

By Sang H. Kim(Author)

Ultimate Flexibility is the book you’ve been waiting for.

More than a collection of exercises or an explanation of technique, Ultimate Flexibility is a complete guide to stretching for martial arts, from the very basics of why you should stretch to detailed workout guidelines for every style and level of martial arts practice.

Written by acclaimed author and martial artist Sang H Kim, Ultimate Flexibility is your guide to achieving maximum flexibility in your training. Begin with an in depth look at the hows and whys of flexibility and stretching.

Learn about the many types of stretching, which methods are best for beginners, when to graduate to advanced techniques and why you should completely avoid certain types of exercises. You’ll also find information that you won’t find in any other martial art book, including a detailed exploration of how your body works for or against you in your training and how flexibility can make you stronger and faster.

Building on this foundation, Sang H Kim teaches you nearly 200 flexibility exercises that he has personally used to achieve the highest levels of flexibility. You’ll get detailed instructions, workout planning guides, goal setting tips, difficulty levels, injury prevention and recovery, and over 400 color photos to guide you. Special bonus sections: 10 Tips for Full Splits, 20 Tips for High Kicks and 10 workouts for specific martial art types.”

As you might guess, there are tons of books on stretching but because of the MMA angle focused upon here, which could translate to your wrestling, we thought this might work better for you.

We have one more stretching expert to share with you today, again with a focus to MMA stretching, and helping your wrestling.

Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.

Let’s turn our attention to a visiting writer with some exceptional insights.

MMA Stretches

By Michael Heighton

Stretching is a very important aspect of every sport. If you want to become a true MMA master then you need to think about stretching just as much as you think about combat training and nutrition. By performing stretches you’ll be able to increase your flexibility, enabling you to perform certain moves with more efficiency. Many of today’s top fighters will take additional yoga classes to help their fighting. Not only does it help them with their physical workouts, but it prevents them from getting injuries throughout training, which will greatly hinder a fighters skills in the ring.

There are three main types of stretching that are used to increase a fighters mixed martial arts abilities. Each technique works great for different aspects of performance. The techniques are called; static, ballistic and assisted. To effectively stretch using these methods you should always ensure that your body has been thoroughly warmed up.

Static, Ballistic and Assisted Stretching

Static stretching is the most common form of flexibility exercise. The technique doesn’t require a lot of movement as you are simply holding the stretch in place for an extended period of time. When stretching you should always try to breathe in the nose and out of the mouth, this will allow your body to relax. Once you have held the stretch for roughly two minutes, you should ease the pressure and then perform the same action again, only this time you should try to move the stretch a little further.

Ballistic stretching is very effective, but also very dangerous. This technique is only recommended if you already have a great deal of flexibility. The technique requires you to bounce into the stretch. It’s important that you don’t force it too much, otherwise you could end up with an injury.

Assisted stretching is when you have a partner hold your stretch in place for you. You should then try to put pressure on the muscle by pushing your partner and causing resistance. After 15-20 seconds you should relax for 10 seconds. This process should be repeated 2-3 times.

Designing A Flexibility Workout

When you first design your flexibility workout you should always begin by making a list of all of the muscle groups that you’d like to work on. If you aren’t sure what stretches to perform then you should always seek advice from a professional. With the internet you have access to guides that will take you through the process from beginning to end.

Increasing your overall flexibility will help you in all aspects of your martial arts performance.

Do you want to know how to perform MMA stretches? Visit: Stretching For Flexibility []

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