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Just as it does for any athlete, stretching is also imperative for the boxer.
(1) Improves flexibility. (2) Can prevent potential injuries.
Contrary to popular belief, you SHOULD NOT stretch out before your
workout. The muscles are too cold, you could risk a pulling a muscle.
The time to stretch is at the end of your boxing workout. This is when the body
is warmed up. Think of muscles and tendons like taffy, taffy pulls easier when
warmed up. With the body already warmed up, it will have better elasticity.
Everyone these days have very busy schedules...
ALL YOU NEED IS 4 to 5 MINUTES
I believe in keeping things simple, otherwise
we have the tendency to blow it off.
Below I am demonstrating 1 set for each body part. For those strapped for
time, do just 1 set of each, which comes to approximately 4 to 5 minutes.
If you do have more time to spend then do 2 to 3 sets of each exercise.
To warmup before your boxing training, what you want
to do are: calisthenics, jump rope, & shadow boxing.
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HOLD EACH STRETCH FOR 10 TO 15 SECONDS
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GROIN
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While holding the toes, push slightly
down on your knees with elbows.
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HAMSTRINGS
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Slowly touch your toes. Switch legs.
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NECK RIGHT
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Do not roll your head, only tilt it.
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NECK FORWARD
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Same goes for tilting forward & backward,
do not roll your head, only tilt it.
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SHOULDERS
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Hold at the elbow, slightly pull towards body.
Switch & do the other arm.
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ABS
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Feet spread wide, bend back way upward.
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UPPER BACK
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Hold tight (the pole), pull the lat (in a
sort of C arch). Switch & do other side.
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FOREARM
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Elbow straight, pull back on palm.
Switch & do other hand.
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QUADS
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Lean as far back as you can. Switch legs.
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NECK LEFT
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Rolling of the neck can cause a strain.
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NECK BACKWARD
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Hold each neck roll for 10-15 seconds,
just as you do for all the stretches.
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TRICEPS
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Pull the elbow towards your head.
Switch & do other side/arm.
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CHEST & BICEPS
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Lean into your chest as far as possible.
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LOWER BACK
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Twist your back in opposite direction
of your knee. Switch & do other side.
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CALVES
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Keep front foot flat on floor, push on the back heel until you feel the calf pull.
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Remember to hold each stretch for 10 to 15 seconds.
Do 1 set of each exercise --- you are done & out of the gym!
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