As you probably knowm flexibility is an important aspect of Muay Thai, or as some people call it, "human pretzel-making." If you're not careful, you'll end up feeling like a twisted-up balloon animal instead of a skilled fighter.
But fear not, my flexible friend! These stretches will help you loosen up those tight muscles and become a lean, mean, kicking machine. Or at the very least, you'll be able to touch your toes without feeling like you're going to snap in half.
So, if you're ready to put your body to the test, grab a mat and let's get stretching! And if you end up falling over or making some weird noises during the process, just remember that laughter is the best medicine. Or maybe it's ice cream. It's hard to keep track these days.
Hip Rotation and Flexibility
Listen, Muay Thai is a martial art that requires a lot of flexibility. It's not just about throwing punches and kicks, but also being able to move your body in various ways to dodge and counter your opponent's attacks. That's why stretching is an essential part of any Muay Thai training regimen. Here are some stretches that can help you improve your flexibility for Muay Thai.
Standing Quad Stretch
The standing quad stretch targets the quadriceps, which are the muscles at the front of your thighs. To do this stretch, stand with your feet hip-width apart and bend your right leg, bringing your heel towards your glutes. Use your right hand to grasp your ankle, keeping your knee pointing straight down. Hold the stretch for 15-30 seconds, then switch sides.
The hamstring stretch targets the muscles at the back of your thighs. To do this stretch, sit on the floor with your legs straight out in front of you. Reach forward towards your toes, keeping your back straight. Hold the stretch for 15-30 seconds.
Seated Forward Bend
The seated forward bend is another stretch that targets your hamstrings, as well as your lower back. Sit on the floor with your legs straight out in front of you. Reach forward towards your toes, but this time, round your back and let your head hang. Hold the stretch for 15-30 seconds.
The butterfly stretch targets your hip flexors and inner thighs. Sit on the floor with the soles of your feet together, allowing your knees to fall out to the sides. Use your elbows to gently press down on your knees, feeling a stretch in your hips and inner thighs. Hold the stretch for 15-30 seconds.
The pigeon pose targets your hip flexors and glutes. Start in a downward dog position, then bring your right knee forward and place it behind your right wrist. Extend your left leg straight behind you, keeping your hips square. Slowly lower your body down onto your right hip, feeling a stretch in your right glute. Hold the stretch for 15-30 seconds, then switch sides.
Bottom line is…
These stretches can help improve your flexibility for Muay Thai, but it's important to remember to warm up before doing any stretches. You should also consult with your instructor or a medical professional if you have any concerns about whether or not these stretches are appropriate for you.