Boxing training is usually viewed as tough practicing strikes & various techniques. But the truth it’s much more than that. Boxing training includes an extensive workout routine that starts from building stamina, to working out muscles hard and incorporating recovery days. Practicing & knowing about effective stretching techniques help in accomplishing the goal and prepare the muscles & joints for exercise to come. Stretching is a significant aspect of any exercise. Skipping stretching before and after your training can cause muscle injuries.
Muscles used in Boxing
Both upper & lower bodies are equally used for boxing. Conditioned bodies, good coordination, & spatial awareness are equally important for the fighter. Boxers require sheer core strength & legs & hips for optimum strength. Stronger neck muscles help the boxer in absorbing the head blows. Strong wrists play a great role in holding the fist punching position. Major muscle groups used by the boxer are shoulder girdle: latissimus dorsi, deltoids & pectorals. Core muscles; rectus abdominis, spinal erectors & obliques. Muscles in legs & hips; hamstrings, quadriceps, & glute. Tough boxing blows subject you towards the violent blows of the face & body repeatedly. Continuous hard leads to elbow, shoulder, wrist & hand problems.
Among different injuries, the boxer can be subjected to sprained/fractured wrist & hand, broken nose, concussions, fractured ribs, an orbital fracture. Stretching before working out leads to pulling muscles and injuries. Two stretches should be done for improving the boxing workouts.
Dynamic Stretching vs Static Stretching
Before doing the boxing stretches make sure you know the difference between stretching and its types. Regardless of its types, keep in mind the goal of boxing should be improving blood flow & loosening up muscles.
- Dynamic Stretching
Dynamic stretching refers to the type of stretching that you won’t think of when someone says the word “stretching.” Instead of holding the position, this type of stretching includes moving the body actively for warming up the muscles. Dynamic stretching is the stretches that are performed before the boxing workout, compared to after. Stretching that holds multiple muscles of your body in a certain position is called dynamic stretching.
- Static Stretching
Static stretching is the type of stretching that you’re familiar with. This type of stretching involves pulling a certain muscle for a stretching point & holding that position up to 15-20 seconds. Static stretching comprises post-boxing stretches moves that promote blood flow by easing your muscles on the state of rest.
Boxing and Stretching
Boxing challenges your upper and lower body, cardiovascular fitness & core strength. Each movement & exercise performed in the training session should be strategically selected, as it plays a critical role in reaching the fitness goals. Boxing training can take a big toll on the body. The defensive movements require huge flexibility & mobility from the body. Stretching the chest region is important for all of the boxing movements, every punch you throw actively engages the entire body. Awakening the entire spine, from your neck to the back is also an important movement for the boxers.
It’s a simple movement that is extremely effective for waking up the spine & preparing the core for all sorts of high-impact workouts. The more flexible you’re, the deeper you can press yourself into deep positions.
Most effective stretching techniques for Boxing:
Before we get into that make sure you suit yourself with premium quality boxing gear. It helps a lot with hiking up your boxing game.
- Arm Sings
We have already emphasized the importance of using your upper body in boxing. Warming up & loosening your upper body muscles, adds power to the strikes. For performing this stretch perform the following steps. Start by standing comfortably & raising both of your arms at shoulder height on your front. Then start swinging your arm slowly back & forth, while crossing them at the front. Make sure that both of your arm’s swing as they move. Keep on doing this for a few seconds. A greater addition can be incorporating arm circles. These circular motions will engage the rest of your shoulders.
- Neck Stretch
Start this workout by standing straight & putting the left hand on the right side of the head. Then gently pull it closer to your left shoulder. You will get a stretching sensation in the neck region. Hold this position for more than 30 seconds then relax. After that repeat this workout for the other side as well.
- Cat Stretch
Start this workout by placing both of your hands & knees on the ground while holding your spine straight. The head should be pointed downwards. Then inhale & exhale, while pulling your belly at the back of your spine & rounding your shoulders. Make sure you keep your eyes towards the legs. Hold your stretch up to 15 seconds. Then inhale deeply & move back to your returning position. Then repeat this technique 3-5 times.
- Back Rotation
The back muscles get utilized extensively in the game of boxing, warming up your major muscles is significantly extremely important for doing a remarkable job in this sport. To do this effectively, follow these steps. Start this workout by standing comfortably, put both of the arms in the “X” position across the chest. Then rotate slightly at the hip while turning toward the right side. Keep the feet planted firmly during the movement. Then switch to the left and perform it for 30 seconds. You will know you’re doing it correctly if you get that tension sensation & pull in the lower & middle back.
- Hip Circles
Moving towards your lower body, it’s a great stretch that might activate the hip muscles & prepare them for the twisting motion which comes along with boxing strikes. Do the following steps for performing the exercise. Start this workout by standing with the feet opened shoulder-width apart. Then lift your right leg & bend the knee at an angle of the 90-degree angle at your front. Then rotate the knee & leg in a circular motion, in a clockwise direction. After that return, the leg back to your starting position, then maintain an angle of 90-degree, & set it back. On the left side. Switch the sides & keep on doing it for 10 reps.
- Roll Down Stretch
Start this workout by keeping the feet hip-distance apart. While inhaling the breath deeply, then lift your arms overhead. Then gently roll over your body downwards & bring the arms down as you exhale. Simultaneously, stretch your abs towards the back. Make sure the knees only bent slightly when you go rolling down. Keep your body rolling till the hands touch your feet. Then straighten the legs gradually. If it seems too much. Place both of your hands on your shins rather than your feet. Keep your head relaxed & downwards. Hold your position for up to 15 seconds. While moving back to the position from here your starters start taking slow breaths. Repeat the stretch twice.
- Forearm & Bicep stretch
Moving the small muscle groups of your arm, in the stretch will help in releasing the tension in the biceps & forearms. For performing this workout reach the right arm straight at your front with the fingertips pointed towards the floor.
With the left hand, grasping the right fingertips & gently pulling them back induces a stretching sensation in your forearm. Hold this position for a few seconds.
Then start rotating the fingertips of the right hand. With the left hand, grasp the right fingertips & start pulling them back slowly, feel the stretch in your right palm & right forearm. Keep on holding the position up to 10-15 seconds, then release, & repeat the moment for the other side.