Post-Workout Stretches
Contrary to popular opinion, static stretching is not just for yoga practitioners and gymnasts. In fact, it is an essential component of any comprehensive boxing fitness program.
Many people assume that static stretching is not relevant for boxing because it is a high-intensity, power-based sport. However, this is a misguided assumption. In reality, static stretching can have a number of benefits for boxers, including improved flexibility, muscle recovery, and overall muscle health.
By incorporating static stretches into their training routine, boxers can improve their flexibility and range of motion. By holding a stretch in a stationary position, static stretches can help stretch and lengthen the muscles, which can improve overall flexibility. This can be especially useful for boxers, as it can help them move more freely and fluidly in the ring.
Static stretching can also help improve muscle recovery. By holding a stretch for an extended period of time, static stretches can help relax the muscles and improve blood flow, which can aid in muscle recovery after a workout or match. This can be especially useful for boxers, as it can help them recover more quickly and effectively after training sessions or matches.
Overall, static stretching is an important aspect of boxing fitness that should not be overlooked. It can help improve flexibility, muscle recovery, and overall muscle health and is a valuable tool for any boxer looking to improve their skills.
Below is a list of examples of post-workout stretches arranged according to body segment. Each stretch may be held for 15-30 seconds:
Neck
Standing Neck Extension
Place your hands behind your head and your fingertips above the base of the skull.
Tuck the chin down towards the neck.
Standing Sternocleidomastoid and Scalenes
Place hands on the chest or fists under the chin.
Look up at a 45 degree angle, lifting your chin up toward the ceiling.
Shoulders
Standing Posterior Deltoid
Reach one arm across your chest, using your other arm to hold it in gently.
Pull the arm towards the chest.
Standing Anterior Deltoid Pectoralis Major
Bring your hands behind your back and interlace the fingers.
Roll the shoulders back.
Pull back, raise and straighten the arms.
Wall Anterior Deltoid Pectoralis Major
Stand next to a wall with one arm outstretched behind you parallel to the ground with your palm on the wall.
Slowly turn your body away from the wall.
Triceps
Standing Triceps
Raise one arm and reach down your spine with the palm of the hand against your back.
Progress the stretch by gently pulling the elbow downwards and inwards with the other hand.
Swap.
Kneeling Bench Triceps
Kneeling in front of a bench.
Place the elbows on the bench.
Lower the chest towards the floor, shifting the hips back.
Chest
Kneeling Pectoralis Major and Rectus Abdominus
From a kneeling position, place one foot in front for a kneeling lunge.
Raise the opposite arm straight up.
Push the hips forward.
Swap.
Abdominals
Sphinx Rectus Abdominus
From a prone position, place the hands on the floor by the shoulders.
Lift the chest off the ground, straightening the arms.
Look up at a 45 degree angle and engage the abdominal muscles.
Back
Child’s Pose
From a kneeling position, walk the hands forward until the head is close to the ground.
Sit back on the heels at the same time.
Standing Upper Trapezius
Stand with arms straight by the sides.
Rest a hand one one side of the head. Alternatively, place one arm behind the back and grab the elbow of the other arm.
Tilt the neck towards the straight arm.
Hips
Abductor and Tensor Fascia Latae
Stand side-on to a wall and cross the foot nearest to the wall over the other foot.
Place both hands on the wall by arching to the side.
Alternatively, lunge to one side and open the arms.
Sitting Abductor
Sit with both legs straight in front.
Place one leg over the other and hug the knee.
Standing Adductor
Stand in a side lunge.
Lower the stance to stretch the inner side of the straight leg.
Kneeling Adductor
From a kneeling position, place the hands on the floor under the shoulders.
Place one leg out straight to the side for a kneeling lunge, stretching the inner side of the leg.
Side Laying Hip Flexor
Lie on your side.
Bend the knee of the top leg and grab the ankle from behind to stretch.
Pidgeon External Hip Rotators
From a kneeling lunge, place the hands on the floor.
Lower the front knee to the floor.
Floor External Hip Rotators
Lie back with the knees bent and the feet flat on the ground.
Place one foot on the opposite knee.
Glutes
Bench Gluteus Maximus
Stand with a stepper or small bench in front.
Place one foot on the stepper.
Slowly lower the body down in a low lunge.
Hold the front of the stepper for stability.
Supine Gluteus Maximus
Lie on your back.
Tuck a knee in towards the chest.
Pull to stretch.
Hamstrings
Sitting Hamstrings
Sit with one leg extended and your back straight.
Bend your other leg so that the sole of your foot rests against your mid-thigh.
Reach toward your ankle
Standing Hamstrings
From a standing position, place and straighten a leg in front of you.
Gently lean forward while placing the hands on the bent leg.
Keep the back straight to avoid hunching over.
Quadriceps
Prone Quadriceps
Lie face down.
Grab the ankle of one leg.
Gently pull to stretch.
Sitting Quadriceps
Sit in a kneeling position.
Lean back and place the hands on the floor with fingers pointing away.
Standing Quadriceps
From a standing position lift one leg off the ground.
Bend the knee and grab the ankle from behind.
Gently pull to stretch.
Calves
Wall Gastrocnemius
Stand in front of a wall.
Place the hands on the wall and assume a lunge position.
Gently lower the rear heel towards the ground to stretch.
Wall Soleus
Stand in front of a wall.
Place the hands on the wall and assume a lunge position.
Gently bend both knees to stretch.
Floor Push
From a plank position (optional: place one foot on the calf of the other leg).
Push the hips back and up.
Lower the heel of the standing foot to stretch.
